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Rick Bayko

Log

Date Workout Score Ave Comments Action
11/29/19 24:14.7 5,200m 2:19.8

Warmup & Cooldown

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11/27/19 500m 1:49.5 1:49.5

127df----32spm----108-135hr

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11/27/19 40:05.6 8,500m 2:21.5

Warmup & 3 X 200m AN @ 1:54 (2'p) & Cooldown

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11/26/19 10000m 43:11.0 2:09.5

127df----20spm----S11.5MPS----117-131hr (UT1)

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11/26/19 19:07.1 4,200m 2:16.5

Warmup & Cooldown

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11/25/19 1000m 3:50.5 1:55.2

126df----26spm----S10MPS----110-153hr (TR)

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11/25/19 38:09.2 8,152m 2:20.4

Warmup & 3 X 500m TR (2'p) & Cooldown

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11/24/19 6000m 25:29.4 2:07.4

126df----21spm----S11.1MPS----122-139hr (AT)

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11/24/19 24:23.1 5,200m 2:20.6

Warmup & Cooldown

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11/23/19 500m 1:51.4 1:51.4

127df----30spm----111-131hr

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11/23/19 43:46.7 9,464m 2:18.7

Warmup & CTC & Cooldown

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11/22/19 21097m 1:35:49.7 2:16.2

115df----17spm----S12.9MPS----112-124hr (UT2)

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11/22/19 16:14.7 3,400m 2:23.3

Warmup & Cooldown

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11/21/19 52:53.9 11,853m 2:13.8

Warmups & 10' Trial @ 4' X 22spm, 3' X 24spm, 2' X 26spm, 1' X 28spm & 2 X 10' 18/20spm (3'r)…

 View workout
11/20/19 5000m 20:57.7 2:05.7

126df----22spm----S10.8MPS----122-139hr (AT)

 View workout
11/20/19 24:14.1 5,200m 2:19.8

Warmup & Cooldown

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11/19/19 56:00.0 12,486m 2:14.5

Warmup & 3 X 15' (3'r) w/CRI Vets

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11/18/19 1:00:00 13,498m 2:13.3

127df----18spm----S12.5MPS----113-129hr (UT1)

 View workout
11/18/19 19:49.6 4,200m 2:21.6

Warmup & Cooldown

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11/17/19 500m 1:52.6 1:52.6

129df----29spm----112-132hr

 View workout
11/17/19 42:34.5 9,195m 2:18.9

Warmup & CTC & Cooldown

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11/16/19 36:03.6 7,700m 2:20.4

Warmup & 5K UT2 recovery from FM & Cooldown

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11/15/19 42195m 3:15:58.7 2:19.3

120df----First 18K @16spm---Next 12K increased 1 spm every 2K until reaching 123hr (UT2 max)----last 12,195m drifting down in pace and s…

 View workout
11/15/19 5:09.1 1,100m 2:20.5

Warmup

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11/14/19 40:00.0 9,139m 2:11.3

Warmup & 3 X 10' (3'r) w/CRI Vets

 View workout