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Log

Date Workout Score Ave Comments Action
12/10/08 12:00.0 3,000m 2:00.0

wed 87.0 10x300 r1 av 1.35.5 DF 155 + wts

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12/10/08 4:20.0 1,000m 2:10.0

wed warm down

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12/10/08 19:20.0 5,000m 1:56.0

wed warm up

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12/09/08 37:23.2 10,000m 1:52.1

tues 12 noon DF 155

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12/09/08 18:58.0 5,000m 1:53.8

tues warm up + wts

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12/09/08 16:00.0 4,000m 2:00.0

tues 87.5 8x500 (1st 5 av 1.37.0) DF 1.50 + further 3 very slow 1.43-2.08)

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12/08/08 2:20.2 735m 1:35.3

mon 87.5 7 x 20 sec r10 sec (1st Tabatas) 104-107 DF 150 + wts

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12/08/08 22:40.2 6,000m 1:53.3

mon warm up

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12/08/08 7:45.0 2,000m 1:56.2

mon warm down

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12/06/08 3:50.0 1,000m 1:55.0

sat Cardiff warm up

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12/06/08 6:47.8 2,000m 1:41.9

saturday Welsh IRC Cardiff 2nd DF 150 1.44.2, 142.5, 142.5,1.38.6 (guessed splits)

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12/04/08 8:55.0 2,000m 2:13.7

thus 86.6 very slow as resting DF 73

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12/03/08 15:50.0 4,000m 1:58.7

wed warm up

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12/03/08 20:19.0 5,000m 2:01.9

wed warm down

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12/03/08 8:00.0 2,000m 2:00.0

wed 86.4 4x500, r2: 1.37.0, 1.36.8, 1.36.6, 1.36.6 av 1.36.7 DF 150 legs felt good

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12/02/08 7:35.0 2,000m 1:53.7

tues warm up

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12/02/08 38:33.0 10,000m 1:55.6

tues 85.8 heavy legs DF 150

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12/01/08 22:18.8 6,000m 1:51.5

mon 85.9 DF 150 (easy pace)

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12/01/08 15:25.0 4,000m 1:55.6

mon warm up

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11/29/08 33:00.0 8,000m 2:03.7

warm down 6k + 2k + wts

 View workout
11/29/08 7:47.0 2,000m 1:56.7

sat 84.9 @18 spm DF 150

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11/29/08 10:04.0 2,500m 2:00.8

sat warm up

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11/29/08 29:27.0 7,500m 1:57.8

sat DF 150

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11/28/08 38:23.2 10,000m 1:55.1

fri 1800

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11/28/08 22:49.2 6,000m 1:54.1

fri warm up DF 150

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