John Rupp

Log

Date Workout Score Ave Comments Action
07/21/19 16063m

3x30' 2:48.7 pace

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07/20/19 4238m

3' pace warm down 160 to 140bpm

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07/20/19 8:55.4 2,000m 2:13.8

2:14.8 2:14.5 2:14.5 2:11.6 45spm
180 196 187 187bpm digestive issues
betters pace per weight pb by 7.2 sec

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07/20/19 9:00.0 2,009m 2:14.3

12x45" r15 47spm 179bpm

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07/20/19 9:11.4 2,040m 2:15.1

12x170/46s r15 46spm

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07/20/19 31:44.8 6,001m 2:38.7

3x2kr5 140bpm

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07/19/19 16044m

3x30' 2:48.8 pace covered

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07/18/19 15048m

3x30' 3'pace 104bpm

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07/17/19 5249m

3' pace warm down 157bpm
feel good but postponed 2k attempt

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07/17/19 8:56.3 2,004m 2:13.8

4x500 r2 47spm 195/107bpm

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

7x700 r2 40spm 170/103bpm

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

2x2k r4 34spm 163bpm

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

6x170 r90 45spm

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07/16/19 14941m

2x30' + 2x11' 2:48.7

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

6x170 r90 44spm 145/93

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07/15/19 15034m

2x30' + 2x11' 2:48.7

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07/14/19 16156m

same

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07/13/19 16216m

15x6'r1 2:48.7 118/91

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07/12/19 16168m

30' + 10x6'r1 2:48.7

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07/11/19 5128m

slow 3' pace warm down

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

21x250 r75" 45spm 176/126bpm

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

3x250 r60" / recovery above 120bpm

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

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

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07/10/19 16055m

same

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07/09/19 16055m

3x30' 2:48.7

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