John Rupp

Log

Date Workout Score Ave Comments Action
08/01/21 1:29:20.7 40,170m 2:13.4

/4 gradual negative splits on 30'
2:16.6 2:14.6 2:12.6 2:10.0

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07/31/21 1:31:06.8 40,167m 2:16.1

4x10k covered - by meters only

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07/30/21 30:11.6 10,764m 2:48.3

warm down covered

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07/30/21 12:00.0 3,966m 3:01.5

intervals

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07/30/21 2:00.0 1,094m 1:49.6

4x30" r30 633

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07/30/21 12:06.1 4,358m 2:46.6

covered

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07/30/21 20:00.0 9,842m 2:01.9

20x1' r30 3333

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07/30/21 24:04.9 10,104m 2:23.0

even pace warm up

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07/29/21 1:36:21.8 40,432m 2:23.0

/4 - steady even pace on 30'

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07/28/21 26:05.7 10,508m 2:29.0

warm down covered

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07/28/21 10:00.0 3,973m 2:31.0

intervals

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07/28/21 3:20.0 1,678m 1:59.1

10x20" r20 1336 moderate 69rpm

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07/28/21 6:40.0 3,346m 1:59.5

20x20" r20 2637 moderate 69rpm

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07/28/21 30:00.1 14,122m 2:07.4

steady even pace

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07/28/21 24:06.6 10,116m 2:23.0

steady even pace

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07/27/21 1:36:23.3 40,442m 2:23.0

/4 - steady even pace on 30'

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07/26/21 1:36:22.1 40,434m 2:23.0

/4 - steady even pace on 30'

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07/25/21 1:36:22.5 40,437m 2:23.0

/4 - steady even pace on 30

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07/24/21 25:06.1 9,908m 2:32.0

warm down covered

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07/24/21 19:00.0 5,915m 3:12.7

intervals

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07/24/21 2:00.0 1,136m 1:45.6

4x30" r30 600 79rpm

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07/24/21 2:00.0 1,121m 1:47.0

4x30" r30 607 78rpm

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07/24/21 30:00.1 14,746m 2:02.0

10x3' r90 4708 120df 69rpm

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07/24/21 24:05.4 10,107m 2:23.0

steady pace warm up

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07/23/21 1:36:25.5 40,458m 2:23.0

/4 - steady even pace on 30'

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