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David Speed

Log

Date Distance Time Pace Comments Action
11/29/11 17,353m 1:10:00.0 2:01.0

60'+10'

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11/28/11 14,770m 58:45.8 1:59.3

5'+6344m (1:52.4,26spm,182bpm avg)+30'

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11/27/11 6,109m 25:00.0 2:02.7

5'+20'

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11/27/11 10,000m 38:34.0 1:55.7

25spm, 176bpm avg

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11/26/11 14,313m 1:00:00.0 2:05.7

22spm, 153bpm avg

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11/25/11 26,805m 1:50:00.0 2:03.1

AM-30'+20' PM-60'

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11/24/11 15,916m 1:05:00.0 2:02.5

3x20' (90 rest)+5'

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11/23/11 22,807m 1:35:00.0 2:04.9

3x30' (2' rest) + 5'

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11/22/11 10,414m 44:15.0 2:07.4

1k+30'+10' - back spasm during 1k

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11/20/11 16,703m 1:10:00.0 2:05.7

60' + 10'

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11/19/11 22,137m 1:30:58.0 2:03.2

20'+32'+10'+6344+1k

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11/04/11 21,097m 1:23:46.8 1:59.1

22spm-168bpm (avg) - PB!

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11/04/11 17,205m 1:09:13.0 2:00.6

Morning: 5'+6344m+5'+30'+5'

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11/02/11 14,115m 59:39.0 2:06.7

5'+CTC+10'+CTC+10'+30'

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11/01/11 12,411m 48:49.0 1:58.0

5'+challenge 6344m+20'

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10/31/11 15,000m 1:00:00.0 2:00.0

21spm - 162bpm (avg)

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10/30/11 500m 1:29.3 1:29.3

41spm

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10/30/11 16,899m 1:10:00.0 2:04.2

10'+30'+30'

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10/28/11 25,005m 1:40:00.0 1:59.9

AM-30'+5'+5k+5', PM-10k

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10/27/11 15,272m 1:00:00.0 1:57.8

23spm - 170bpm

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