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John Rupp

Log

Date Distance Time Pace Comments Action
12/04/21 11,769m 24:00.0 2:02.3

8x3' r90 2:05.6->2:00.9 -- too short and too fast for 30'

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12/04/21 10,040m 22:49.5 2:16.4

warm up with 4x 2:02 pickup

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12/03/21 40,141m 1:31:37.4 2:16.9

/4 2:19.1 2:17.8 2:16.4 2:14.5

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12/02/21 40,148m 1:28:09.5 2:11.7

/4 2:13.7 2:12.3 2:11.5 2:09.5

 View workout
12/01/21 40,141m 1:36:55.5 2:24.8

/4 covered - by meters only

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11/30/21 3,528m 9:06.9 2:35.0

warm down

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11/30/21 1,501m 5:00.0 3:19.8

intervals

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11/30/21 2,506m 5:00.0 1:59.7

5x1' r30 2:05.2->1:56.0

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11/30/21 2,477m 5:00.0 2:01.1

5x1' r30 2:05.7->1:58.5

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11/30/21 14,293m 30:11.7 2:06.7

2x15' 2:06.4 2:07.1 - this is excellent recovery! - now do event pace 5x6' r4 sessions

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11/30/21 16,081m 35:51.7 2:13.8

2x8k 2:16.9 2:10.7

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11/29/21 40,144m 1:35:07.5 2:22.1

/4 steady pace

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11/28/21 40,151m 1:34:27.4 2:21.1

/4 steady pace

 View workout
11/27/21 41,839m 1:40:20.7 2:23.9

/4 steady pace

 View workout
11/26/21 11,269m 29:06.7 2:35.0

warm down

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11/26/21 20,000m 40:58.7 2:02.9

2:03.5 2:02.9 2:03.0 2:03.0 2:02.1 69rpm temp55 dewpoint22 aqi24

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11/26/21 6,879m 15:11.5 2:12.5

155 126 095 4x2:03 pickups

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11/26/21 6,684m 15:06.4 2:15.6

179 156 132 120df

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11/25/21 4,736m 15:00.0 3:10.0

intervals

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11/25/21 4,893m 10:00.0 2:02.6

10x1' r90

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