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Patrick Rufo

Log

Date Workout Score Ave Comments Action
04/01/05 1:28:00.0 17,863m 2:27.7

Steady State HR 140 Keep body moving over keel/sitting up

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03/31/05 1:16:00.0 16,093m 2:21.6

10 mile steady state with Jonathon Warburg/Focused placement/drive/recovery cadence did so high tens and twenties

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03/30/05 1:26:00.0 16,093m 2:40.3

10 mile steady state/Finishes cleaner. Focus on swinging forward for body angle. Extend/Do not overreach

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03/29/05 8:00.0 2,364m 1:41.5

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 172

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03/29/05 8:00.0 2,364m 1:41.5

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 170

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03/29/05 8:00.0 2,382m 1:40.7

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 168

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03/29/05 8:00.0 2,422m 1:39.0

4 x 8 min/ 3/2/2/1 Rating 26/28/30/32 HR 174

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03/29/05 1:00:00.0 10,621m 2:49.4

Steady state/Hudson 1X, need to work on pushing hands down cleanly at finish

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03/28/05 30:00.0 8,600m 1:44.6

1x30 minutes/ 24 spm

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03/28/05 1:33:00.0 17,863m 2:36.1

Steady state/drills pictoral Need to work on finishes and leg pressure

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03/26/05 2:10:00.0 24,140m 2:41.5

15 miles steady state/drills pictoral

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03/25/05 10:00.0 2,428m 2:03.5

4x10 min rating 24/26/28/30 4/3/2/1 HR 169 spm 22
20 strokes on 10 strokes off 20/22/24/26/28/30/32/34

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03/25/05 10:00.0 2,932m 1:42.3

4x10 min rating 24/26/28/30 4/3/2/1 HR 175 spm 26

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03/25/05 10:00.0 2,931m 1:42.3

4x10 min rating 24/26/28/30 4/3/2/1 HR 171 spm 26

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03/25/05 10:00.0 2,971m 1:40.9

4x10 min rating 24/26/28/30 4/3/2/1 HR 169 spm 26

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03/24/05 10:00.0 2,701m 1:51.0

5x10 +16/+13 HR 166 Spm 19

(30 min bike)

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03/24/05 10:00.0 2,721m 1:50.2

5x10 +16/+13 HR 169 Spm 20

(30 min bike)

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03/24/05 10:00.0 2,706m 1:50.8

5x10 +16/+13 HR 168 Spm 19

(30 min bike)

 View workout
03/24/05 10:00.0 2,714m 1:50.5

5x10 +16/+13 HR 169 Spm 20

(30 min bike)

 View workout
03/24/05 10:00.0 2,702m 1:51.0

5x10 +16/+13 HR 162 Spm 18

(30 min bike)

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03/24/05 15:00.0 4,047m 1:51.1

1x15min steady state/part of hour
HR 167 spm 18

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03/23/05 12:00.0 3,455m 1:44.1

3x12min (erg,erg, run) +2 off 6k pace HR 175 spm 26
(run 2miles 6:22 mile 169 HR)

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03/23/05 12:00.0 3,558m 1:41.1

3x12min (erg,erg, run) +2 off 6k pace HR 169 spm 26
(run 2miles 6:22 mile 169 HR)

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03/22/05 5:00.0 1,516m 1:38.9

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 179 Spm 29

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03/22/05 5:00.0 1,527m 1:38.2

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 179 Spm 30

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