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Log

Date Workout Score Ave Comments Action
09/28/13 4:00.0 1,121m 1:47.0

297/0/61/73 (30/28/7/8) 340/16/230/64W [HG151/6.9F3]

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09/28/13 2:06.5 500m 2:06.5

Warmup

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09/27/13 10:00.0 2,937m 1:42.1

10x1'+1'r 315/2/286/90/7/86/5/8/9/95 (31/1/28/30/0/28/9/8/8/8) 405W/394/03/16/40/03/0/10/3/33 [HG151/6.9F3]

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09/27/13 4:00.0 1,083m 1:50.8

316/260/254/253 (33/28/8/8)

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09/27/13 2:07.2 500m 2:07.2

Warm-up

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09/25/13 3:02.0 1,000m 1:31.0

6x200+2'40r 36.6/8.4/7.8(39/1/5) [CH2 147/maxF3] 36.6 (36)[CH2 147/maxF3]
35.6 (37)[CH2 147/maxF3]

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09/25/13 0:35.3 200m 1:28.2

(35) [CH2 147/maxF3]

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09/25/13 4:00.0 1,137m 1:45.5

301/290/74/2 (31/28)[CH2 139/8 F3]

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09/22/13 19:51.6 5,000m 1:59.1

1:55.3/8.3/2/8/6-7/2:05.0/1.1/0.0/1:57.7 = 9:49.2/10:02.6 (27/4/6) [EM2/7.7/147F3]

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09/22/13 2:08.5 500m 2:08.5

Warm-up

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09/21/13 2:08.0 500m 2:08.0

Warm-up

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09/21/13 19:31.5 5,000m 1:57.1

1:58.2/1/2/0/7.9-9/8/6.8/0/2.6 = 9:50.4/41.1 (27/6/7) [EM2/148/7.7F3]

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09/17/13 2:12.9 500m 2:12.9

Warm-up

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09/17/13 19:18.6 5,000m 1:55.8

5x1k,2'30r 3:31.3/51.2/8.8/2/9.1 [CH2max/142F2]

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09/15/13 23:39.0 6,000m 1:58.2

1:56.5/9.8/4/7/4/7-2/8.5/9/5/7.7/2.7 (28/5/7) [HG151/7F2]

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09/13/13 0:35.6 200m 1:29.0

(37) 553W max

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09/13/13 2:54.6 1,000m 1:27.3

100x10,2'40r 17.9/7/18.0/17.5/4-4/3/1/2/1 (34//3/4/5-8//9/8/9) W=597//5/80/91-601/14/25/3/32 [CH2/148] [F2 1k->#3 F4..]

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09/13/13 12:18.5 3,208m 1:55.1

1020/3:44.9-10P-820/3:12.9-10P-620/2:27.8-10P-418/1:37.9-10P-220/0:50.0-10P-110/0:25.0-10P: 1000/10pushups... 14:49.6

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09/10/13 19:49.4 5,000m 1:58.9

2:01.0/1/1:59.1/8.8/9.0 - 2:00.0/1:59.7/8.9/4/3.4 = 9:59.0/50.4 (25/6) [EM2/150/7.5F4] 181 to 208W in 3 days!

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09/09/13 20:21.8 5,000m 2:02.1

2:02.7/3/8/9.5/1.8 - 3.5/2.9/1.4/0/1:53.9 = 10:19.1/02.7 (25/7) [EM2F4/7.5/150]

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09/08/13 20:32.1 5,000m 2:03.2

4:06.5/9.3/8.6/5/3:59.2 (27/5/6)

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09/07/13 20:44.8 5,000m 2:04.4

1:59.6/2:08.6/4.7/7.1/6-0.4/6.5/6/3.0/0.7 = 10:27.6/17.2 (27/2/6) [EM2/180maxF2]

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09/03/13 1:00:00.0 14,681m 2:02.6

503/5/4//1/5/2/3/498/501/0/497/5/7/5/7/5/471/85/0/2/76/9/81/79/3/7//6/5/3/87 (29/7) [CH1/maxF2]

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08/30/13 39:52.0 10,000m 1:59.6

3:56.7/3.3/4.3/5.7/8.0/6/9.4/4:07.1/9.5/3:59.4=19:38.0/20:14.0 (28/7) [144/max/CH2F2]

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08/28/13 23:31.5 6,000m 1:57.6

1:53.1/7.4//8.0/7.5/6.6/8.6/3/0/2:02.1/1.1/1:53.4 (29/6/7) [FS2/157/7.5F2]
7km run 35:15 27/8/13

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