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Log

Date Workout Score Ave Comments Action
03/24/11 1:02:30.1 15,000m 2:05.0

Easy one today.
4000@R131 = 1:58,1
10x500m@3,5KP = 1:50,0
500m Easy in between HR below 120
TE 2,6 Epoc 59 Ox.Con 64

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03/23/11 8:00.0 2,057m 1:56.6

Just WU for some weight training on machine. First 24sec. in 2:13,3 last one in 1:40,8

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03/23/11 11:38.0 3,000m 1:56.3

WU 3000m. for long VO2M Training.
5x(1250@10KP/1750@MP) without rest.

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03/23/11 57:27.2 15,000m 1:54.9

VO2M
HR:144-138-150-144-156-150-163-156-169-163
1:50,7/1:57,4/1:52,0/1:57,9/1:51,8/1:58,2/1:50,8/1:57,9/1:49,5/1:57,3

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03/22/11 1:26:24.9 21,097m 2:02.8

On line HM@HR131 = 65%
Reached HR131 after 3K.
TE 2,5 Epoc 54 Weight 87,8 Temp.14,4 Hum. 77%

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03/21/11 1:00:00.0 14,984m 2:00.1

Recovery Row 60min@HR 138
Just missed target of 15.000m.
TE 3,2 Epoc 102

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03/21/11 15:00.0 3,757m 1:59.7

Step Test 5x3min.
Watt 147-176-206-235-265
HR 108-117-126-138-148

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03/20/11 1:22:48.5 21,097m 1:57.7

HM on line at Interval pace.
Not too difficult however
TE 5,0 Epoc 311 MHR 168

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03/18/11 30:09.0 7,106m 2:07.2

Had a bit of heavy legs after today´s cycling.
Therefor 30min. in the afternoon at Default2 pace is MHR 125.

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03/18/11 1:00:57.0 14,987m 2:02.0

C2Challenge Had 4365=1:51,9
WU 16:19 4262m HR144 1:54,9
RACE 16:19 4455m HR170 1:49,9
CU 16:19 4025m HR144 2:01,6
Ha

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03/17/11 16:00.0 2,500m 3:12.0

Easy Rows in between training and CTC test of today

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03/17/11 1:09:48.2 14,000m 2:29.5

5000mWU 1:55,2 HR144
CTC:
1300m 1:48,3 HR156
1100m 1:47,8 HR159
900m 1:46,5 HR163
700m 1:44,1 HR165
5000mCD 2:02,…

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03/16/11 1:00:00.0 15,121m 1:59.0

60min@HR144. First 30min pretty good.
TE 3,8 Epoc 165 AHR 137

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03/15/11 11:46.8 3,000m 1:57.8

WU for 4x(1250@0KP/1750@MP) without rest.

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03/15/11 46:10.4 12,000m 1:55.4

VO2M Training:
4x(1250m@0KP/1750m@P) without rest.
HR targets 144/138/150/144/156/150/163/156
TE 4,1 Epoc 207 AHR 147

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03/14/11 1:00:00.0 14,859m 2:01.1

Just 60min@HR131.
Trying to start faster to hit a.s.a.p. to HR131=65% Very steady pace. 10km. in 2:00,0. TE2,5 Epoc 58

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03/13/11 1:24:29.8 21,097m 2:00.1

HM on line at MHR 138. Pretty easy.
DF 160 TE 3,3 AHR 135 Epoc 116

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03/12/11 4:00.0 1,123m 1:46.8

Last part of Step Test 5x4min.

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03/12/11 15:00.0 3,755m 1:59.8

Just another Steptest and now 5x3min. without rest.
Not really much difference.

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03/12/11 1:08:00.0 16,409m 2:04.3

Steptest 5x4min.Last one in 1:46,9 (should be predicted 2K)
Followed by 40min@HR 138/141/144/147/150
TE 3,7 Epoc 155

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03/11/11 13:21.0 3,000m 2:13.5

CD after 3x4000m. watching tv - Earthquake. HR 113 = 50%

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03/11/11 46:46.8 12,000m 1:56.9

Looks like I repaired FM4 Monitor.
3000mWU@HR138=1:57,1
3x4000@HR 144/156/150=1:56,9
3000mCD@HR113=2:13,5
TE4,1 Epoc

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03/10/11 12:00.0 2,500m 2:24.0

Testing meters to check FM4

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03/10/11 1:00:00.0 15,125m 1:59.0

Done 60min@HR144.
TE 3,3 Epoc 121 AHR 133. 30min in 1:58,4

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03/09/11 1:00:00.0 15,000m 2:00.0

FM4 on the blink so have to row in the blind. 60min@HR138. TE2,9 Epoc.79

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