Andrew Shuck

Log

Date Distance Time Pace Comments Action
11/22/05 1,140m 5:00.0 2:11.5

W/up

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11/20/05 2,000m 6:35.9 1:38.9

BIRC

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11/17/05 6,661m 31:35.0 2:22.2

3x 45s AN
Ave/ 45s Rest,
1.32.0
HR 179,185,186.
Last sesh b4 BIRC.

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11/15/05 5,568m 27:00.0 2:25.4

1x3' TR
Ave/ 1.39.1
32spm

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11/14/05 1,208m

25' UT1
Ave/2.05.3,spm21,df140.
HR capped @ 150

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11/11/05 7,858m 40:00.0 2:32.7

4x2'TR Ave/1.38.4,2' rest
spm33,df140
Hr171,182,185,188.

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11/09/05 8,980m 46:00.0 2:33.6

2x8' AT 5' rest.Ave/ 1.43.7
DF140.spm29

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11/08/05 10,024m 53:00.0 2:38.6

6x1.5' AN
Ave/ 1.36.8
1.5' rest,spm 33.DF140
HR 179,181,183,183,185,187.

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11/07/05 13,685m 1:02:00.0 2:15.9

2x15' UT1
Ave/1.54.6 DF140
spm 24
5' rest
HR 171,177.

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11/04/05 10,548m 51:00.0 2:25.0

3x6' TR Ave/1.43.8, spm 30
3' rest
HR179,189,192

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11/03/05 14,884m 1:24:00.9 2:49.3

3x12'AT df130 6' rest
A/149.7
spm 27
HR 189,190,191.No energy today

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11/02/05 4,135m 20:00.0 2:25.1

10'W/up,C/dwn

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11/01/05 7,492m 37:00.0 2:28.1

8x45sAN 45s rest Ave/1.32.7
DF140

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10/31/05 9,544m 42:00.0 2:12.0

1x18'UT1
Ave/1.48.6 8'rest
2nd part of 2x 18'UT1.
HR 194

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10/31/05 5,000m 18:00.0 1:48.0

1x18'UT1
Ave/1.48.0 Hr 191
DF130

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10/28/05 10,199m 54:00.0 2:38.8

3x5' TR 5' rest Ave/1.42.0, DF140
HR185,189,195 after 2'HR 136

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10/26/05 14,088m 1:08:00.0 2:24.8

3x10' 6' rest AT /1.47.0
HR 183,190,192

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10/25/05 9,225m 47:00.0 2:32.8

6x1'AN 1'rest /1.34.4 spm 35 HR 168,175,180,183,187,189

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10/24/05 12,289m 46:00.0 1:52.2

2x16'UT1
/1.51.7
spm 24
HR 189,190

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10/21/05 9,236m 45:00.0 2:26.1

2x5'TR 'rest. Ave/1.43.3 spm30.
HR180,188
Hard sesh,due to lower back aching previous 2 days.

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