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Rich Jones

Log

Date Distance Time Pace Comments Action
08/17/21 2,983m 10:30.0 1:45.5

Target: 3 sets 12x0:30/0:20r, 5:00r
Cracked halfway

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08/17/21 2,475m 10:00.0 2:01.2

warmup

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08/12/21 14,118m 1:00:04.8 2:07.6

60 min steady with 750m sprint

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08/10/21 4,888m 20:47.5 2:07.6

20 min steady not feeling it

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08/06/21 6,938m 30:02.3 2:09.8

30 steady EXR lake loop with a 300m sprint

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08/05/21 10,000m 42:28.1 2:07.4

10k steady

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08/03/21 10,000m 42:36.9 2:07.8

10K steady EXR Lake Loop

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07/30/21 20,000m 1:24:24.6 2:06.6

20K steady

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07/29/21 1,500m 4:58.9 1:39.6

Fly July #5 500/400/300/200/100 with 1:00 rest

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07/29/21 4,806m 20:00.0 2:04.8

warmup

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07/27/21 11,222m 48:33.7 2:09.8

Was going for an hour steady but EXR crashed

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07/22/21 4,305m 16:00.0 1:51.4

Fly July #4: Fly High

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07/22/21 2,400m 10:00.0 2:05.0

warmup

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07/20/21 7,249m 30:00.0 2:04.1

30 min steady

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07/16/21 1,834m 6:00.0 1:38.1

12x0:30/0:30 for Fly July

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07/16/21 1,123m 5:00.0 2:13.5

Warmup

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07/15/21 2,214m 8:00.0 1:48.4

8:00 TT for Fly July

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07/15/21 1,821m 7:28.1 2:03.0

warmup darts 13,380

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07/15/21 1,825m 7:35.2 2:04.7

warmup darts 14,035

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07/03/21 7,779m 32:00.0 2:03.4

32 min steady

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