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Robert M.L. Snapper

Log

Date Workout Score Ave Comments Action
11/12/10 1:02:00.0 13,760m 2:15.1

Good one today.
Doing the CTC Challenge for Nov. being 2x20min@5KP
WU 10m@1:58,3
1-20m 5275m@1:53,7
2-20m 5254m@1:54

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11/11/10 55:00.0 11,536m 2:23.0

24minWU = 6.080m
4x4min@2KP
1104m - 1105m - 1106m - 1108m

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11/09/10 30:10.5 6,989m 2:09.5

2x13min@10KP = Good

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11/09/10 19:41.0 4,465m 2:12.2

2x13min HeartBelt failed

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11/08/10 10:04.3 2,531m 1:59.3

WU as problems with Memory Belt

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11/08/10 47:00.0 10,444m 2:15.0

30min@HMP = 2:00,0 / HR 138
Followed by
8x0:45@500 Pace = between 1:35,4 and 1:38,4. Average 1:38,2

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11/07/10 45:00.0 10,810m 2:04.8

Recovery Row 45min@Default pace
2:04,9 with HR 129 (was OK)

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11/05/10 1:00:58.0 14,000m 2:10.6

5km@HMP followed by 8x500m. at 3,5KP
Average 1:49,2

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11/04/10 7:15.5 2,000m 1:48.8

Noticed some people past me on C2 Challenge so wanted to improve on that.
This was after training.

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11/04/10 28:20.0 5,869m 2:24.8

1x20min@MP/HR 138 = 5060=1:58,6
Followed by x20sec. hard 20 sec. rest.

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11/02/10 1:06:00.0 15,172m 2:10.5

3x20min. with 2min.rest at
HMP/10KP/MP at HR 144/156/150
5089 - 5162 - 4921

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11/01/10 1:00:00.0 14,457m 2:04.5

Recovery Row at MHR 131 = 2:04,5

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10/31/10 42:08.8 8,100m 2:36.0

Second attempt in CTC 19 Intervals form 100m-900m-100m. 8100m. in 29:23,8 = 1:48,9
Improvement 36,2 sec. on 4 weeks ago

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10/30/10 1:00:00.0 14,570m 2:03.5

60min@MP/HR138
Started faster but ended up in 2:03,5 which is more or less standard.

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10/29/10 1:06:00.0 15,025m 2:11.7

2x30min@HR 144 & 150
Tried a faster start. 2km. in 1:56,6 Reached 144 in 15min. 2nd. OK. Overall over 100m. more. TE 3,

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10/26/10 1:00:07.2 14,514m 2:04.2

Easy 60min. @ MHR 131.
Pretty easy with 14.500m. in 2:04,2

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10/25/10 1:00:00.0 15,003m 1:59.9

A.F.gave a TE4,1 training with TL 9,0.
10minHR131
20minHR138
30minHR144
40minHR150
50minHR156
60minHR163
1500…

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10/24/10 5:46.1 1,609m 1:47.5

First Mile = 1609m. of my life for Challenge.
Pretty flat race in 1:47,6 which is more or less my level at the moment.

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10/24/10 26:40.9 6,743m 1:58.7

WU for 1 Mile. All went wring with RP.
Supposed 30min. 10min HR 131 10min HR 138 10 min HR 144.
Reasonable 1:58,8

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10/22/10 1:00:00.0 15,155m 1:58.7

60min. Aim was a TE of 4,8 with 30min. split between 1:58,0/1:59,0 and second part 1:59,0/2:00,0. No problems whatsoever

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10/21/10 1:00:00.0 14,758m 2:01.9

Pretty good training.
60min@MP/138.
30min 7500m. Total 14758=2:02,0 = 2,6sec. faster than last week. TE 3,1

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10/19/10 1:06:00.0 15,204m 2:10.2

The usual 3x20min@HMP/10KP/MP 144/156/150
Pretty good 1:58,1/1:56,9/2:00,2
TE 3,5

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10/18/10 58:01.8 14,065m 2:03.7

1/3MR@Defaultpace/HR 131 TE 3,8

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10/16/10 1:06:00.0 14,912m 2:12.7

This was a 2x30min row at HMP/144 & MP/150 with 3 min. rest.
1st. 7.537/144
2nd. 7.375/150
TE 2,5

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10/14/10 1:00:00.0 14,459m 2:04.4

Very average but made up with great i-Pod music "Abbey Road" from the Beatles. Man oh man still given me chicken skin.

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