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John Rupp

Log

Date Distance Time Pace Comments Action
07/06/21 40,166m 1:36:38.0 2:24.3

/4 - progressive pace - on 30'

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07/05/21 40,162m 1:37:56.8 2:26.3

/4 - easy progression - on 30'

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07/04/21 4,287m 14:17.4 3:20.0

warm down covered

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07/04/21 4,838m 17:00.0 3:30.8

intervals

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07/04/21 1,139m 2:00.0 1:45.3

6x20" r2 3114 - 79rpm - 1:59.0 1:49.8 1:46.9 1:42.5 1:39.0 1:37.0

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07/04/21 14,517m 30:00.0 2:03.9

2:05.1 2:03.5 2:03.4 2:05.2 2:02.5 120df missed PB pace by 0.5 seconds

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07/04/21 4,929m 10:00.0 2:01.7

10x1' r20 1157

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07/04/21 2,458m 5:00.0 2:02.0

5x1' r20 567 + full calibration

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07/04/21 10,038m 24:07.5 2:24.2

warm up

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07/03/21 7,035m 19:27.9 2:46.0

warm down covered

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07/03/21 819m 2:30.0 3:03.1

intervals

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07/03/21 2,502m 5:00.0 1:59.9

5x1' r30 819 - 120df 70rpm

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07/03/21 30,117m 1:14:14.4 2:27.9

/3 - easy & steady

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07/02/21 4,031m 12:09.3 3:00.9

warm down covered

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07/02/21 3,403m 10:00.0 2:56.3

intervals

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07/02/21 4,999m 10:00.0 2:00.0

20x30" r30 3403 - by rpm not pace

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07/02/21 30,116m 1:14:14.2 2:27.9

/3 - easy & steady

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07/01/21 6,219m 18:09.0 2:55.1

warm down covered

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07/01/21 7,341m 25:00.0 3:24.3

intervals

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07/01/21 2,439m 5:00.0 2:03.0

10x30" r30 1598 68rpm - covered
easy by feel - 2:09.3->1:56.7 - good

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