John Rupp

Log

Date Workout Score Ave Comments Action
01/12/21 26:08.5 10,211m 2:33.6

100df meters only - pace covered

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01/12/21 1:10:35.1 30,652m 2:18.1

/3 65df 75rpm - df too low!

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01/11/21 1:58:10.6 51,092m 2:18.7

/5 65df 75rpm <--- higher rpm

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01/10/21 8:08.2 3,325m 2:26.8

warm down

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01/10/21 20000m 42:32.6 2:07.6

8:39.8 8:34.7 8:34.9 8:30.1 8:13.1
100df 70rpm last 1 betters 4k PB

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01/10/21 24:00.0 8,921m 2:41.4

intervals

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01/10/21 20:00.0 9,210m 2:10.2

4x5' r3 4319 100df 68rpm

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01/10/21 20:00.0 9,118m 2:11.6

4x5' r3 4603 85df 72rpm

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01/10/21 5:28.9 2,420m 2:15.9

warm up 85df

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01/09/21 47:03.4 20,437m 2:18.1

/2 85df 69rpm

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01/09/21 23:33.2 10,218m 2:18.3

100df 65rpm

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01/09/21 47:12.5 20,436m 2:18.6

/2 46df 85rpm <--- higher rpm

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01/08/21 1:58:51.0 51,081m 2:19.6

/5 70df 73rpm <--- higher rpm

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01/07/21 6:11.0 2,574m 2:24.1

warm down

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01/07/21 58:00.0 20,670m 2:48.3

intervals

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01/07/21 17:00.0 8,040m 2:06.8

17x1' r2 12042 70rpm

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01/07/21 20:00.0 9,263m 2:09.5

4x5' r3 4265 69rpm

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01/07/21 20:00.0 9,094m 2:11.9

4x5' r3 4363 67rpm

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01/07/21 5:06.3 2,240m 2:16.7

warm up 100df

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01/06/21 2:02:38.8 51,088m 2:24.0

/5 by meters only

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01/05/21 1:58:38.4 51,086m 2:19.3

/5 by meters only - 100df 64rpm

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01/04/21 1:03:39.0 23,882m 2:39.9

intervals + warm down

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01/04/21 5:00.0 2,497m 2:00.1

5x1' r1 69rpm

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01/04/21 10:00.0 4,862m 2:03.4

5x2' r2 68rpm

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01/04/21 15:00.0 7,184m 2:05.2

5x3' r3 67rpm

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