Simon Luden

Log

Date Workout Score Ave Comments Action
10/03/16 45:00.0 11,263m 1:59.8

3x15 min 3r at 18

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09/29/16 45:00.0 11,286m 1:59.6

3x15 min 3r at 19

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09/25/16 7:00.6 2,000m 1:45.1

rate capped 2k, 24spm

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09/21/16 45:00.0 11,273m 1:59.7

3x15 min 3r at 18

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09/15/16 45:00.0 11,023m 2:02.4

3x15 min r3 steady state at 18

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09/14/16 40:00.0 10,162m 1:58.0

4x10 min 3r at 18

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09/07/16 40:00.0 10,438m 1:54.9

4x10 min 3r 18/22 rate shifts every 2 min

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09/07/16 31:24.0 8,000m 1:57.7

8k at 18

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09/06/16 1:00:00.0 15,162m 1:58.7

3x20 min 3r at 18

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08/01/16 40:00.0 10,311m 1:56.3

4x10 min 3r at 18

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07/04/16 25:00.0 6,769m 1:50.7

5x5 min 22 steady for 3 min, 26,28,30,32,34 for second 2

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07/02/16 40:00.0 10,144m 1:58.2

4 x 10 min 3r at 18

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04/19/16 21:35.9 6,000m 1:47.9

3x2k 5r at 30

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04/12/16 21:46.4 6,000m 1:48.8

6k test

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04/11/16 25:12.4 6,353m 1:59.0

rate change slides

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04/08/16 1:30:00.0 22,446m 2:00.2

3x30 min 5r at 18

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04/04/16 40:00.0 10,112m 1:58.6

4x10 min 3r at 19

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04/02/16 1:00:00.0 14,876m 2:01.0

3x20 min 3r at 18

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03/31/16 19:00.0 4,858m 1:57.3

rate pyramid

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03/30/16 40:00.0 9,988m 2:00.1

4x10 min 3r at 18

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03/12/16 30:00.0 7,360m 2:02.2

2x15 min 2r at 18

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02/28/16 6:43.6 2,000m 1:40.9

CRASH-B 2k

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02/26/16 40:00.0 9,799m 2:02.4

2x20 min 3r light steady state

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02/24/16 50:00.0 12,003m 2:04.9

5x10 min at 18 spm, light steady state

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02/23/16 40:00.0 10,495m 1:54.3

4x10 min r2
base rate 22, shift up 2 4/3/2/1

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