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Gary Smith

Log

Date Workout Score Ave Comments Action
12/13/25 10:03 2,098m 2:23.7 View workout
12/13/25 42:16.0 21,002m 1:00.3

3 x L15/L10 then steady L10/137W, HR about 141bpm. 20k in 39:50.

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12/12/25 45:00.0 8,449m 2:39.7

Elliptical #054. 5mi in 41:54, L4.

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12/09/25 1:01:00.0 30,207m 2:01.1

Steady state T2. L12/11/10 to 55min, L7/100w (HR leveled at 128bpm) to 60min

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12/08/25 34:18.0 6,840m 2:30.4

Elliptical #086 (easier than my usual #054?), L4. 4mi in 32:28. End of Leg Day (a shorter/easier one)

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12/06/25 51:00.0 25,106m 2:01.8

3 x L15/L11 then steady L11. Ignored 1st HR spike. L7 after 2nd HR spike, about 43min. HR leveled at 135bpm (after spike) turning only 96…

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12/05/25 10:14.0 2,012m 2:32.5

Elliptical, L4. End of Leg Day. Steady 7.3-7.5mph.

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12/03/25 45:00.0 8,690m 2:35.3

Elliptical, 5 miles in 40:26. Keeping HR < 136bpm. L4 to 10min, L3 to 15min, L2 to 18min, L1 to 5mi.

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12/02/25 1:06:00.0 30,706m 2:08.9

Steady state T2, but HR SPIKE put me out of zone in spite of low Wattage! See MyWorkouts.

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11/26/25 43:00.0 21,147m 2:02.0

Edge. Ramp up to L12 at 6min 160(ish)W to 16min, L11 (137ish W) to 31min, L10 to 40min, 12.65miles. 3min cool down

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11/24/25 45:00.0 8,497m 2:38.8

Elliptical L4. 5mi in 41:47. Pretty steady 7.1 mph last couple of miles. Warmdown at L1 and below 6mph to 45min.

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11/21/25 55:00.0 27,118m 2:01.6

6min warmup, 10 x L15/L11 (26min) steady L11 to 36, L10 to 46min. HR SPIKE during ramp-down.

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11/18/25 32:00.0 7,725m 2:04.2

Elliptical, L4. 4mi in 32:15. HR SPIKE during warm/ramp down at L2 about 6mph. Didn't return to "normal" until L0.

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11/15/25 36:00.0 17,912m 2:00.5

Edge. 6 x L10/L15 (to 17min) then steady L11 to 30min. Rampdown at L8 ((115-ish Watts) gave very slow HR recovery.

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11/14/25 10:25.0 2,012m 2:35.3

Elliptical 1.25mi at end of Leg Day

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11/12/25 30:00.0 5,825m 2:34.5

Elliptical, L4. Not as fast as last time, couldn't quite maintain 7.5mph. Morning, before m'pol. Note HR plateau at 90bpm early…

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11/11/25 57:00.0 28,000m 2:02.1

Steady state T2. L11 to 45min, L10 to 50min, ramp down. HR SPIKE during cooldown.

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11/10/25 15:00.0 7,500m 2:00.0

End of Leg Day. L11 for 10min. Seemed to help SI loosen up

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11/08/25 53:00.0 8,449m 3:08.1

Elliptical L4, 5mi in 39:56, 3min warmdown.

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11/07/25 10:00.0 2,011m 2:29.1

Elliptical L4 end of Leg Day

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11/05/25 52:00.0 26,506m 1:57.7

Edge upright. 6min warmup, 12 x (1min@L15/ 1min@L10), steady L11 and L10 to 45min, ramp down.

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11/02/25 15000m

Hooch to/from 3 races

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11/02/25 18:52.6 4,500m 2:05.8

Hooch MX4+, 4th place

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11/02/25 16:18.2 4,500m 1:48.6

Hooch MX8+ Silver Medal in 50+ Group

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11/01/25 17:06.1 4,500m 1:54.0

Hooch M4+ Gold Medal

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