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Rod Chinn

Log

Date Distance Time Pace Comments Action
09/11/19 6,482m 30:00.0 2:18.8

30'@18 spm with 15'' @ 30 spm 1:43.0. every 5'. 122 bpm

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09/10/19 4,500m 16:46.8 1:51.8

3 x 1500.4'r Capped at 30 spm. No HR cap.

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09/09/19 12,000m 53:14.9 2:13.1

4 x 3k.1:30r 18 spm 127 bpm

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09/08/19 7,108m 30:00.0 2:06.6

30 mins @ 18 spm with 15 secs at 30 spm 1:43.0. 144 bpm

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09/07/19 6,000m 22:45.5 1:53.7

4 x 1500.4'r at 28 spm no HR cap.

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09/05/19 14,835m 1:00:00.0 2:01.3

4 x 15'.2'r. 8'@18 + 7'@30

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09/03/19 8,000m 31:03.7 1:56.4

4 x 2k.4'r 24 spm 167 bpm

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09/02/19 15,000m 1:04:07.2 2:08.2

3 x 5k. 1:30r 18 spm

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09/01/19 7,031m 30:00.0 2:08.0

30 mins @ 18 spm with 15 secs at 30 spm 1:43.0. 127 bpm

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08/31/19 15,000m 1:04:11.2 2:08.3

3 x 5k.90''r. 18 spm.127 bpm

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08/30/19 2,933m 18:00.0 3:04.1

2 x (5 x 1' on 2' off). 30 spm. AV. of 1's 1:42.2

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08/28/19 14,768m 1:00:00.0 2:01.8

4 x 15'.2'r. 9'@18 + 6'@30

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08/27/19 10,000m 39:54.9 1:59.7

5 x 2k.5'r 24 spm. 154 bpm.

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08/26/19 15,000m 1:06:36.0 2:13.2

3 x 5k.1:30r. 18spm 127 bpm

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08/24/19 7,162m 30:00.0 2:05.6

30 mins @ 18 spm with 155 secs at 30 spm 1:43.0. 144 bpm

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08/23/19 12,000m 51:41.0 2:09.2

3 x 4k. 90''r 18 spm. 128 bpm

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08/22/19 2,625m 9:00.0 1:42.8

2 x (6 x 45'' on 90'' off). 5' between sets. 30 spm

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08/20/19 19,500m 1:30:00.0 2:18.4

18th, 19th, 20th in Hotel. All 30 mins 6500m around 2:20'ish.

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08/17/19 2,298m 7:52.4 1:42.7

CTC 831, 318, 831, 318....r 2'.

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08/15/19 10,000m 40:49.9 2:02.4

5 x 2k.4'r. 22 spm 140'ish' bpm.

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