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Michael McGuirk

Log

Date Distance Time Pace Comments Action
09/30/07 10,300m

Potomac R. SHOP Georgetown RC D 8+ 2nd

 View workout
09/29/07 6,918m 30:00.0 2:10.0

30' w 5x5'x1' 2:05 (2:04.7 19.2 9.5 12.6 480) 155 77% 140

 View workout
09/28/07 10,082m 45:00.0 2:13.9

45' w 5x1.5'x3' 1:50 (1:49.5 25.2 10.6 10.9 189) 169 87% 140

 View workout
09/27/07 13,154m 1:00:00.0 2:16.8

60' w 3x10'x5' 1:58 (1:57.2 22.5 9.7 11.4 675) 180 95% 13.7' 151

 View workout
09/26/07 13,151m 1:00:00.0 2:16.8

60' easy 154 76% 132

 View workout
09/25/07 13,279m 1:00:00.0 2:15.5

60' w 2x10'x10' 1:52 (1:51.9 26.8 9.3 10.0 536) 182 96% 18.5' 152

 View workout
09/24/07 13,160m 1:00:00.0 2:16.7

60' w 30' 2:07 (2:07.0 18.2 9.4 13.0 545) 154 76% 130

 View workout
09/22/07 15,400m

Occoquan 4x SS 20-22 177 93% 11.6' 153

 View workout
09/21/07 13,146m 1:00:00.0 2:16.9 View workout
09/20/07 13,343m 1:00:00.0 2:14.9

60' w 3x15'x5' 2:08 (2:07.9 18.0 9.3 13.0 810) 151 74% 135

 View workout
09/19/07 13,824m 1:00:00.0 2:10.2

60' w 3x15'x5' 1:59 (1:58.4 21.9 9.6 11.6 985) 179 94% 19.2' 158

 View workout
09/18/07 13,481m 1:00:00.0 2:13.5

60' w 2x15'x5' 2:07 (2:06.0 18.5 9.5 12.9 555) 154 76% 139

 View workout
09/17/07 13,164m 1:00:00.0 2:16.7

60' w 3x10'x5' 1:57 (1:56.3 22.8 9.8 11.3 685) 178 94% 10.3' 147

 View workout
09/15/07 8,800m

Potomac R. 8+ 2x10' 2x5' 28-30 183 97% 19.6' 141

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09/14/07 12,963m 1:00:00.0 2:18.8

60' easy 153 76% 137

 View workout
09/13/07 12,354m 1:00:00.0 2:25.7

60' w 5x5'x5' 1:58 (1:57.1 20.6 10.6 12.4 515) 173 90% 3.9' 142

 View workout
09/09/07 4,500m

Mx F 8+ Gold!

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09/08/07 4,500m

H 8+ Gold!

 View workout
09/08/07 4,500m

F 8+ Gold!

 View workout
09/08/07 4,500m

G 4- Gold!

 View workout