John Rupp

Log

Date Workout Score Ave Comments Action
04/08/19 5:00.0 1,109m 2:15.2

5x1' r1j777 45spm 161mhr

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04/08/19 10710m

same / warm up

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04/07/19 16081m

same

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04/06/19 16056m

same

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04/05/19 16057m

3x30' 2:48.7 112❤️️

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04/04/19 10:26.6 1,857m 2:48.7

warm down 2:48.7 167❤️️

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04/04/19 10000m 47:00.0 2:21.0

2:21.0 2:20.7 2:21.1 2:21.5 2:20.6
179 184 183 186 183 42 42 41 38 41

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04/04/19 30:00.0 6,385m 2:20.9

2x 15' 2:28.7 37spm 165bpm warm up
then 30' pb through first part of 10k 80df

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04/03/19 1:30:19.7 16,063m 2:48.7

3x30'

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04/02/19 1:30:25.4 16,080m 2:48.7

3x30'

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04/01/19 1:30:19.0 16,061m 2:48.7

3x30' 80df

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03/31/19 1:30:16.7 16,054m 2:48.7

3x30'

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03/30/19 13:42.0 2,436m 2:48.7

151bpm

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03/30/19 5:00.0 1,134m 2:12.2

5x1' r30 47spm 170bpm

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03/30/19 29:57.9 6,420m 2:20.0

6x1070 e7z (6x5' r2) 40spm
169-173 max / 105 recoveries

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03/30/19 30:08.8 6,076m 2:28.8

2x15' 37spm 164bpm

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03/29/19 1:30:16.7 16,054m 2:48.7

3x30'

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03/28/19 1:30:18.0 16,058m 2:48.7

3x30' 127bpm

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03/27/19 1:31:01.5 16,187m 2:48.7

3x30' 80df

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03/26/19 8:37.6 1,534m 2:48.7

150❤️️

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03/26/19 5:00.0 1,096m 2:16.8

5x1' r30 46spm 170❤️️

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03/26/19 40:00.0 8,387m 2:23.0

2)5x4' r90z 40spm 170bpm

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03/26/19 20:05.7 4,098m 2:27.1

38spm 164❤️️

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03/26/19 5:06.6 1,011m 2:31.6

w/u 90df 36s 134❤️️

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03/25/19 1:30:17.0 16,055m 2:48.7

3x30'

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