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Patrick Rufo

Log

Date Distance Time Pace Comments Action
03/28/05 17,863m 1:33:00.0 2:36.1

Steady state/drills pictoral Need to work on finishes and leg pressure

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03/26/05 24,140m 2:10:00.0 2:41.5

15 miles steady state/drills pictoral

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03/25/05 2,428m 10:00.0 2:03.5

4x10 min rating 24/26/28/30 4/3/2/1 HR 169 spm 22
20 strokes on 10 strokes off 20/22/24/26/28/30/32/34

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03/25/05 2,932m 10:00.0 1:42.3

4x10 min rating 24/26/28/30 4/3/2/1 HR 175 spm 26

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03/25/05 2,931m 10:00.0 1:42.3

4x10 min rating 24/26/28/30 4/3/2/1 HR 171 spm 26

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03/25/05 2,971m 10:00.0 1:40.9

4x10 min rating 24/26/28/30 4/3/2/1 HR 169 spm 26

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03/24/05 2,701m 10:00.0 1:51.0

5x10 +16/+13 HR 166 Spm 19

(30 min bike)

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03/24/05 2,721m 10:00.0 1:50.2

5x10 +16/+13 HR 169 Spm 20

(30 min bike)

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03/24/05 2,706m 10:00.0 1:50.8

5x10 +16/+13 HR 168 Spm 19

(30 min bike)

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03/24/05 2,714m 10:00.0 1:50.5

5x10 +16/+13 HR 169 Spm 20

(30 min bike)

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03/24/05 2,702m 10:00.0 1:51.0

5x10 +16/+13 HR 162 Spm 18

(30 min bike)

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03/24/05 4,047m 15:00.0 1:51.1

1x15min steady state/part of hour
HR 167 spm 18

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03/23/05 3,455m 12:00.0 1:44.1

3x12min (erg,erg, run) +2 off 6k pace HR 175 spm 26
(run 2miles 6:22 mile 169 HR)

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03/23/05 3,558m 12:00.0 1:41.1

3x12min (erg,erg, run) +2 off 6k pace HR 169 spm 26
(run 2miles 6:22 mile 169 HR)

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03/22/05 1,516m 5:00.0 1:38.9

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 179 Spm 29

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03/22/05 1,527m 5:00.0 1:38.2

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 179 Spm 30

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03/22/05 1,512m 5:00.0 1:39.2

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 177 Spm 28

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03/22/05 1,542m 5:00.0 1:37.2

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 178
Spm 27

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03/22/05 1,540m 5:00.0 1:37.4

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 183 Spm 28

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03/18/05 6,000m 20:36.3 1:43.0

2 X 6000 1. at +2 spm open 2. +5 spm open

HR 178 26 spm / HR 180 spm 26

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