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Patrick Rufo

Log

Date Distance Time Pace Comments Action
02/25/05 5,435m 20:00.0 1:50.3

3x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm
198 HR(error) 20 spm
1:30 avg

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02/25/05 5,451m 20:00.0 1:50.0

3x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm
155 HR 19 spm
1:30 avg

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02/24/05 3,982m 15:00.0 1:53.0

3x15min +16/+12/+16 154 HR 19 spm

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02/24/05 4,095m 15:00.0 1:49.8

3x15min +16/+12/+16 164 HR 20 spm

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02/24/05 3,927m 15:00.0 1:54.5

3x15min +16/+12/+16 150 HR 19 spm

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02/23/05 5,000m 17:11.0 1:43.1

2x5000 Rating changes 150 -4/1000 +4/700 +2/500 +0/300 -2/500 +0/700 +2/1000 +4/150 -4 HR 176 28 spm Skipped second on

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02/22/05 1,461m 5:00.0 1:42.6

5 min on/1:30 off at 6k pace x 2 176 HR 28 spm (skipped last three)

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02/22/05 1,466m 5:00.0 1:42.3

5 min on/1:30 off at 6k pace x 2 174 HR 28 spm (skipped last three)

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02/22/05 1,457m 5:00.0 1:42.9

5 min on/1:30 off at 6k pace x 2 180 HR 29 spm (skipped last three)

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02/22/05 1,470m 5:00.0 1:42.0

5 min on/1:30 off at 6k pace x 2 181 HR 29 spm (skipped last three)

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02/22/05 1,471m 5:00.0 1:41.9

5 min on/1:30 off at 6k pace x 2 181 HR 28 spm (skipped last three)

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02/22/05 1,512m 5:00.0 1:39.2

5 min on/1:30 off at 6k pace x 2 178 HR 29 spm (skipped last three)

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02/22/05 1,521m 5:00.0 1:38.6

5 min on/1:30 off at 6k pace x 2 170 HR 28 spm (skipped last three)

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02/16/05 5,000m 17:01.0 1:42.1

2x5000 Rating changes 150 -4/1000 +4/700 +2/500 +0/300 -2/500 +0/700 +2/1000 +4/150 -4

HR 177 27 spm

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02/16/05 5,000m 16:47.9 1:40.7

2x5000 Rating changes 150 -4/1000 +4/700 +2/500 +0/300 -2/500 +0/700 +2/1000 +4/150 -4

HR 175 27 spm

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02/15/05 2,912m 10:00.0 1:43.0

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 180 Avg spm 27

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02/15/05 2,921m 10:00.0 1:42.7

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 180 Avg spm 27

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02/15/05 2,954m 10:00.0 1:41.5

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 184 Avg spm 27

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02/15/05 3,005m 10:00.0 1:39.8

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 177 Avg spm 26

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02/14/05 7,831m 30:00.0 1:54.9

30 min active recovery

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