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John Rupp

Log

Date Distance Time Pace Comments Action
05/30/22 1,079m 2:00.0 1:51.2

4x30" r30 1:54.5 to 1:48.6 84rpm

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05/30/22 2,040m 4:00.0 1:57.6

4x1' r30 2:00.4 to 1:53.1 80rpm

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05/30/22 9,698m 20:00.0 2:03.7

10x2' r1 2:04.8 to 2:00.2 77rpm

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05/30/22 7,325m 16:00.0 2:11.0

4x4' r1 / 2:16.2 to 2:07.6 85df

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05/29/22 4,000m 46:07.0 5:45.8

18:33.3 at college

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05/28/22 4,828m 1:00:00.0 6:12.8

6 days 3.0 w tm

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05/28/22 25,174m 56:36.0 2:14.9

/4 - 249 102 249 102 df

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05/27/22 2,616m 7:05.7 2:42.7

easy - covered

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05/27/22 4,000m 8:22.6 2:05.6

2:07.2 2:07.8 2:05.7 2:05.7 2:01.6 50df 90rpm

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05/27/22 834m 1:46.1 2:07.2

bm break

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05/27/22 1,049m 3:05.8 2:57.1

easy - covered

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05/27/22 3,780m 8:05.8 2:08.5

4' between

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05/27/22 3,754m 8:05.1 2:09.2

4' between

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05/27/22 3,689m 8:05.9 2:11.7

4' between

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05/27/22 3,604m 8:05.5 2:14.7

4' between these

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05/27/22 3,527m 8:05.7 2:17.7

50df warm up

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05/26/22 25,237m 57:19.9 2:16.3

/4 205 124 75 45 df

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05/25/22 6,349m 15:06.1 2:22.7

steady pace

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05/25/22 5,010m 16:00.0 3:11.6

intervals

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05/25/22 3,842m 8:00.0 2:04.9

8x1' r1 - 1st one +2.2s

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