John Rupp

Log

Date Workout Score Ave Comments Action
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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05/20/22 6:05.4 2,704m 2:15.1

warm up

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05/19/22 1:00:05.8 25,145m 2:23.4

/4 - fast first 15"

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05/18/22 1:00:02.9 25,107m 2:23.5

/4

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05/17/22 1:00:05.2 25,088m 2:23.7

/4

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05/16/22 20:00.0 6,638m 3:00.7

intervals

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05/16/22 8:00.0 3,751m 2:07.9

2x4' r2 2:11.2 2:04.7

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05/16/22 8:00.0 3,699m 2:09.7

2x4' r2 2:12.2 2:07.3

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05/16/22 8:00.0 3,666m 2:10.9

2x4' r2 2:12.6 2:09.2

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05/16/22 16:00.0 7,150m 2:14.2

4x4' r2 2:17.2 to 2:11.4

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