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Log

Date Workout Score Ave Comments Action
12/09/24 4:20.1 1,014m 2:08.2

WU 20spm DF120 Cold

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12/09/24 41:23.5 11,000m 1:52.8

4km / 2'r / 2km /2'r / 1.5km / 2'r / 1.25km /2'r / 1km /2'r / .75km / 2'r / .5km 20spm & 22 spm 23spm D…

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12/08/24 1:35.0 500m 1:35.0

5 x 100m 3'r 37spm DF118 Cold

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12/08/24 24:57.0 6,000m 2:04.7

6 x 900m @ 18-20spm / 100m @24spm+ 23spm DF118 Cold

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12/07/24 13:00.0 3,000m 2:10.0

WU DF120 Cold

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12/07/24 7:01.8 2,000m 1:45.4

Race Lightweight Open 26spm DF120 Cold

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12/05/24 26:14.5 6,000m 2:11.2

17spm DF120 Cold

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12/04/24 20:58.1 4,900m 2:08.3

14 x 600m@18-20spm/100m faster 23spm DF120 Cold

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12/03/24 26:00.0 6,373m 2:02.3

3'@18-20spm / 1:20'@22spm DF116 Cold

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12/02/24 26:30.0 6,499m 2:02.3

2:30'@18-20spm / 30"@ 22, 24, 26, 28, 30, 32, 32, 32 DF117 Cold

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12/01/24 8:31.6 2,000m 2:07.9

CD 17spm DF120 Cold

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12/01/24 6:00.0 1,743m 1:43.2

1' / 1'r / 2' / 1'r / 3' 28spm DF120 Cold

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12/01/24 17:25.2 4,266m 2:02.5

WU 20spm DF120 Cold

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11/30/24 26:00.0 6,434m 2:01.2

3'@18-20spm / 1:20@ 22 ... + DF120

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11/29/24 4:14.5 1,000m 2:07.2

CD 18spm DF120

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11/29/24 26:00.0 6,595m 1:58.2

3'@18-20spm / 1:20'@24+ DF120

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11/28/24 14:42.7 3,619m 2:01.9

21spm DF120

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11/28/24 17:38.9 5,000m 1:45.8

1.5km / 2'r / 1.25km / 2'r / 1km / 2'r / .75km / 2'r / .5km 26spm DF120apparox.

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11/28/24 8:26.7 2,019m 2:05.4

CD 22spm DF120approx

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11/27/24 24:24.8 6,000m 2:02.0

6 x 700m/300m no rests 18-20spm/22spm DF119

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11/26/24 2:03.4 500m 2:03.4

CD 23spm DF119

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11/26/24 23:51.0 6,000m 1:59.2

6 x 700m/300m no rests 18spm/24, 26, 28, 28, 28, 28 DF119. The last four 28spm were hard.

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11/25/24 8:31.4 2,000m 2:07.8

CD DF121

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11/25/24 16:25.7 4,018m 2:02.6

WU 21spm DF119

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11/25/24 17:44.4 5,000m 1:46.4

1.5km / 2'r /1.25km / 2'r / 1km / 2'r / .75km / 2'r / .5km 26spm DF121

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