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Bob Morrison

Log

Date Distance Time Pace Comments Action
02/07/12 10,000m 44:35.8 2:13.7

21spm

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02/06/12 7,500m 34:50.0 2:19.3

2/2x7500m, 19 spm

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02/06/12 7,500m 33:14.6 2:12.9

1/2x7500m, 18 spm

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02/03/12 10,000m 44:29.2 2:13.4

19 spm

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01/31/12 10,000m 44:50.8 2:14.5

20 spm

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01/28/12 10,000m 44:54.6 2:14.7

22 spm

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01/27/12 10,000m 43:58.4 2:11.9

2:15/20, 13/21, 11/22, 11/22. 10.5/22

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01/26/12 10,000m 44:14.2 2:12.7

21 spm

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01/23/12 10,000m 44:43.4 2:14.1

Model C HKG, 22 spm

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01/17/12 10,000m 44:38.1 2:13.9

21-22 spm

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01/08/12 10,000m 44:29.3 2:13.4

19-20 spm

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01/07/12 10,000m 44:36.7 2:13.8

22 spm

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01/06/12 10,000m 44:54.3 2:14.7

22 spm

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12/29/11 7,500m 34:22.9 2:17.5

20 spm

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12/16/11 10,000m 44:50.1 2:14.5

2/2 x 10,000m, 21 spm

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12/16/11 10,000m 44:59.9 2:14.9

1/2 x 10,000m 20 spm

 View workout
12/14/11 7,500m 33:05.2 2:12.3

21 spm steady state
819 cal/hr

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12/14/11 10,000m 44:11.5 2:12.5

pyramid, 2:15/18, 2:12/20, 2:09/22 & back down

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12/13/11 7,500m 34:15.6 2:17.0

18-21 spm (vary @ 1500 m)

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12/13/11 10,000m 43:58.6 2:11.9

10K, 152W, 824 cal/hr, 20 spm

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