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John Rupp

Log

Date Distance Time Pace Comments Action
11/14/19 10,656m

3x20' 2:50

 View workout
11/13/19 5,713m 19:15.8 3:22.3

intervals + warm down

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11/13/19 2,392m 5:00.0 2:05.4

5x1' r30 3:21.3 84rpm 170mhr

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11/13/19 6,814m 15:00.0 2:12.0

3x5' r2 3:49.6 80rpm 175mhr

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11/13/19 6,738m 15:00.0 2:13.5

3x5' r2 3:29.4 79rpm 167mhr

 View workout
11/13/19 2,154m 5:00.0 2:19.2

warm up

 View workout
11/13/19 10,637m

3x20' 2:50 / alternating sets

 View workout
11/12/19 25,549m 1:03:52.4 2:30.0

3x20'

 View workout
11/12/19 10,646m

3x20' 2:50

 View workout
11/11/19 25,303m 1:03:15.5 2:30.0

3x20'

 View workout
11/11/19 10,640m

3x20' 2:50

 View workout
11/10/19 25,665m 1:04:09.8 2:30.0

4x15'

 View workout
11/10/19 5,356m

recoveries & WDs

 View workout
11/10/19 129m 0:30.0 1:56.2

60spm 157mhr

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11/10/19 600m 2:40.6 2:13.8

6x100 r75 911 30spm 157mhr

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11/10/19 600m 2:44.1 2:16.7

6x100 r50 614 30spm 159mhr

 View workout
11/10/19 1,000m 4:25.3 2:12.6

2:14.2 2:13.7 2:13.2 2:12.7 2:09.2
152 167 176 173 193mhr 46spm
0.3 sec from pace per weight pb

 View workout
11/10/19 990m 4:30.0 2:16.3

2:18.4 > 2:15.0 / 42spm 177mhr
keep doing the 1' progressions

 View workout
11/10/19 980m 4:30.0 2:17.7

2:21.3 > 2:14.3 / 41spm 174mhr
keep doing the 1' progressions

 View workout
11/10/19 1,082m 5:00.0 2:18.6

40spm 160mhr

 View workout