Roger Bangay

Log

Date Workout Score Ave Comments Action
07/11/07 21:00.0 4,565m 2:18.0

WU/D

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07/10/07 30:00.0 7,265m 2:03.8

Recovery row, av 2:03.8, spm 23

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07/10/07 16:00.0 3,587m 2:13.8

WU/D

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07/09/07 30:00.0 7,640m 1:57.8

30 min, av 1:57.8, spm 25.

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07/09/07 18:00.0 4,070m 2:12.6

WU/D

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07/06/07 20:00.0 5,102m 1:57.6

20 min, av 1:57.6, spm 25.

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07/06/07 23:00.0 5,256m 2:11.2

WU/D

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07/04/07 6:57.1 2,000m 1:44.2

4X500m, av 1:44.3,hr 159, spm 34.

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07/04/07 24:00.0 5,352m 2:14.5

WU/D

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07/03/07 39:29.7 10,000m 1:58.4

Beat the old WR by 7.0 sec!! Felt good plenty in tank at the end.

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07/03/07 16:00.0 3,435m 2:19.7

WU/D

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07/01/07 30:00.0 7,526m 1:59.5

30 min, av 1:59.6, spm 24.

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07/01/07 16:35.6 3,629m 2:17.1

WU/D

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06/30/07 19:35.6 5,000m 1:57.5

5K, AV 1:57.6, SPM 25.

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06/30/07 24:00.0 5,270m 2:16.6

WU/D

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06/26/07 15:00.0 3,640m 2:03.6

1x15 min av. 2:03.6, spm 23.

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06/26/07 30:00.0 7,566m 1:58.9

2X15 MIN,AV 1:58.9,spm 23.

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06/26/07 18:00.0 3,981m 2:15.6

WU/D

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06/25/07 30:00.0 7,584m 1:58.6

30 min av 1:58.6, spm 25.

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06/25/07 16:00.0 3,593m 2:13.5

WU/D

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06/24/07 30:00.0 7,570m 1:58.8

30 min ,av 1:58.8,spm 25.

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06/24/07 8:00.0 1,826m 2:11.4

WU

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06/23/07 40:00.0 9,399m 2:07.6

Recovery row at 2:07.7, spm 21.

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06/23/07 10:00.0 2,159m 2:18.9

WU

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06/21/07 1:25:04.4 21,097m 2:00.9

1/2 marathon WR! AV hr 160,max 172, spm 24. 5k splits 2:01.4, 2:01.0, 2:01.2, and 1:56.7. Painful

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