Howard Waller

Log

Date Workout Score Ave Comments Action
10/04/13 37:36.0 8,101m 2:19.2

Inc. 16:19/4379m (1:51.7) r25/26

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09/26/13 33:45.0 8,025m 2:06.1

2x4km easy steady 1:58.5 r22

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09/23/13 27:14.0 6,024m 2:15.6

inc. C2 4min/1162m (1:43.2) r30

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09/19/13 4:05.0 1,040m 1:57.7

Weights w/u

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09/19/13 21:40.0 5,042m 2:08.9

4min attempt abandoned 752m/2:40 (1:46.5) r27

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09/17/13 55:13.0 13,033m 2:07.1

5+5+3k (2min) r22 1:57.7

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09/11/13 55:15.0 13,031m 2:07.1

5+5+3k (2min) r22 1:58.0

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09/07/13 4:03.0 1,030m 1:57.9

Weights w/u

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09/06/13 35:08.0 8,018m 2:11.4

5k r22 (19:34.5) + 4min/1107m (1:48.4) r26 + 1911 r22 c/d (2min)

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08/29/13 33:35.0 8,006m 2:05.8

2x4km (2min) r22 1:58.3

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08/23/13 4:02.0 1,020m 1:58.6

weights w/u

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08/21/13 31:29.3 8,006m 1:57.9

r22

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08/14/13 51:13.0 12,045m 2:07.5

3x4km (2min) r22 av. 1:57.8

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08/12/13 4:02.0 1,022m 1:58.3

Weights w/u

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08/09/13 45:36.0 9,018m 2:31.6

inc. C2CTC 8x500m (2min) r20/30/20... 14:37.7 (1:49.7)

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07/29/13 15:56.2 4,009m 1:59.2

Too hot

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07/27/13 4:02.0 1,026m 1:57.9

Weights w/u

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07/15/13 4:01.0 1,014m 1:58.8

weights w/u

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07/01/13 4:30.0 1,031m 2:10.9

Weights w/u inc. C2CTC 2min@20 = 527m

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06/28/13 51:08.0 12,050m 2:07.3

3x4km (2min) r22 1:57.6

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06/23/13 4:01.0 1,016m 1:58.6

Weights w/u

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06/18/13 51:09.0 12,099m 2:06.8

3x4km (2min) r22 av. 1:57.7

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06/12/13 4:02.0 1,024m 1:58.1

Weights w/u

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06/08/13 51:53.0 10,917m 2:22.5

Inc C2CTC 1000.. 900 ... 100 (1min) = 20:25.9 (1:51.4) r23/28

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05/31/13 4:04.0 1,034m 1:57.9

Weights w/u

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