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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
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Log

Date Workout Score Ave Comments Action
09/09/09 36:00.0 4,445m 4:02.9

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

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

tues 87.8 12x500 1R av 1:41.5 @ 30 spm active recovery 100+ per interval hard work not extreme DF 120

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09/09/09 16:56.0 4,000m 2:07.0

wed warm up

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09/08/09 37:36.0 10,000m 1:52.8

tues 11.10 am @ 27 spm DF 120

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09/08/09 46:56.0 12,000m 1:57.3

tues @ 19.0 spm DF 120

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09/08/09 16:26.0 4,000m 2:03.2

tues warm up

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09/07/09 26:08.0 6,000m 2:10.6

monday warm down @ 25 spm

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09/07/09 12:00.0 3,000m 2:00.0

mon 87.8 8x500 1R av 1:39.5 @ 28.0 spm (1:40.3, 1:39.7, 1:39.5, 1:39.3, 1:39.6, 1:39.3) reasonably comfortable

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09/07/09 16:02.0 4,000m 2:00.2

mon warm up

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09/05/09 37:42.0 10,000m 1:53.1

sat 6.30 @ 27 spm DF 120 very relaxed kept shoulders loose

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09/04/09 38:16.0 10,000m 1:54.8

fri 1700 @ 27 spm DF 120

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09/04/09 24:00.0 6,000m 2:00.0

fri 88.0 2x3k 6R av 1:47.4 (1:47.6, 1:47.3) @ 27.5 SPM DF 120 reasonably comfortable

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09/04/09 16:02.0 4,000m 2:00.2

fri warm up

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09/04/09 9:00.0 2,200m 2:02.7

fri recovery metres

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09/03/09 20:00.0 4,200m 2:22.8

thus recovery metres

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09/03/09 16:00.0 4,000m 2:00.0

thus 87.8 4x1k 6R av 1:41.5 (1:41.5, 1:41.6, 1:41.5, 1:41.4) even pace comfortable except last one @ 28.5 spm DF 120

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09/03/09 15:42.0 4,000m 1:57.7

thus warm up - faster than intended

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09/02/09 24:00.0 4,500m 2:40.0

wed recovery metres

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09/02/09 24:00.0 6,000m 2:00.0

wed 87.7 3x2k 8R av 1:52 (1:48.9, 1:51.9,1:58) @ 26.3 spm DF 120 1st 500 @ 1:42

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09/02/09 16:10.0 4,000m 2:01.2

wed warm up

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09/01/09 38:17.3 10,000m 1:54.8

tues 11 am @ 24.2 spm DF 120

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09/01/09 47:15.0 12,000m 1:58.1

tues 87.3 @ 19.2 spm DF 120

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09/01/09 16:31.0 4,000m 2:03.8

tues warm up sprints and 24 spm

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08/31/09 25:00.0 6,000m 2:05.0

mon wu 7:59 early, 7:58 later, wd 9:01 after pb

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08/31/09 30:00.0 8,244m 1:49.1

mon 87.3 @ 27.4 spm (1:49.0, 1:49.3, 1:49.7, 1:50.2, 1:48.5) PB

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