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John Rupp

Log

Date Workout Score Ave Comments Action
12/07/21 24:00.0 11,630m 2:03.8

4x6' r4 2:04.4 2:03.3 2:02.9 2:04.5 -- good but do faster

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12/07/21 15:17.5 7,041m 2:10.3

warm up

 View workout
12/06/21 1:31:11.4 40,149m 2:16.2

/4 2:18.3 2:16.9 2:15.9 2:14.0

 View workout
12/05/21 1:29:52.1 40,149m 2:14.3

/4 2:14.9 2:14.1 2:14.3 2:13.9

 View workout
12/04/21 14:45.7 5,714m 2:35.0

warm down

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12/04/21 27:00.0 7,614m 3:32.7

intervals

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12/04/21 10:00.0 5,097m 1:57.7

10x1' r90 2:01.2->1:53.6
too short and too fast for 30'

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12/04/21 24:00.0 11,769m 2:02.3

8x3' r90 2:05.6->2:00.9 -- too short and too fast for 30'

 View workout
12/04/21 22:49.5 10,040m 2:16.4

warm up with 4x 2:02 pickup

 View workout
12/03/21 1:31:37.4 40,141m 2:16.9

/4 2:19.1 2:17.8 2:16.4 2:14.5

 View workout
12/02/21 1:28:09.5 40,148m 2:11.7

/4 2:13.7 2:12.3 2:11.5 2:09.5

 View workout
12/01/21 1:36:55.5 40,141m 2:24.8

/4 covered - by meters only

 View workout
11/30/21 9:06.9 3,528m 2:35.0

warm down

 View workout
11/30/21 5:00.0 1,501m 3:19.8

intervals

 View workout
11/30/21 5:00.0 2,506m 1:59.7

5x1' r30 2:05.2->1:56.0

 View workout
11/30/21 5:00.0 2,477m 2:01.1

5x1' r30 2:05.7->1:58.5

 View workout
11/30/21 30:11.7 14,293m 2:06.7

2x15' 2:06.4 2:07.1 - this is excellent recovery! - now do event pace 5x6' r4 sessions

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11/30/21 35:51.7 16,081m 2:13.8

2x8k 2:16.9 2:10.7

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11/29/21 1:35:07.5 40,144m 2:22.1

/4 steady pace

 View workout
11/28/21 1:34:27.4 40,151m 2:21.1

/4 steady pace

 View workout
11/27/21 1:40:20.7 41,839m 2:23.9

/4 steady pace

 View workout
11/26/21 29:06.7 11,269m 2:35.0

warm down

 View workout
11/26/21 20000m 40:58.7 2:02.9

2:03.5 2:02.9 2:03.0 2:03.0 2:02.1 69rpm temp55 dewpoint22 aqi24

 View workout
11/26/21 15:11.5 6,879m 2:12.5

155 126 095 4x2:03 pickups

 View workout
11/26/21 15:06.4 6,684m 2:15.6

179 156 132 120df

 View workout