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David Speed

Log

Date Distance Time Pace Comments Action
03/09/12 16,396m 1:10:20.0 2:08.6

20'+weights+30'(70%HRR)+20:20 with Ellen

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03/08/12 12,000m 49:20.8 2:03.3

157bpm (<70%HRR)

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03/07/12 10,808m 42:40.0 1:58.4

10'+(3x2k,R5')+10'

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03/06/12 12,030m 50:00.0 2:04.6

20'+weights+30'(<70%HRR)

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03/05/12 11,607m 50:00.0 2:09.2

20'+weights+30'(70%HRR)

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03/04/12 15,618m 1:05:59.0 2:06.7

5'+10k (fartlek)+20'(70%HRR)

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03/03/12 12,065m 50:00.0 2:04.3

20'+weights+30'

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03/02/12 11,714m 50:00.0 2:08.0

20'+weights+30'

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03/01/12 10,970m 44:00.0 2:00.3

5'+CTC (1:55.4)+10'

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02/29/12 7,296m 29:17.0 2:00.4 View workout
02/28/12 11,757m 50:00.0 2:07.5

20'+weights+30'

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02/27/12 11,329m 50:00.0 2:12.4

20'+weights+30'

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02/26/12 12,160m 51:58.0 2:08.2

10k (2:10 base with 1:45 bursts) + 10'

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02/19/12 6,680m 27:15.0 2:02.3

10'+Crash-b 2k+10'

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02/17/12 12,941m 53:01.0 2:02.9

10'+2k+10'+20'+5'

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02/12/12 10,425m 42:24.0 2:02.0

15'+2k+10'+10'

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02/11/12 10,835m 44:04.0 2:02.0

15'+2500m+20'

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02/10/12 21,367m 1:26:25.0 2:01.3

20'+5'+20'+5'+CTC+10'

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02/03/12 18,074m 1:14:10.0 2:03.1

15'+15'+20'+2500m+10'+5'

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02/01/12 14,186m 1:00:00.0 2:06.8

21spm-157bpm

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