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John Rupp

Log

Date Distance Time Pace Comments Action
11/09/19 25,614m 1:04:02.1 2:30.0

3x21'

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11/09/19 10,635m

3x20' 2:50

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11/08/19 25,579m 1:03:56.9 2:30.0

3x20'

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11/08/19 10,641m

3x20' 2:50

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11/07/19 25,797m 1:04:29.6 2:30.0

4x16'

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11/07/19 6,540m

recoveries & WDs

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11/07/19 122m 0:30.0 2:02.9

54spm 135mhr

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11/07/19 311m 1:30.0 2:24.6

3x30" single poling 86spm 144mhr

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11/07/19 1,000m 4:26.9 2:13.4

2:12.0 2:12.5 2:16.2 2:15.5 2:11.5
149 161 183 179 182p 45s

 View workout
11/07/19 1,145m 5:00.0 2:11.0

10x30" r30 2:35.5 45s 167mhr
keep doing the 1' progressions

 View workout
11/07/19 1,143m 5:00.0 2:11.2

10x30" r30 2:37.7 45s 167mhr
keep doing the 1' progressions

 View workout
11/07/19 1,129m 5:00.0 2:12.8

10x30" r30 3:22.4 44s 166mhr
keep doing the 1' progressions

 View workout
11/06/19 25,272m 1:03:10.8 2:30.0

3x20'

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11/06/19 10,640m

3x20' 2:50

 View workout
11/05/19 25,258m 1:03:08.7 2:30.0

3x20'

 View workout
11/05/19 10,640m

3x20' 2:50

 View workout
11/04/19 25,674m 1:04:11.1 2:30.0

3x20'

 View workout
11/04/19 3,168m

recoveries & WDs

 View workout
11/04/19 1,158m 5:00.0 2:09.5

4x75" r75 4:09.5 46spm 178mhr

 View workout
11/04/19 1,156m 5:00.0 2:09.7

5x1' r30 3:47.2 44spm 172mhr
good - keep doing these

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