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Log

Date Workout Score Ave Comments Action
01/11/11 1:05:14.5 14,007m 2:19.7

65 min row steady after yesterdays pyramid session no problems.

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01/10/11 30:00.0 6,056m 2:28.6

30min cool down after pyramid session no problems.

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01/10/11 39:03.1 7,622m 2:33.7

250/500/750/1K/750/500/250 PYRAMID SESSION. av h/r 151, av 500`s 1.52.8 enjoyed them , no problems.

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01/10/11 10:00.0 2,401m 2:04.9

good warm up before pyramid session no problems.

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01/09/11 1:38:32.4 21,097m 2:20.1

easy half marathon no stress , no problems.

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01/08/11 45:00.0 9,508m 2:21.9

45 cool down after 30 min time trial no problems.

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01/08/11 30:00.0 7,291m 2:03.4

new P B for 30 mins 7,291 2.03.4 av h/r 148 well happy with that thanks to Shirley for keeping the correct S P M .

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01/07/11 46:00.8 9,003m 2:33.3

9K easy after 2 6K`s , slow row no problems.

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01/07/11 1:02:51.5 13,246m 2:22.3

2x6K 1st one slowish 2nd one at 2.05 pace no problems.

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01/06/11 24:13.9 5,000m 2:25.3

A 5K to finish the morning with 19K towards challenge . no problems.

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01/06/11 34:04.2 7,178m 2:22.3

7K long and stress free row no problems.

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01/06/11 30:00.0 6,692m 2:14.4

30min row steady 2.14 500`s no problems.

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01/05/11 30:00.0 6,197m 2:25.2

6K cool down after intervals.

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01/05/11 29:47.0 6,089m 2:26.7

5x750mtrs av h/r 153, av 500`s 1.58.2 no probs .

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01/05/11 27:40.0 6,005m 2:18.2

6K warm up before long sprint intervals.

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01/03/11 31:50.3 6,015m 2:38.7

cool down after sprint intervals.

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01/03/11 43:15.3 8,236m 2:37.5

8x500 3.30rest av h/r 150, av 500`s 1.54.4 , happy with them no problems,

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01/03/11 30:00.0 6,624m 2:15.8

warm up before sprint intervals.

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01/02/11 14:55.6 3,008m 2:28.8

3K cool down after interval session.

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01/02/11 35:32.8 6,765m 2:37.6

4x1K 5min rest 1st,3.57.2,2nd 3.56.9, 3rd.3.50.8, 4th 3.47.9 av h/r 159 av.500`s 1.56.6.

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01/02/11 30:00.0 6,745m 2:13.4

good 30min warm up before long interval session.

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01/01/11 1:05:29.3 14,004m 2:20.2

steady 14K today after the hols no problems.

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12/31/10 19:36.4 4,005m 2:26.8

4K cool down after sprints.

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12/31/10 19:07.1 3,397m 2:48.8

8x200mtrs 100secs rest. av h/r 147, av 500`s 1.48.4, no problems .

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12/31/10 16:45.1 3,177m 2:38.1

10x100mtrs 80sec rest av.h/r 137. av50`s 1.42.5 no probs.

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