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John Rupp

Log

Date Distance Time Pace Comments Action
07/17/19 2,004m 8:56.3 2:13.8

4x500 r2 47spm 195/107bpm

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07/17/19 4,900m 23:08.9 2:21.7

7x700 r2 40spm 170/103bpm

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07/17/19 4,000m 19:47.1 2:28.3

2x2k r4 34spm 163bpm

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07/16/19 1,020m 4:31.0 2:12.8

6x170 r90 45spm

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07/16/19 14,941m

2x30' + 2x11' 2:48.7

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07/15/19 1,020m 4:35.3 2:14.9

6x170 r90 44spm 145/93

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07/15/19 15,034m

2x30' + 2x11' 2:48.7

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07/14/19 16,156m

same

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07/13/19 16,216m

15x6'r1 2:48.7 118/91

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07/12/19 16,168m

30' + 10x6'r1 2:48.7

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07/11/19 5,128m

slow 3' pace warm down

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07/11/19 5,250m 23:08.9 2:12.2

21x250 r75" 45spm 176/126bpm

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07/11/19 750m 3:19.7 2:13.1

3x250 r60" / recovery above 120bpm

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07/11/19 4,900m 23:12.9 2:22.1

7x700 r90" 38spm 165/94bpm
building through these as a warm up

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07/10/19 16,055m

same

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07/09/19 16,055m

3x30' 2:48.7

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07/08/19 1,677m

2:48.7 warm down 160bpm

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07/08/19 700m 3:01.2 2:09.4

250 200 150 100 r60" 46 46 49 53 158/141 168/143 155/141 159/127 bpm

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07/08/19 1,081m

6' 2:48.7

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07/08/19 1,000m 4:23.0 2:11.5

2:11.5 2:11.5 2:11.5 2:13.2 2:09.5
46spm 159 187 191 195 207 bpm
betters pace per weight pb by 3.7 sec

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