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Michael McGuirk

Log

Date Workout Score Ave Comments Action
04/21/03 40:00.0 10,137m 1:58.3

MC L4 (10137M 1:58.4) 168 90%

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04/19/03 6:18.6 1,500m 2:06.2

c/d after on-water at BRC

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04/18/03 4:00.0 916m 2:11.0

w/u, c/d for HM

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04/18/03 1:23:05.5 21,097m 1:58.1

HM PB! 177 95% 30'

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04/17/03 40:21.4 10,000m 2:01.0

10k Just Row 2k intervals o/a SPI 10.05 165 89%

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04/15/03 40:10.0 10,000m 2:00.5

8x500x500 1:43 (1:42.5 101.5%) 2.0 wu 178 96% 2.8'

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04/13/03 40:01.7 10,000m 2:00.0

10k Just Row 1st 5k 2:02 2nd 5k 1:58 167 90%

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04/11/03 1:00:00.0 15,269m 1:57.8

60 min PB (Ugly!) 173 93% 12.3'

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04/11/03 6:00.0 1,444m 2:04.6

w/u for 60-minute PB attempt

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04/10/03 50:00.0 12,169m 2:03.2

MC L4 (12169M 2:03.3) 160 86%

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04/09/03 1:11:10.4 18,000m 1:58.6

18k 1:59 (1:58.6 87.7%) 174 94% 18.9'

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04/08/03 34:45.7 8,500m 2:02.6

2x2000x1500 1:50 (1:49.5 95.0%) 177 95% 4.7'

 View workout
04/07/03 50:00.0 12,480m 2:00.1

MC L4 (12480M 2:00.2) 169 91%

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04/06/03 50:00.0 12,254m 2:02.4

5x10' 1-wu 4-L4 sore back OK 166 89%

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04/04/03 58:03.0 14,000m 2:04.3

5x1500x1k 1:54 (1:53.7 91.5%) 1.5k wu 171 92% 0.8'

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04/03/03 50:00.0 12,182m 2:03.1

MC L4 (12182M 2:03.1) 167 90%

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04/02/03 48:31.0 12,000m 2:01.2

10k 1:56 Bust! 2k wu 180 97% 20.6'

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03/31/03 4:20.2 1,000m 2:10.1

1k w/u (glutes sore)

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03/31/03 40:00.0 10,097m 1:58.8

MC L4 (10097M 1:58.8) 171 92% 1.1'

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03/30/03 1:11:57.6 18,000m 1:59.9

18k 2:00 (1:59.9 86.7%) 169 91%

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03/29/03 6:57.6 2,000m 1:44.4

OIRC

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03/29/03 23:03.1 5,020m 2:17.7

w/u, c/d for OIRC

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03/28/03 21:24.3 5,000m 2:08.4

2k L4 2x250x750 1k easy 170 91% 0.1

 View workout
03/27/03 43:01.7 10,000m 2:09.0

1x500x500 1:44 (1:44.1) 4k L4 5k wu/cd 169 91%

 View workout
03/26/03 40:53.7 10,000m 2:02.6

8x500x500 1:44 (1:43.5 100.5%) 2.0 wu/cd 181 97% 4.9'

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