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Log

Date Workout Score Ave Comments Action
09/18/09 24:00.0 6,000m 2:00.0

fri 88.0 3x2k 4R av 1:45.6 (7:03, 7:04, 7:01) @ 28 spm DF 120

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09/18/09 16:04.0 2,100m 3:49.5

fri recovery metres

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09/18/09 16:04.0 4,000m 2:00.5

fri warm up

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09/17/09 20:00.0 4,500m 2:13.3

thus recovery metres

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09/17/09 16:00.0 4,000m 2:00.0

thus 87.4 4x1K 6R @ 30.25 spm DF 120 av 1:40.9 (1:41.6, 1:41.3, 1:40.7, 1:39.9)

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09/17/09 15:51.0 4,000m 1:58.8

thus warm up

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09/16/09 14:40.0 3,600m 2:02.2

wed 87.8 12x300 @ 37 spm DF 120 (1:38.7 @ 29 spm to 1:31.5 @ 43 spm) neg split

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09/16/09 18:00.0 4,150m 2:10.1

wed recovery metres

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09/16/09 15:57.0 4,000m 1:59.6

wed warm up

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09/15/09 37:29.2 10,000m 1:52.4

tues 11.30 @ 27.8 spm DF 120 focused on increasing spm

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09/15/09 46:58.9 12,000m 1:57.4

tues 87.5 @ 19.2 spm df 120

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09/15/09 16:13.0 4,000m 2:01.6

tues warm up

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09/14/09 6:46.2 2,000m 1:41.5

mon 88.6 @ 29.25 spm DF 120 (1:42.9, 1:42.9, 1:42.2, 1:38.2) Time Trial

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09/14/09 26:30.0 6,000m 2:12.5

mon warm down

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09/14/09 15:45.0 4,000m 1:58.1

mon warm up

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09/12/09 39:57.4 10,000m 1:59.8

sat 6 am after dinner party last night no energy 26 spm df 120

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09/11/09 37:57.4 10,000m 1:53.8

fri 1700 @ 28 spm DF 120

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09/11/09 24:00.0 6,000m 2:00.0

fri 88.0 3x2k (7:09, 7:09, 7:06) av 1:47.0 @ 28 spm DF 120

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09/11/09 10:00.0 2,000m 2:30.0

fri recovery metres

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09/11/09 16:26.0 4,000m 2:03.2

fri warm up

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09/10/09 18:00.0 4,200m 2:08.5

thus recovery metres

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09/10/09 16:00.0 4,000m 2:00.0

thus 87.0 4x1k 6R av 1:41.6 (1:42.4, 1:41.5, 1:41.3, 1:41.2) @ 28.25 spm DF 120

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09/10/09 16:24.0 4,000m 2:03.0

thus warm up

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09/09/09 18:38.3 5,000m 1:51.8

wed lunchtime workout @ 27.2 spm very easy

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09/09/09 36:00.0 4,445m 4:02.9

wed 3k warm down (15 mins) + 1445 recovery metres

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