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Michael McGuirk

Log

Date Distance Time Pace Comments Action
08/12/03 10,000m 39:58.9 1:59.9

4x1000x1000 1:43 (1:42.5 101.5% 9.7 SPI) 183 98% 8.5'

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08/08/03 5,000m 19:59.6 1:59.9

5k easy 2:00.0 R22 SPI 9.6

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08/07/03 10,000m 39:08.9 1:57.4

10k SS 1:58 (1:57.4) 22SPM 9.7SPI 177 95% 12'

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08/05/03 10,000m 39:38.8 1:58.9

8x500x500 1:41 (1:40.5 103.5% 10.5SPI) 183 98% 4.1'

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08/01/03 10,049m 40:00.0 1:59.4

MC L4 (10049M 2:59.4 87.1%) 172 92% 4.6'

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07/31/03 14,000m 56:56.8 2:02.0

5x1500x1k 1:51 (1:50.4 94.2% 9.6 SPI) 183 98% 13'

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07/29/03 9,000m 36:06.6 2:00.3

5x750x750 1:43.5 (1:43.2 100.8% 10.2SPI) 184 99% 6.8'

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07/27/03 15,000m 1:00:48.8 2:01.6

3x5k 2:01.6 85.5% 173 93% 6.8'

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07/22/03 9,935m 40:00.0 2:00.7

MC L4 (9935M 2:00.8 86.1%) 170 91% 0.2'

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07/21/03 10,118m 40:00.0 1:58.6

MC L4 (10118M 1:58.6 87.7%) 173 93% 5.8'

 View workout
07/18/03 5,000m 20:28.8 2:02.8

5k easy 2:02.9 R20 SPI 9.3 151 81%

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07/17/03 10,211m 40:00.0 1:57.5

MC L4 (10211M 1:57.5 88.5%) 175 94% 12.2'

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07/15/03 14,000m 57:47.1 2:03.8

TAN Plan 2x1.5k 2x1k 2x .5k (1:44.2) 183 98% 9.6'

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07/10/03 10,000m 39:30.2 1:58.5

10k SS 1:59 (1:58.5) 25SPM 8.4SPI 163 88%

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07/09/03 5,000m 20:03.0 2:00.3

BRC/PM 5k L4 pressure 2:00.3 R18

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07/08/03 14,000m 57:26.3 2:03.0

5x1500x1k 1:52 (1:51.3 93.4% 9.4 SPI) 182 98%

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07/06/03 5,000m 21:31.1 2:09.1

5k easy 2:09.1 146 78%

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07/05/03 8,955m 40:00.0 2:14.0

7x2'On 2'Off 20SPM (1:51.1 12.7SPI ) 10' wu 2'cd 176 95% 2.4'

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07/03/03 1,000m 3:17.4 1:38.7

1k PB! 179 96% 2.3'

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

4k wu 2k cd for 1k Test

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