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Howard Waller

Log

Date Distance Time Pace Comments Action
08/09/13 9,018m 45:36.0 2:31.6

inc. C2CTC 8x500m (2min) r20/30/20... 14:37.7 (1:49.7)

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07/29/13 4,009m 15:56.2 1:59.2

Too hot

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07/27/13 1,026m 4:02.0 1:57.9

Weights w/u

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07/15/13 1,014m 4:01.0 1:58.8

weights w/u

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07/01/13 1,031m 4:30.0 2:10.9

Weights w/u inc. C2CTC 2min@20 = 527m

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06/28/13 12,050m 51:08.0 2:07.3

3x4km (2min) r22 1:57.6

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06/23/13 1,016m 4:01.0 1:58.6

Weights w/u

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06/18/13 12,099m 51:09.0 2:06.8

3x4km (2min) r22 av. 1:57.7

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06/12/13 1,024m 4:02.0 1:58.1

Weights w/u

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06/08/13 10,917m 51:53.0 2:22.5

Inc C2CTC 1000.. 900 ... 100 (1min) = 20:25.9 (1:51.4) r23/28

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05/31/13 1,034m 4:04.0 1:57.9

Weights w/u

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05/30/13 4,553m 21:29.0 2:21.5

Inc. 500m/1:37.4 r35

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05/24/13 10,023m 49:32.0 2:28.2

Inc. 8x500m (2min) av 1:44.6 r29/30

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05/22/13 12,042m 51:16.0 2:07.7

3x4km (2min) r22 1:58.1

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05/17/13 10,011m 39:31.2 1:58.4

r22

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05/14/13 10,533m 46:38.0 2:12.8

Inc. 500m/1:39.2 r34 and 5555m/21:10.6 (1:54.3) r24

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05/11/13 1,050m 4:05.0 1:56.6

Weights w/u

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05/08/13 8,013m 33:40.0 2:06.0

2x4km (2min) r22 1:58.6

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05/05/13 12,041m 51:03.0 2:07.1

3x4km (2min) r22. Average 1:57.3

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04/29/13 8,017m 31:16.9 1:57.0

r22

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