John Rupp

Log

Date Workout Score Ave Comments Action
05/26/22 57:19.9 25,237m 2:16.3

/4 205 124 75 45 df

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

steady pace

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

intervals

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

8x1' r1 - 1st one +2.2s

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05/25/22 8:00.0 3,838m 2:05.0

8x1' r1 .. 151 to 163 hr

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05/25/22 15:06.0 6,344m 2:22.8

steady pace 45df

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05/24/22 1:00:21.6 25,504m 2:22.0

/4 205 124 75 45 df

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05/23/22 12:32.3 4,475m 2:48.1

warm down covered

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05/23/22 20:00.0 5,831m 3:25.7

intervals

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05/23/22 20:00.0 9,551m 2:05.6

10x2' r2 2:09.7 to 2:02.2 94rpm

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05/23/22 15:06.2 6,328m 2:23.2

with 4x20" pickups 45df

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05/22/22 41:26.6 3,500m 5:55.2

3.5k walk college 19:03.4 #2 <---

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05/21/22 1:00:00.0 4,828m 6:12.8

6 days 3.0 w tm

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05/21/22 13:48.2 5,031m 2:44.6

warm down covered - good

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05/21/22 18:00.0 4,725m 3:48.5

intervals

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05/21/22 1:14.0 680m 1:48.8

4x170 r2 - counterproductive

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05/21/22 5:00.0 2,528m 1:58.6

5x1' r2 2:03.7 to 1:54.9 98rpm

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05/21/22 30:12.1 12,619m 2:23.6

/2

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05/20/22 21:20.0 6,995m 3:02.9

intervals

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05/20/22 8:00.0 3,750m 2:08.0

4x2' r2 2:10.2 to 2:05.3

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05/20/22 3:05.2 1,440m 2:08.6

4k attempt

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05/20/22 8:00.0 3,598m 2:13.4

1x8' r4

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05/20/22 8:00.0 3,823m 2:05.5

8x1' r30 - too short for a 4k

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05/20/22 8:00.0 3,776m 2:07.1

8x1' r30 - too short for a 4k

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05/20/22 0:46.0 400m 1:55.0

4x100 r20" - not a good 4k set

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