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Log

Date Workout Score Ave Comments Action
10/11/12 37:02.9 8,428m 2:11.8

Pyramid 250,500,750,1000,750,500,250.@ 1:38 Target 1:37,1:36.7,1:36.9,1:38.9,1:39.5,1:37.5,1:35.2 Max Hr 155

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10/11/12 11:12.0 2,513m 2:13.7

Warm up snowing fairly heavy 1" on the ground ready for a snow and row.

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10/10/12 4:36.5 1,014m 2:16.3

Cool down

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10/10/12 40:53.8 10,004m 2:02.6

The other 4 @ 1:44.2,1:44.5,1:44.7,1:44.5 Max Hr 162 last set all 30s/m Fairly taxing on the whole body.

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10/10/12 12:11.9 2,514m 2:25.5

5 x 1.5k 1k rest 7min to long of a rest reset to 5min. 1:43.9 for a warm up target 1:46.1 30s/m

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10/10/12 9:07.5 2,015m 2:15.8

Warm up outside Wawa -3c ice on the deck great for this workout!

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10/08/12 1:00:45.9 15,316m 1:59.0

2 x 6k Target 1:53.3 28s/m R8' 1:52.0, 1:51.7 28s/m

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10/08/12 9:05.5 2,018m 2:15.1

warm up

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10/07/12 4:40.3 1,016m 2:17.9 View workout
10/07/12 53:20.0 13,089m 2:02.2

4 x 10' r 3'20" Target 1:58 18 s/m 1:56.3,1:55.9,1:55.4,1:55.3 18s/m

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10/07/12 9:09.3 2,023m 2:15.7 View workout
10/06/12 9:25.3 2,048m 2:18.0 View workout
10/06/12 45:06.2 12,000m 1:52.7

12k Target 1:53.3 Av 1:52.7 27s/m Now on the regular plan date.

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10/06/12 10:06.1 2,218m 2:16.6 View workout
10/05/12 9:13.1 2,013m 2:17.3 View workout
10/05/12 54:00.0 12,158m 2:13.2

2 x 20 18s/m target 1:58.0 1st 1:56.3 2nd 1:54.6 at the coaches nothing but good times.

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10/05/12 8:53.7 2,017m 2:12.3 View workout
10/04/12 9:13.9 2,013m 2:17.5

CD

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10/04/12 56:10.1 14,031m 2:00.0

4 x 2k 1.5k r target 1:46.1 1st 1:45.4 2nd 1:45.6 3rd 1:45.7 4th 1:45.6. Hard workout.

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10/04/12 9:15.1 2,015m 2:17.7

WU

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10/03/12 9:04.7 2,016m 2:15.0

CD

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10/03/12 1:01:04.9 15,124m 2:01.1

4 x 3k 28 s/m (4'r) target 1:53.3 1st 1:52.9 2nd 1:52.7 3rd 1:52.7 4th 1:52.4 Av HR 145. Outside in Wawa nice sunrise.

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10/03/12 9:12.0 2,017m 2:16.8

WU

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10/01/12 4:44.9 1,031m 2:18.1 View workout
10/01/12 54:00.0 12,022m 2:14.7

2 x 20' @ 1:54.0 r7 20 s/m 1st 1:53.7 2nd 1:53.2. Getting leaner and stronger dosn't that suck.

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