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John Rupp

Log

Date Distance Time Pace Comments Action
10/05/19 2,138m 10:00.0 2:20.3

4'3'2'1' r3 3:21.5 - 2:24.7 2:21.5 2:16.3 2:08.7 42spm 173bpm

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10/05/19 2,087m 10:00.0 2:23.7

4'3'2'1' r3 3:24.9 2:30.3 2:23.7 2:18.5 2:10.4 44spm 168bpm

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10/04/19 24,558m 1:00:33.8 2:27.9

3x20' 2:31.5 2:27.7 2:24.7

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10/04/19 11,161m

3x21' 2:50 / DF90

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10/03/19 22,742m 1:00:16.0 2:39.0

3x 20' df 65

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10/03/19 11,129m

3x21' 2:51

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10/02/19 12,861m 38:52.7 3:01.3

recoveries and warm down

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10/02/19 500m 0:56.6 1:53.2

1:56 1:45 1:47 1:55 2:04 / 75df / 123>165bpm / 87rpm / empty

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10/02/19 200m 0:21.4 1:47.0

1:53 1:40 / 85>96rpm / 123>160bpm

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10/02/19 4,000m 8:41.0 2:10.2

2:09.6 2:12.0 2:16.2 2:10.3 2:03.0 75df 75rpm 173 178 167 182 204 hr

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10/02/19 3,266m 7:00.0 2:08.5

7x1 r45 624 76rpm 169bpm

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10/02/19 2,191m 5:00.0 2:16.9

warm up 72rpm 157bpm

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10/02/19 11,236m

3x 2:57

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10/01/19 22,044m 1:00:15.3 2:44.0

3x20'

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10/01/19 11,238m

3x 2:57

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09/30/19 22,056m 1:00:17.2 2:44.0

3x20'

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09/30/19 11,230m

3x 2:57

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09/29/19 11,526m 36:15.6 3:08.7

recoveries + 11' 2:50 warm downs

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09/29/19 3,769m 8:00.0 2:07.3

4x2' r3 3175 77rpm 180mhr

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09/29/19 4,726m 10:00.0 2:06.9

5x2' r2 2739 77rpm 163-174

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