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Richard Galbraith

Log

Date Workout Score Ave Comments Action
09/03/06 1:03:30.2 15,000m 2:07.0

SPM=22. Raised to about 24SPM towards end. Sprinted last 1k.

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09/02/06 31:51.8 7,500m 2:07.4

Good thing about this wo was spm=22. HR up a bit, but so was av time per 500m.

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09/01/06 44:41.3 11,000m 2:01.8 <1>2*(2k@1:51/3k@2:11).2nd 2k prob av 1:53. Quite hard.

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08/31/06 21:04.9 5,000m 2:06.4

2nd Workout of the day. HR reasonable level. 1:30 split last 200m.

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08/31/06 34:07.6 8,000m 2:07.9

Pace a bit faster. SPM about 25, HR up slightly (max 158). Did some back weights after.

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08/30/06 45:19.2 11,000m 2:03.6

3*(1250m@1:50/2000m@2:12). Struggled with third set sprint, but almost kept up pace. First after feeling ill.

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08/26/06 1:02:36.2 15,000m 2:05.2

Faster than MP. Couple of 1k 2:00 pace sprints. Last 2.5k@ 2:00 pace.

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08/25/06 49:42.4 12,000m 2:04.2

3*(1.5k@1:51/2k@2:12). Managed first 2 ok. Third managed 1k, then 1.5k@2:12, then 500m@1:49. Last 500m @ MP

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08/23/06 33:56.7 8,000m 2:07.2

MP until 2k, then 2:03. Last 250 1:45 pace. Higher HR, maybe fighting cold.

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08/22/06 41:48.4 10,000m 2:05.4

3* Alternate (1000@1:52/2000m @2:12). HR Higher for 1k sprints. Non Stop though.

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08/21/06 21:52.9 5,000m 2:11.2

MT week 5. Want to progress. Low HR < 140.

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08/20/06 1:04:02.3 15,000m 2:08.0

Bit longer than MT. Did 1:55 pace 8k - 7k, and 2:00 pace 5k - 4k. 1:40 pace 500m - 0. No HR. Non stop. Felt good.

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08/17/06 54:27.5 12,528m 2:10.4

low hr first 6k. Pushed a little last 500m. Felt ok.

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08/16/06 40:56.7 10,000m 2:02.8

Needed a blast. HR < 173. SPM = 29. I think this is fastest 10k I've done.

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08/15/06 21:42.1 5,000m 2:10.2

HR < 150. SPM < 23. Quite easy.

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08/14/06 43:41.8 10,000m 2:11.0

HR < 150 first 6k. SPM<24 for all. max HR 155.

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08/13/06 54:06.5 12,500m 2:09.8

Higher Heart rate. At 165 last 2k. Last 500m did 1:39/500. Tired.

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08/12/06 32:40.9 7,500m 2:10.7

HR bit higher, max at 155. Hadn't eaten much in 24 hours though.

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08/10/06 21:53.2 5,000m 2:11.3

Tired today. HR <150.

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08/09/06 32:45.3 7,500m 2:11.0

HR<150. Pace felt good. Reasonably easy.

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08/08/06 21:56.4 5,000m 2:11.6

Low HR < 143 whole wo. Slower pace, but >'MR'.5*12.5km/h tm interval.

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08/07/06 31:03.4 7,500m 2:04.2

Progressively faster through wo. Decided lungs needed a blast. HR<168 even at end. Fast Recovery.

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08/06/06 43:41.0 10,000m 2:11.0

HR up to 160bpm. SPM about 126. Felt easy.

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08/05/06 21:51.8 5,000m 2:11.1

Reasonable. HR<156. Pace 25SPM. 30 mins interval on treadmill after.

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08/03/06 21:22.8 5,000m 2:08.2

2nd Workout today. HR bit higher, but so was rate...

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