John Rupp

Log

Date Workout Score Ave Comments Action
09/19/19 1:06:17.2 11,235m 2:57.0

3x 2:57

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09/18/19 34:04.8 11,201m 3:02.5

recoveries + 4' w/d 2:50

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09/18/19 3:00.0 1,483m 2:01.3

3x1' r3 2332 81rpm 173bpm

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09/18/19 6:00.0 2,804m 2:08.3

3x2' r2 1664 77rpm 172bpm

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09/18/19 9:00.0 4,068m 2:12.7

3x3' r3 2417 74rpm 170bpm

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09/18/19 12:00.0 5,233m 2:17.5

3x4' r4 3344 72rpm 158bpm

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09/18/19 1:06:16.5 11,233m 2:57.0

3x 2:57

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09/17/19 1:00:38.6 22,186m 2:44.0

3x20'

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09/17/19 1:06:16.2 11,232m 2:57.0

3x 2:57

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09/16/19 1:00:32.0 21,748m 2:47.0

3x20'

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09/16/19 1:06:15.5 11,230m 2:57.0

3x 2:57

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09/15/19 31:30.9 10,663m 2:57.3

recoveries + warm downs

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09/15/19 4:30.0 2,271m 1:58.8

9x30" r30 1305 2:31.0 82R 177H

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09/15/19 6:00.0 2,875m 2:05.2

9x40" r20 971 2:20.4 78R 167H

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09/15/19 6:00.0 2,869m 2:05.4

9x40" r20 970 2:20.7 78R 171H

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09/15/19 12:00.0 4,996m 2:24.1

3x4' warm ups

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09/15/19 1:06:38.8 11,296m 2:57.0

3x 2:57

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09/14/19 57:29.4 20,655m 2:47.0

3x6.9k

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09/14/19 1:05:43.6 11,140m 2:57.0

3x 2:57 / hot night and day

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09/13/19 57:45.3 20,750m 2:47.0

3x6.9k

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09/13/19 1:07:02.6 11,363m 2:57.0

3x 2:57 / hot night and day

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09/12/19 57:22.9 20,616m 2:47.0

3x6.9k

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09/12/19 1:05:46.4 11,148m 2:57.0

3x 2:57

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09/11/19 29:40.6 10,474m 2:50.0

warm downs

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09/11/19 4000m 8:42.0 2:10.5

2:12.0 2:12.0 2:11.7 2:11.8 2:05.0 74df 76rpm 162 176 190 187 190 bpm PB

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