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Michael McGuirk

Log

Date Workout Score Ave Comments Action
08/12/06 4000m

Race F8+ Gold!

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08/12/06 4000m

Race G4+ Gold!

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08/11/06 4000m

Race G4- Gold!

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08/09/06 14000m

MN Green Lake Seattle WA practice in G4-, G4x and F8

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08/07/06 30:00.0 6,931m 2:09.8

30' w 4x1'x2' 1:38 (1:37.7 33.3 11.3 9.2 133) 178 95% 2.5' 150

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08/05/06 11500m

Potomac R. PBC 2x 170 89% 0.1' 137

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08/03/06 30:00.0 6,931m 2:09.8

30' 5' on 2:02 5' off 2:20 (2:09.9 17.8 9.0 13.0 535) 170 89% 1.3' 148

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08/02/06 8:00.0 1,861m 2:08.9

wu

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08/02/06 30:00.0 6,096m 2:27.6

30' w 6x2'x3' 1:44 (1:43.7 30.3 10.4 9.5) 186 101% 10.4' 160

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08/01/06 30:00.0 6,931m 2:09.8

30' 2:10 (2:09.9 16.2 9.8 14.2 487) 157 80% 144

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07/31/06 6:00.0 1,307m 2:17.7

wu/cd

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07/31/06 40:00.0 9,890m 2:01.3

L4 784 2:01.3 19.2 10.2 12.9 766 182 98% 17.0' 166

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07/29/06 14300m

Potomac 4x 8x various 28-32 178 95% 9.7' 145

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07/27/06 4:00.0 753m 2:39.3

wu/cd

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07/27/06 40:00.0 9,877m 2:01.4

L4 784 2:01.5 19.3 10.1 12.8 770 181 97% 16.9' 166

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07/26/06 21:09.9 5,000m 2:06.9

5k 2:07 (2:07.0 18.0 9.5 13.2 380) 158 81% 143

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07/25/06 45:44.3 10,000m 2:17.2

10k w 6x500x500 1:42 (1:41.8 32.3 10.3 9.1) 185 100% 9.2' 154

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07/24/06 10:00.0 2,167m 2:18.4

wu/cd

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07/24/06 40:00.0 9,903m 2:01.1

L4 784 2:01.2 19.2 10.2 12.9 768 177 94% 12.2' 165

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07/22/06 16300m

Potomac 8+ 7x3' 2x2' 28-34 184 99% 19.5' 154

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07/21/06 30:00.0 7,000m 2:08.5

30' 2:09 (2:08.6 17.6 9.4 13.3 527) 164 85% 141

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07/20/06 36:00.0 8,323m 2:09.7

36' 2:10 (2:09.8) w 1x3' (1:45.4 29.3 10.2 9.7) 177 94% 1.9' 152

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07/19/06 30:00.0 7,262m 2:03.9

30' 2:04 (2:03.9 19.0 9.7 12.7 570) 169 89% 158

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07/18/06 30:00.0 6,982m 2:08.9

30' 2:09 (2:08.9 18.2 9.0 12.8 545) 162 84% 145

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07/17/06 1:00:00.0 14,131m 2:07.3

60' 2:07.5 (2:07.4 17.7 9.6 13.3 1059) 177 94% 19.9' 159

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