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Roger Bangay

Log

Date Workout Score Ave Comments Action
07/31/03 1:16:00.0 17,169m 2:12.7

2 x 30 min stepped pace. 1st 2.:05.3 hr 161, 2nd 2:09.0 hr 155, spm both 21.

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07/30/03 56:00.0 12,892m 2:10.3

2x20 min 2:01.5 av. hr.156

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07/29/03 1:16:00.0 17,210m 2:12.4

1x60 min fartlek, av 2:057.

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07/27/03 30:00.0 7,660m 1:57.4

30 min. Rowed 2min fast 2min lower, not sure this is a good idea, but it relieves the monotony!!!

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07/27/03 16:00.0 2,911m 2:44.8

WU/D fdor 30 min attempt

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07/26/03 56:00.0 12,754m 2:11.7

2x20 min U1

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07/24/03 56:00.0 12,751m 2:11.7

2x20 min U1

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07/22/03 1:01:00.0 13,797m 2:12.6

2x20min U1

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07/21/03 53:00.0 12,014m 2:12.3

2x20 min U2/1

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07/20/03 1:17:00.0 18,067m 2:07.8

1x60 min Fartlek hr. 146/149 finishing 155. split 2:04.8

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07/17/03 19:28.0 5,000m 1:56.8

5k hr av.160, so can go a lot faster

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07/17/03 46:32.0 9,891m 2:21.1 View workout
07/16/03 1:16:00.0 17,347m 2:11.4

1x60 min fartlek, hr 146/149, split 2:06.6

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07/15/03 1:16:00.0 17,207m 2:12.5

3x20 min U1/2

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07/14/03 1:16:00.0 17,029m 2:13.8

2x30 min Fartlek

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07/12/03 56:00.0 12,793m 2:11.3

2x20 min U1

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07/09/03 1:13:00.0 16,507m 2:12.6

60 min av split 2:07.7 hr 143/146

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07/08/03 1:22:00.0 18,407m 2:13.6

2x30min U2/1

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07/07/03 56:00.0 12,148m 2:18.2

40 min U2/1

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07/06/03 1:08:00.0 15,303m 2:13.3

1st row after holiday, and it showed in hr 159 with split 2:07.5.
Before hols hr 156 and split 1:57.8!!

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06/19/03 56:00.0 13,080m 2:08.4

2x20 U1 av split 1:59.1, previous session av was 2:03.7

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06/18/03 1:10:00.0 16,268m 2:09.0

1 x 60 min, split 2:04.8,hr 143, last time 2:07.6, hr 143

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06/17/03 42:00.0 8,383m 2:30.3

4x3min @ av 1:48.2, max hr 167, last time same av. but hr max169.

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06/16/03 46:00.0 10,419m 2:12.4

30 min farlek 2:06/2:01 every 2 min. U2/U1

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06/14/03 46:00.0 10,442m 2:12.1

30 min U1

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