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Log

Date Workout Score Ave Comments Action
01/06/13 1:00:00.8 11,268m 2:39.7

BOB LIPPA MEMORIAL W/BILL HUDOME. 65%/18-20-HIGHER TO STAY AHEAD

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01/05/13 1:00:00.8 3,800m 7:53.7

WARMUP/4X 750M @ 3+ 2K RACE PACE: 1:56 OR LESS SPLIT.

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01/04/13 1:00:00.8 10,332m 2:54.2

3X15'ON 1'OFF @ 65%

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01/01/13 1:00:00.8 10,100m 2:58.2

10100 5X10'ON 1'REST @ 65%

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12/30/12 1:00:00.8 10,163m 2:57.1

5 X 10' ON 1' OFF SR 22; HR 120

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12/29/12 1:00:00.8 11,120m 2:41.9

2 X 20' 65% SR 18-22

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12/20/12 1:00:00.8 6,530m 4:35.7

2X 20'@ 75%; 2' REST IN BETWEEN

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12/18/12 1:00:00.8 5,234m 5:43.9

2 PCS 10' @ +25 2K GOAL/1' REST

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12/16/12 1:00:00.8 11,268m 2:39.7

1X STEADY STATE 26 @ 60%

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12/14/12 1:00:00.8 9,600m 3:07.5

1X 2X 2500 M/BURSTS 20 ON @ 30; 30 OFF

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12/13/12 1:00:00.8 8,048m 3:43.7

2X W/NASH INTERVALS

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12/10/12 1:00:00.8 8,048m 3:43.7

STEADY STATE 2X W/NASH 60 DEGREES NO LAUNCHES!

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12/09/12 1:00:00.8 9,600m 3:07.5

STEADY STATE 24 UP RIVER; 26-30 DOWNRIVER

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12/08/12 1:00:00.8 11,268m 2:39.7

WORKOUT WITH 8; 4 X 1000M @ 26-28; 500M @ 38

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12/04/12 1:00:00.8 4,800m 6:15.0

1X INTERVALS @ 30SPM CONCENTRATE ON LENGTH AND FINISH

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12/02/12 1:00:00.8 9,600m 3:07.5

1X; STEADY STATE 22-24/SR 30 LAST 1000M

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12/01/12 1:00:00.8 9,600m 3:07.5

WORKOUT W/COACH 4-; 3X 2000M 85%

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11/27/12 1:00:00.8 4,000m 7:30.1

4000M SORE ALL OVER; 10FAN/24 SPM

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11/26/12 1:00:00.8 4,800m 6:15.0

20-22 MODERATE PRESSURE

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11/20/12 1:00:00.8 4,800m 6:15.0

INTERVALS: LOOKING FOR SWING @ GREATER THAN 30 SPM

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11/18/12 1:00:00.8 11,268m 2:39.7

STEADY STATE 20-26 UP; 28 DOWN 90% 1M COOLDOWN

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11/17/12 1:00:00.8 11,268m 2:39.7

20-22 UP; 24-26 DOWN MODERATE PRESSURE

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11/15/12 1:00:00.8 4,800m 6:15.0

STEADY STATE 20-24 LIGHT PRESSURE

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11/13/12 1:00:00.8 4,800m 6:15.0

STEADY STATE 20-24

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11/11/12 1:00:00.8 9,600m 3:07.5

MODERATE PRESSURE 20-30

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