David Speed

Log

Date Workout Score Ave Comments Action
02/27/12 50:00.0 11,329m 2:12.4

20'+weights+30'

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02/26/12 51:58.0 12,160m 2:08.2

10k (2:10 base with 1:45 bursts) + 10'

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02/19/12 27:15.0 6,680m 2:02.3

10'+Crash-b 2k+10'

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02/17/12 53:01.0 12,941m 2:02.9

10'+2k+10'+20'+5'

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02/12/12 42:24.0 10,425m 2:02.0

15'+2k+10'+10'

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02/11/12 44:04.0 10,835m 2:02.0

15'+2500m+20'

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02/10/12 1:26:25.0 21,367m 2:01.3

20'+5'+20'+5'+CTC+10'

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02/03/12 1:14:10.0 18,074m 2:03.1

15'+15'+20'+2500m+10'+5'

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02/01/12 1:00:00.0 14,186m 2:06.8

21spm-157bpm

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01/31/12 1:00:47.0 14,621m 2:04.7

10k+5'+15'

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01/30/12 47:07.7 11,647m 2:01.3

10'+2k (1:46.9/29spm)+30'

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01/29/12 45:07.0 11,329m 1:59.4

5'+CTC (1:50.9)+10'+10'

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01/27/12 50:00.0 12,121m 2:03.7

5'+30'+5'+10'

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01/25/12 1:00:00.0 14,506m 2:04.0

11x(1'@1:45/2'@2:15)+9x(1'@2:00/2'@2:15) - 176bpm avg

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01/24/12 45:52.0 11,346m 2:01.2

10'+6x500,R1'+10'+10'+5'

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01/23/12 1:17:49.0 17,625m 2:12.4

28'+5k+5k+5' - all on 1' rest

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01/11/12 30:00.0 7,300m 2:03.2 View workout
01/06/12 50:00.0 12,471m 2:00.2

30'+20' - 2' rest

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01/05/12 38:12.5 10,000m 1:54.6

25spm-175/183bpm (avg/max)

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01/05/12 5:00.0 1,172m 2:07.9

wd from 10k

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01/04/12 1:10:00.0 17,025m 2:03.3

60'+10'

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01/03/12 38:29.6 10,000m 1:55.4

24spm-175/188bpm (avg/max)

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01/03/12 17:00.0 4,142m 2:03.1

5'wu + 12'wd for 10k

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01/02/12 55:39.1 14,103m 1:58.3

10k (1:56.0/25spm)+5'+12'

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01/01/12 1:10:37.0 17,255m 2:02.7

20'+5'+20x30on/30off (1:41.8/31spm)+6k

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