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John Rupp

Log

Date Distance Time Pace Comments Action
05/10/21 1,157m 2:00.0 1:43.7

4x30" r2 2241 79rpm

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05/10/21 3,950m 8:00.0 2:01.5

4x2' r2 2467 130df 68rpm

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05/10/21 30,116m 1:09:53.2 2:19.2

/3 warm up

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05/09/21 7,032m 17:56.6 2:33.1

warm down covered

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05/09/21 40,164m 1:34:47.3 2:21.6

/4 - changed Zefal toe clips from M to L on pedals

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05/08/21 7,037m 18:28.4 2:37.5

warm down covered

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05/08/21 40,157m 1:35:52.5 2:23.2

/4

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05/07/21 10,051m 27:44.4 2:45.5

warm down covered

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05/07/21 200m 0:19.6 1:38.0

got down to 1:33 - surprising
130df 83rpm - PB by 0.6 sec

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05/07/21 4,450m 16:00.0 3:35.7

intervals

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05/07/21 1,163m 2:00.0 1:43.1

4x30" r2 2147

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05/07/21 1,070m 2:00.0 1:52.1

4x30" r2 2303

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05/07/21 10,000m 21:06.0 2:06.6

2:11.1 2:08.7 2:07.1 2:04.9 2:01.0
130df 65rpm

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05/07/21 20,076m 47:02.7 2:20.6

/2 2:22.9 2:18.3 on 30'

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05/06/21 7,043m 18:28.6 2:37.4

warm down covered

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05/06/21 40,141m 1:38:00.7 2:26.5

/4 easy

 View workout
05/05/21 5,009m 14:25.6 2:52.8

warm down covered

 View workout
05/05/21 11,495m 37:00.0 3:13.1

intervals

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05/05/21 1,161m 2:00.0 1:43.3

6x20" r2 3469

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05/05/21 2,650m 5:00.0 1:53.2

5x1' r1 1508 <-- try 2' recoveries

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