Andrew Shuck

Log

Date Workout Score Ave Comments Action
04/04/06 39:17.1 10,000m 1:57.8

10k 1:57.8
23spm

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04/03/06 40:00.0 10,168m 1:58.0

35' ave/1:57.7,spm 24.
5'c/dwn

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03/31/06 35:00.0 8,541m 2:02.9

30'+ 5' c/dwn.Ave/1:59.3
20spm

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03/29/06 30:00.0 7,658m 1:57.5

1:57.5 23spm

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03/27/06 35:00.0 7,460m 2:20.7 <1>30'@2.02.5,5'c'dwn. 1st day after 1 month off.Quite hard going.… View workout
02/21/06 59:01.0 15,000m 1:58.0

15k steady

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02/20/06 39:02.0 10,000m 1:57.1

10k steady, 1:57.1.
1st day back after 10 off.

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02/10/06 32:09.3 12,712m 1:15.8

S'posed to be 10k hard.
Ended up being 1x 3763+5k both steady. Ave/1:52.9,24 spm

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02/09/06 58:04.3 11,562m 2:30.6

4x2k,Ave/1:45.2,30spm,5' rest

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02/07/06 1:06:42.0 17,175m 1:56.5

15k steady,Ave 1:53.4,23spm.10' c/dwn

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02/06/06 49:10.1 6,861m 3:34.9

8x500 Ave/1:38.7,spm 33,3:30 rest.Hard sesh today.

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02/03/06 49:35.4 12,331m 2:00.6

2x5k(s'posed 2b 10k Tired)Ave/1:58. 5' rest,last5k 18spm

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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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