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Log

Date Workout Score Ave Comments Action
12/10/06 1:06:00.0 15,042m 2:11.6

SS-75% 2x24', 1x18' 3-2-1 2:16.4-7 500M WU

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12/09/06 1:05:00.0 13,254m 2:27.1

SS-UT2 3x20' 2:20.2-22.3 HR130

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12/08/06 45:00.0 2,500m 9:00.0

WEIGHTS 5X30"ON90"OFF

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12/06/06 45:00.0 10,850m 2:04.4

AT 3X2500 160+- 2:04.0-7.8 3500 WU/WD

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12/04/06 54:00.0 11,750m 2:17.8

SS 3X18' 2:17.4-.6

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12/02/06 1:08:00.0 11,703m 2:54.3

2 XM'S WORKOUT CD'S

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12/01/06 36:00.0 9,563m 1:52.9

RACE PREP. 3X(2'ON2'OFF)X2+WU+20'SS 1:54.5-57.6+2:19.0

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11/30/06 35:00.0 7,689m 2:16.5

XM CD FULL WORKOUT- STRETCHER AT 5, 3/4 SLIDE WITH ++ RESULTS-PULLS IN 1:45 AREA

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11/29/06 30:40.0 7,172m 2:08.2

AT 2X2500 90%HR 163 2:03.8-4.0 + 10' WU

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11/28/06 1:12:00.0 15,628m 2:18.2

SS 3X24' HR 139 2:17.1-20.1

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11/25/06 1:00:00.0 12,392m 2:25.2

SS ALT. 8500' 3X20' HR132 2:24.5-25.9

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11/24/06 32:00.0 7,100m 2:15.2

RACE PREP. ALT. 8500' 2X(2'ON2'OFF) + SS@20': 1:57.2-2:00.6 + 2:26.4

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11/23/06 1:00:00.0 12,651m 2:22.2

SS ALT.8500' 3X20' 139HR 2:22.1-.5

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11/22/06 32:00.0 7,135m 2:14.5

AT+ ALT. 8500' 2X2500 (1000-750-500-25-;24-30 163 HR

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11/21/06 10:00.0 1,500m 3:20.0

WEIGHTS/POWER ROW 1X(10'ON 50'OFF)

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11/20/06 1:12:00.0 14,929m 2:24.6

SS AT ALT. 8500' 3X24'@139 HR (2:23.4-25.8)

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11/18/06 15:00.0 3,000m 2:30.0

erg/bike/weights

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11/17/06 31:00.0 7,500m 2:04.0

LONG INTERVAL 3X2500 2:05.1 avg. (1000/750/500/250) +10-12/8-10/6-8/4-6

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11/15/06 54:00.0 11,837m 2:16.8

ss+ 3x18' (3/2/1) +23/21/18

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11/14/06 1:00:00.0 12,773m 2:20.9

ss (hr 132) 2x30' 2:20.9 avg

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11/13/06 6:00.0 3,700m 0:48.6

race pace 3x2' on 2' off-1:56.7 avg 1:56.5-6.9

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11/11/06 20:41.0 5,000m 2:04.1

2x2500 (1000/750/500/250) +12/10/8/6-+10/8/6/4) 2:03.2-4.9

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11/09/06 54:00.0 11,856m 2:16.6

3x18' (3'2'1') ss (+23/+21/+18)137 avg 18/20/22 2:16.6 avg

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11/08/06 1:00:00.0 12,856m 2:20.0

3x20' ss 70% 132 2:18.9-20.8 switch to tom bohrer program- c2 too much at+ work

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11/07/06 9:00.0 2,400m 1:52.5

2(3x1.5' an) 163-169 1:50.0-54.7

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