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John Rupp

Log

Date Distance Time Pace Comments Action
11/22/20 41,250m 1:32:50.9 2:15.0

/4 2:16.7 2:15.2 2:14.6 2:13.7 on30'

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11/21/20 1,074m 2:09.8 2:00.8

pace pickup

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11/21/20 41,033m 1:33:47.7 2:17.1

/4 2:19.1 2:17.7 2:16.8 2:15.0 on30'

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11/20/20 1,051m 2:00.0 1:54.1

3x40" r1

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11/20/20 41,068m 1:29:59.5 2:11.4

/4 2:12.9 2:11.5 2:11.3 2:10.2 on30'

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11/19/20 800m 1:19.1 1:38.8

8x100 r1 / 5s starts 120df 85rpm

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11/19/20 41,604m 1:32:20.7 2:13.1

/4 2:16.1 2:13.4 2:12.3 2:10.9 on30'

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11/18/20 1,141m 2:20.2 2:02.8

pace pickup / bk up

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11/18/20 40,840m 1:33:14.1 2:16.9

/4

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11/17/20 1,055m 2:11.1 2:04.2

pace pickup

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11/17/20 41,179m 1:36:37.0 2:20.7

/4 pace covered

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11/16/20 800m 1:22.5 1:43.1

8x100 r1" / 2s starts 120df 81rpm

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11/16/20 41,423m 1:36:46.5 2:20.1

/4 pace covered

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11/15/20 1,050m 1:51.4 1:46.0

7x150 r1' / 2 second starts

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11/15/20 41,404m 1:37:23.2 2:21.1

/4 pace covered

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11/14/20 1,125m 2:00.0 1:46.6

6x20" r1' / 2 second starts

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11/14/20 40,863m 1:36:43.6 2:22.0

/4 pace covered

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11/13/20 14,496m 30:26.5 2:06.0

28x1' r30"

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11/13/20 14,857m 32:05.5 2:09.6

planned 60' time trial but too slow

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11/13/20 12,619m 27:34.8 2:11.1

3x4k on 14' 2:12.9 2:10.9 2:09.6

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