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David Speed

Log

Date Distance Time Pace Comments Action
09/06/05 10,652m 42:00.0 1:58.2

2x6'+30' (7896m)

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09/04/05 13,632m 57:17.0 2:06.0

bits & pieces

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09/03/05 11,197m 45:00.0 2:00.5

3x8' r4' (1:52.4)+21'

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08/31/05 10,378m 41:22.2 1:59.5

18'+5k(18:22.2)

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08/29/05 10,342m 41:30.0 2:00.3

23'+5k(18:30.0)

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08/28/05 9,437m 37:00.0 1:57.6

3x8' r4' (1:53.8)+13'

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08/28/05 8,747m 34:34.0 1:58.5

2x8'+5k (18:34.1)

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08/25/05 10,495m 41:00.0 1:57.1

6'+8'+3x9' r5' (1:51.9ave)

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08/24/05 7,836m 31:37.0 2:01.0

5k+12'

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08/23/05 4,917m 20:00.0 2:02.0

overslept....

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08/23/05 10,561m 42:00.0 1:59.3

15'+3x9' (1:53.8)

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08/21/05 9,775m 40:00.0 2:02.7

recovery

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08/20/05 8,486m 33:33.1 1:58.6

15'+5k (18:33.1)

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08/19/05 10,320m 40:00.0 1:56.2

2x5'+3x10' (1:53.9)

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08/18/05 9,934m 40:00.0 2:00.7

-ve split for 31', then steady

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08/17/05 10,000m 40:00.5 2:00.0

7k -ve split then cruise home

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08/16/05 8,598m 35:00.0 2:02.1

3x10'+5'

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08/08/05 6,197m 25:00.0 2:01.0

Includes aborted 5k attempt

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08/06/05 11,947m 48:34.7 2:01.9

2x15' + 5k

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08/05/05 10,000m 41:36.8 2:04.8

24spm, 160bpm capped

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