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Albin Moser

Log

Date Workout Score Ave Comments Action
12/26/09 52:28.1 10,000m 2:37.4

Mish-Mosh@21 variable pace 3:30-1:55.

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12/24/09 47:09.1 10,000m 2:21.4

4 X 4K @ 23-24 2:08 with 500m off after each

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12/22/09 30:37.7 5,000m 3:03.7

Mish-mosh

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12/20/09 45:37.7 10,000m 2:16.8

SS @ 22 spm nonstop

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12/19/09 47:52.4 10,000m 2:23.6

2K Warmup; $ X 1K with 250m off; scrambled up warmdown

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12/18/09 45:29.6 10,000m 2:16.4

Steady State throughout 2:16.4 pace/average 22 spm

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12/17/09 47:29.9 10,000m 2:22.4

5K SS @ 23spm/2:22 pace; 2 X 1K on/250m off; 750m/250 off; 1250 @2:08/25 spm.

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12/16/09 47:39.1 10,000m 2:22.9

3K SS @ 2:20/18spm; 5 X 250m @ 3:30/1K @ 2:08/24; 250m off; 500m @ 1:59-2:01/26spm

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12/14/09 41:00.1 8,000m 2:33.7

Same info at 12/13

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12/13/09 43:00.1 8,000m 2:41.2

C2 lost record; I have separate listing on computer

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12/12/09 43:18.4 8,000m 2:42.4

SS 4K at 2:20/18 spm; sporadic hard pieces thereafter. Trip to West Coast has taken its toll.

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12/01/09 37:43.0 8,000m 2:21.4

4K SS at 20-22/2:20-2:18; then 3X 1K on @24/2:05 with 250m off at 3:30

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11/30/09 40:50.9 8,000m 2:33.1

1K warmup; 500m on/250m off; broke down a bit at the end; but finished with strong 500m for the final.

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11/29/09 45:00.9 8,000m 2:48.8

250m on/off

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11/28/09 45:01.9 8,000m 2:48.8

250m on/off

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11/26/09 45:52.7 8,000m 2:52.0

250m on/off

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11/25/09 41:40.9 8,000m 2:36.3

Warmup at 20spm/2:30 and then spurts of 500-800m at 2:05/24spm followed by 250-300m paddle

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11/16/09 45:26.6 8,000m 2:50.4

Not much steady state; a lot of intevals of 1' @ 1:55

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11/14/09 42:31.0 8,000m 2:39.4

First time back on since May. I have to start being consistent.

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04/05/09 31:00.0 6,000m 2:35.0 View workout
02/27/09 5000m

Warmup and then 8 X 20'/10' and warmdown

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02/24/09 5000m

Mish mosh row with Lauren Opalenski

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02/19/09 0:00.9 5,000m

Mish mosh of stuff.

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02/09/09 40:00.9 8,000m 2:30.0

SS @20-22; then sprints 250m on/off until I pulled muscle. Used Model B.

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02/06/09 57:00.0 12,000m 2:22.5

4X10min. 22-30 with BVA

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