Roger Bangay

Log

Date Workout Score Ave Comments Action
10/13/07 40:00.0 8,754m 2:17.0

WU/D

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10/11/07 20:00.0 4,731m 2:06.8

2x10 min UT1, av 2:06.7, spm 22, hr?

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10/11/07 22:00.0 5,064m 2:10.3

WU/D

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10/10/07 10:33.6 3,000m 1:45.6

6x500m AN, av 1:45.6, spm 34, hr?

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10/10/07 20:00.0 4,406m 2:16.1

WU/D

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10/09/07 16:00.0 7,327m 1:05.5

30 min recovery row, av 2:02.8, spm 23, hr?

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10/09/07 16:00.0 3,666m 2:10.9

WU/D

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10/08/07 30:00.0 7,648m 1:57.6

30 min AT, av 1:57.6, spm 25, hr ?

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10/08/07 18:00.0 4,054m 2:13.2

WU/D

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10/07/07 24:00.0 6,256m 1:55.0

3x8 min AT, av 1:55.0, spm 27, hr 162.

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10/07/07 22:00.0 5,086m 2:09.7

WU/D

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10/06/07 30:00.0 6,510m 2:18.2

WU/D

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10/06/07 15:00.0 4,087m 1:50.1

5x3 min TR, av 1:50.1, spm 32, hr 166.

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10/04/07 30:00.0 7,463m 2:00.5

2x15 min UT1, av 2:00.5, spm 24, hr 156.

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10/04/07 16:00.0 3,673m 2:10.6

WU/D

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10/03/07 4:30.0 1,307m 1:43.2

6x45s AN, av 1:43.2, spm 39, hr 160.

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10/03/07 40:00.0 8,685m 2:18.1

WU/D

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10/03/07 4:00.0 1,107m 1:48.4

CTC attempt, blew up at 3 mins. wish I hadn't done it!!

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10/01/07 18:00.0 4,692m 1:55.0

2x9 min AT, av 1:55.0, spm 27, hr 162.

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10/01/07 27:00.0 6,092m 2:12.9

WU/D

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09/29/07 12:00.0 3,279m 1:49.7

4x3 min TR, av 1:49.8, spm 34, hr 163. These ints. hurt!!

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09/29/07 30:00.0 6,478m 2:18.9

WU/D

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09/26/07 24:00.0 6,044m 1:59.1

2x12 UT1, av 1:59.1,spm 24, hr157. Today was better, hr a tad high, but pace with hr is fine.

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09/26/07 16:00.0 3,654m 2:11.3

WU/D

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09/25/07 12:00.0 3,379m 1:46.5

8x1.5 min AN, av 1:46.5, spm 35, hr 167. A bit better but still only in TR hr band!!

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