John Rupp

Log

Date Workout Score Ave Comments Action
08/20/19 8:00.0 3,502m 2:17.0

4x2' r2 j2133 72spm 159bpm

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08/20/19 11005m

3x 2:57 easy

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08/19/19 43:53.3 16,880m 2:36.0

3x 2:36

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08/19/19 11023m

3x 2:45

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08/18/19 43:51.2 16,759m 2:37.0

3x 2:37

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08/18/19 11011m

3x 2:45

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08/17/19 28:00.0 7,524m 3:43.2

recoveries + 4' warm down

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08/17/19 8:00.0 3,555m 2:15.0

4x2' r2 j2183 70spm 184bpm

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08/17/19 8:00.0 3,500m 2:17.1

4x2' r2 j2072 72spm 164bpm

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08/17/19 8:00.0 3,389m 2:21.6

4x2' r2 j2197 64spm 157bpm

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08/17/19 11066m

3x 2:57.0 pace easy

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08/16/19 44:22.2 16,849m 2:38.0

/3

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08/16/19 11034m

3x 2:46.0

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08/15/19 44:45.6 16,785m 2:40.0

/3

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08/15/19 10983m

3x 2:46.0

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08/14/19 1065m

warm down

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08/14/19 4000m 9:25.0 2:21.2

2:24.3 2:24.7 2:23.8 2:19.7 2:13.5 159 161 168 175 185bpm 55df 78spm

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08/14/19 16:00.0 4,249m 3:45.9

recoveries

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08/14/19 8:00.0 3,320m 2:24.5

4x2' r2 j2167 76spm 171bpm

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08/14/19 8:00.0 3,228m 2:28.6

4x2' r2 j2082 74spm 162bpm

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08/14/19 11101m

3x 2:46.0

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08/13/19 46:55.6 17,597m 2:40.0

4x4k alt 100s under/over

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08/13/19 10887m

3x 2:46.0

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08/12/19 47:00.0 11,739m 4:00.2

WU 2' + recoveries + 6' WD

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08/12/19 5:00.0 2,236m 2:14.1

5x1' r2 j2433 81rpm 152bpm

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