Andrew Shuck

Log

Date Workout Score Ave Comments Action
02/02/06 35:00.0 8,862m 1:58.4

30' R20,ave/1:56.0,spm 19

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02/01/06 56:42.0 16,256m 1:44.6

15k steady,Ave/1:53.4,24spm

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01/29/06 6:34.0 2,000m 1:38.5

EIRC Manchester

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01/29/06 30:00.0 7,500m 2:00.0

W/up C/dwn for EIRC

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01/26/06 26:30.0 5,942m 2:13.7

3x45s AN,45s rest, Ave/1:29.1

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01/23/06 29:15.2 6,523m 2:14.5

1x1k,ave/1:39.3.spm33
1x500 ave/1:35.9,spm 36

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01/20/06 22:00.0 4,316m 2:32.9

w/up + c/dwn

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01/20/06 4:00.0 1,245m 1:36.3

1x4',Ave1:36.3,35spm,df130-35

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01/19/06 40:13.0 10,398m 1:56.0

8k steady,Ave/1:53.3,spm 21

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01/18/06 1:05:43.3 12,118m 2:42.7

5x1500,Ave/1:42.8.spm 30,5' rest

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01/17/06 52:43.8 13,424m 1:57.8

10k steady,ave/ 1:53.1

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01/16/06 55:47.0 8,738m 3:11.5

8x500,3:30 rest, Ave/ 1:35.8
DF135,spm 33

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01/13/06 51:19.2 13,249m 1:56.2

10k hard,
Ave/ 1:48.7.
Tough sesh today.

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01/12/06 52:46.7 13,522m 1:57.0

10k steady,ave 1:53.3

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01/11/06 47:26.8 8,046m 2:56.9

2x2k x2
5'rest with full recovery b4 next 2x2k.Ave/ 1:42.9 29spm

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01/09/06 48:16.5 8,740m 2:45.7

4x1k,5'rest,Ave/ 1:39.5

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01/06/06 15:00.0 3,268m 2:17.6

5' w/up,10' c/dwn

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01/06/06 35:29.4 10,000m 1:46.4

10k hard
Ave/ 1:46.4,df135,spm 29.

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01/05/06 47:57.0 12,635m 1:53.8

10K steady,Ave/1:53.6

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01/04/06 1:05:42.8 12,479m 2:37.9

5x1500,Ave/1:43.8,5' rest

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01/03/06 1:06:48.9 17,341m 1:55.5

15K,Ave/1:53.6

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01/02/06 54:09.0 8,603m 3:08.8

8x500m,3:30 rest,Ave/1:36.0

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12/30/05 15:00.0 3,189m 2:21.1

W/up, C/dwn

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12/30/05 36:10.6 10,000m 1:48.5

10K hard, Ave/1:48.5,spm 28,df 135

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12/29/05 57:48.8 11,735m 2:27.7

4x2K,Ave/1:44.3,spm 29. 5' rest

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