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Michael McGuirk

Log

Date Workout Score Ave Comments Action
11/12/03 18:23.6 4,500m 2:02.6

wu/cd for 500M test

 View workout
11/11/03 38:46.9 10,000m 1:56.3

10k SS 1:57 (1:56.3) R23.2 9.6SPI 169 91%

 View workout
11/10/03 40:00.0 10,110m 1:58.6

L4 (10110M 1:58.7 R19.4 10.8SPI) 167 90%

 View workout
11/07/03 19:56.5 5,000m 1:59.6

5k Lactic Flush 159 85%

 View workout
11/06/03 6:51.5 2,000m 1:42.8

2k PB! 183 98% 6.1'

 View workout
11/06/03 25:12.5 6,000m 2:06.0

wu/cd for 2k test

 View workout
11/05/03 19:00.8 5,000m 1:54.0

5k 1:54.9/23.9 9.9SPI 170 91%

 View workout
11/04/03 23:43.4 6,566m 1:48.3

Testing ErgMonitor - various 10+ SPI 176 93%

 View workout
11/03/03 10:00.0 2,545m 1:57.8

L4 (2545M 1:57.9 R19.5 11.0SPI) 162 87%

 View workout
11/03/03 12:43.9 3,225m 1:58.4

Testing ErgMonitor - various L4 153 82%

 View workout
10/31/03 7:56.9 2,000m 1:59.2

2k wu, 2x250@1:41.9 R30 11.0SPI 162 87%

 View workout
10/30/03 18:56.8 5,000m 1:53.6

5k 1:53.7/25.0 incl 2x500 1:43.1 R30.5 175 94% 1.5'

 View workout
10/29/03 20:00.0 5,084m 1:58.0

L4 (5084M 1:58.0 R19.5 10.9SPI) 164 88%

 View workout
10/28/03 1:02:54.0 15,500m 2:01.7

4x2000x1500k 1:50 (1:49.6 R28 9.6 SPI) 182 98% 15.5'

 View workout
10/27/03 30:00.0 7,572m 1:58.8

L4 (7572M 1:58.9 R19.3 10.8SPI) 166 89%

 View workout
10/24/03 7:54.3 2,000m 1:58.5

2k wu, starts, high rate

 View workout
10/23/03 19:00.4 5,000m 1:54.0

5k 1:54/26 incl 3x500 1:45.4 R31 173 93%

 View workout
10/22/03 20:00.0 5,087m 1:57.9

L4 (5087M 1:58.0 R19.6 10.9SPI) 163 88%

 View workout
10/21/03 19:05.5 5,000m 1:54.5

5k 1:55/25 (1:54.6 R25) 166 89%

 View workout
10/20/03 20:00.0 5,057m 1:58.6

Ex + L4 (5057M 1:58.7 R19.3 10.8SPI) 163 88%

 View workout
10/17/03 1:00:00.0 15,363m 1:57.1

60' PB! 183 98% 35'e

 View workout
10/16/03 30:00.0 7,561m 1:59.0

MC L4 (7561M 1:59.0 R19 SPI) 163 88%

 View workout
10/15/03 20:00.0 5,103m 1:57.5

Ex + L4 (5103M 1:57.6 R20 10.8SPI) 171 92% 0.1'

 View workout
10/14/03 39:59.8 10,000m 1:59.9

8x500x500 1:41 (1:40.1 103.9% 10.7SPI) 183 98% 2.7'

 View workout
10/13/03 19:09.1 5,000m 1:54.9

3x(10PU, 20SU, 10SJ, 10HPU, 20JR)+5k

 View workout