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Log

Date Workout Score Ave Comments Action
03/02/10 1:00:00.0 15,012m 1:59.9

tues @ 19.2

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03/01/10 1:00:00.0 15,482m 1:56.2

mon @ 27.2 spm

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02/27/10 1:00:00.0 15,204m 1:58.3

sat @ 20 spm

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02/26/10 1:00:00.0 15,138m 1:58.9

fri @ 27.2 spm

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02/25/10 1:00:00.0 15,039m 1:59.6

thus @ 19.6 spm

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02/24/10 1:00:00.0 15,339m 1:57.3

wed @ 27.2 spm weak middle section but final 12' in 1:55.4

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02/23/10 1:00:00.0 15,149m 1:58.8

tues @ 19.8 spm

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02/22/10 1:00:00.0 15,613m 1:55.2

mon @ 27.4 spm

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02/20/10 1:00:00.0 15,466m 1:56.3

sat @ 27.2 spm

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02/19/10 36:00.0 7,500m 2:24.0

fri recovery metres

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02/19/10 24:00.0 6,000m 2:00.0

fri 12x500 3R @ 19.5 spm av 1:49.8 (1:55.1 - 1:48.2)
first 3 over 1:50

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02/18/10 1:00:00.0 15,219m 1:58.2

thus @ 23.5 spm (faded badly in 2nd half and slowed rate to 20 spm)

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02/17/10 24:00.0 6,000m 2:00.0

wed 12x500 1R @ 29.5 spm av 1:41.6 (1:42.0 - 1:41.1) very hard work

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02/17/10 15:38.0 4,000m 1:57.2

wed warm up

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02/16/10 1:00:00.0 15,018m 1:59.8

tues @ 20 spm

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02/15/10 16:00.0 4,000m 2:00.0

mon 4x1K av 1:44.5 @ 27.3 spm (legs OK but no lung power today)

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02/15/10 21:00.0 4,000m 2:37.5

mon warm down

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02/15/10 15:48.0 4,000m 1:58.5

mon warm up

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02/13/10 1:00:00.0 15,031m 1:59.7

sat @ 19.4 spm

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02/12/10 20:00.0 3,500m 2:51.4

fri recovery metres

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02/12/10 20:00.0 5,000m 2:00.0

fri 10x500 2R @ 20 spm exact av 1:49.3

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02/12/10 15:00.0 3,500m 2:08.5

fri warm up 1' 1R @ 23 spm

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02/11/10 1:00:00.0 15,540m 1:55.8

thus @ 27.2 spm

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02/10/10 24:00.0 6,000m 2:00.0

wed 12x500 1R @ 29.7 spm av 1:41.2 (1:41.8-1:41.2 with a final 1:39.9)hard work but quite tolerable

 View workout
02/09/10 16:00.0 15,366m 0:31.2

tues @ 19.8 spm final split 1:55.1

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