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Log

Date Workout Score Ave Comments Action
03/11/17 3:17 461m 3:33.6

warm up

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03/08/17 5x2000m/2:00r 46:55.0 2:20.7

5x2k alt 500m @ 24/26 2r; damper 5; vitamins; 658 kcal

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03/06/17 30:00 6,530m 2:17.8

30'; damper 5; vitamins; 435 kcal

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03/04/17 5x10:00/2:00r 10,584m 2:21.7

5x10'/2r; damper 5; 694 kcal

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03/02/17 5x2000m/2:00r 47:20.1 2:22.0

5x2k 1k @22, 500@24, 250@26, 250@28; vitamins; 655 kcal

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02/28/17 1:00:00 12,796m 2:20.6

60 min test; damper 5; vitamins; 842 kcal

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02/26/17 10000m 47:03.3 2:21.1

10k; damper 5; vitamins; 657 kcal

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02/24/17 2x21:00/4:00r 8,839m 2:22.5

2x21' 6@20, 5@22, 4@24, 3@26, 2@28, 1@30; damper 5; 578 kcal

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02/22/17 1:00:00 12,759m 2:21.0

60 min test; damper 5; 8oz iced tea, grapes, vitamins; 839 kcal

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02/19/17 3x5000m/3:00r 1:12:05.8 2:24.1

3x5k/3r; damper 5; 975 kcal

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02/17/17 4x15:00/3:00r 12,696m 2:21.7

4x15'/3r 5@20, 4@22, 3@24, 2@26, 1@28; damper 5; 832 kcal

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02/15/17 3x21:00/4:00r 13,172m 2:23.4

3x21' 6@20, 5@22, 4@24, 3@26, 2@28, 1@30; damper 5; vitamins; 858 kcal

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02/11/17 4x2000m/2:00r 37:57.1 2:22.3

4x2km/2r 1000m@ 20, 500m@22, 250@24, 250@26; damper 5; vitamins; rtd shake; 523 kcal

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02/09/17 5x1500m/1:00r 35:18.9 2:21.2

5x1500m/1r; damper 5; vitamins; 493 kcal

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02/08/17 4x8:00/2:00r 6,748m 2:22.2

4x8'/2r; damper 5; vitamins; 442 kcal

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02/04/17 1:00:00 12,688m 2:21.8

1hr test; damper 5; rtd shake, yogurt; 831 kcal

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02/02/17 v5000m/3:30r...2 10,000m 2:24.2

2x5000 @ alt 1k 22-24 / 3:30r; damper 5; vitamins; 650 kcal

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01/30/17 5000m 23:02.3 2:18.2

5k test; vitamins; damper 5

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01/25/17 v11:00/2:00r...4 9,427m 2:20.0

T2 4x11'/2R; damper 5; rtd shake; vitamins; 622 kcal

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01/23/17 v10:00/1:30r...6 12,226m 2:27.2

Week 7 Day 1; 6x10/:90r; damper 5; vitamins; 787 kcal

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01/20/17 30:00 6,489m 2:18.6

3x10'; damper 5; 438 kcal

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01/03/17 v10:00/r...3 6,576m 2:16.8

3x10'; damper 5; vitamins; 438 kcal

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01/02/17 v10:00/1:30r...6 12,957m 2:18.9

Week 4 Day 1; 6x10/:90r; damper 5; vitamins; 859 kcal

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12/28/16 v15:00/3:00r...2 6,545m 2:17.5

2x15'/3r @ 24/26spm; yogurt, rtd shake, 1pc fudge; vitamins; 421 kcal

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12/27/16 v10:00/r...4 8,142m 2:16.3

Week 3 Day 2; 3x10' @ 1x7'; damper 5; vitamins; 1 pc fudge, 543 kcal

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