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John Rupp

Log

Date Distance Time Pace Comments Action
03/15/21 3,906m 8:00.0 2:02.8

2x4' r4 2655 - 125df

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03/15/21 3,853m 8:00.0 2:04.5

2x4' r4 2735 - 130df 66rpm

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03/15/21 3,821m 8:00.0 2:05.6

2x4' r4 2791 - 140df 64rpm

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03/15/21 20,102m 48:05.7 2:23.5

/2 - 150df - 2:26.2 2:20.9 - warm up

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03/14/21 4,053m 9:44.9 2:24.3

warm down

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03/14/21 2,877m 8:00.0 2:46.8

intervals

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03/14/21 3,877m 8:00.0 2:03.8

8x1' r1 - 120df - easy

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03/14/21 40,186m 1:34:27.3 2:21.0

/4 - 150df - negative 5' splits

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03/13/21 50,217m 1:58:26.8 2:21.5

/5 - 2:27.3->2:15.8

 View workout
03/12/21 50,239m 1:59:12.1 2:22.3

/5 - by meters only

 View workout
03/11/21 50,230m 2:02:42.7 2:26.5

/5 - by meters only

 View workout
03/10/21 6,409m 15:07.6 2:21.6

w/d covered 2:30.6 2:19.4 2:15.5

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03/10/21 1,000m 1:54.9 1:54.9

1:51.5 1:55 1:55.5 1:56.5 1:56.5
150df 68rpm

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03/10/21 528m 1:44.1 3:17.1

easy - covered

 View workout
03/10/21 2,545m 7:13.0 2:50.1

easy - covered

 View workout
03/10/21 6,646m 20:00.0 3:00.5

intervals

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03/10/21 3,925m 7:30.0 1:54.6

10x45" r2 1:57.4->1:53.9 68rpm

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03/10/21 30,133m 1:09:52.6 2:19.1

/3 - 2:05.6 2:02.8 2:01.0 last 1ks

 View workout
03/09/21 50,218m 1:59:50.3 2:23.1

/5 - by meters only - 150df

 View workout
03/08/21 50,234m 1:58:06.1 2:21.0

/5 - by meters only - 140df - 57rpm

 View workout