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Michael McGuirk

Log

Date Workout Score Ave Comments Action
07/03/03 3:17.4 1,000m 1:38.7

1k PB! 179 96% 2.3'

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07/03/03 25:22.1 6,000m 2:06.8

4k wu 2k cd for 1k Test

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07/02/03 40:00.0 10,025m 1:59.7

MC L4 (10025M 1:59.7 86.9%) 166 89%

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07/01/03 40:32.4 10,000m 2:01.6

4x1000x1000 1:43 (1:43.0 101.0% 10.0 SPI) 180 97% 5.8'

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06/30/03 39:28.7 10,000m 1:58.4

10k SS 1:59 (1:58.4) 21SPM 10.0SPI 171 92% 4.1'

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06/29/03 21:05.1 5,000m 2:06.5

5k easy 145 78%

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06/27/03 40:00.0 10,201m 1:57.6

MC L4 (10201M 1:57.6 88.4%) 180 97% 13.6'

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06/24/03 13:24.1 3,000m 2:14.0

2k wu 1k cd for test

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06/24/03 18:21.9 5,000m 1:50.1

5k PB! 182 98% 12.4'

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06/22/03 40:00.0 10,041m 1:59.5

MC L4 (10041M 1:59.5 87.0%) 167 90%

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06/19/03 40:19.9 10,000m 2:00.9

8x500x500 1:42 (1:41.9 102.1%) 2.0 wu 181 97% 4.6'

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06/17/03 19:25.2 5,000m 1:56.5

10x500 1:56.5 incl 250@1:35.5/32 171 92% 0.3'

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06/16/03 39:38.8 10,000m 1:58.9

B/PM 10k SS 1:58.9 87.4% 21SPM 9.9SPI

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06/15/03 57:34.5 14,000m 2:03.3

5x1500x1k 1:53 (1:52.1 92.8%) 1.5k wu 183 98% 10.8'

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06/14/03 20:52.0 5,000m 2:05.2

5k easy steady 2:05.2 147 79%

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06/12/03 40:00.0 10,206m 1:57.5

MC L4 (10206M 1:57.6 88.4%) 176 95% 16.2'

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06/09/03 41:08.5 10,000m 2:03.4

4x1000x1000 1:44 (1:43.3 100.7%) 2k wu 181 97% 7.4' 9.75 SPI

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06/06/03 20:07.7 5,000m 2:00.7

5k incl 2.5k L4 1x1kx1k @1:42.8 178 96% 2.6'

 View workout
06/05/03 40:00.0 10,120m 1:58.5

MC L4 (10120M 1:58.6 87.7%) 171 92% 2'

 View workout
06/04/03 20:56.9 5,000m 2:05.6

5k incl 2x250x750 @1:34.1 172 92% 0.3'

 View workout
06/03/03 39:49.6 10,000m 1:59.4

10k incl 5k 1:57.0 L4 (4500M 2:01.1 85.9%) 164 88%

 View workout
05/29/03 16:44.7 4,000m 2:05.5

4k incl 2x250x750 (1:37.8 106.3%) 169 91%

 View workout
05/27/03 25:49.8 6,000m 2:09.1

6k incl 3x250x750 (1:40.5 103.5%) 166 89%

 View workout
05/26/03 32:15.2 8,000m 2:00.9

8k incl 4x250x250 (1:41.6 102.4%) 173 93% 0.8'

 View workout
05/23/03 28:07.6 6,955m 2:01.3

20' 1 on 1 off (1:41.8) 35SPM 2k wu 179 96% 1.9'

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