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Log

Date Workout Score Ave Comments Action
05/19/23 21097m 1:31:23.0 2:09.9

+21=7518NP 26/69->14/69 62%->80% [HG167/8.5f5] (28/7//6) mfp**** 21:24.2/18.2/38.9/2:15.9+4:44.9/1097m 4:17.0/6.1/3/5.6/9.2/8.7/4.8…

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05/18/23 8:27.4 2,000m 2:06.8

Warmdown/JPH 2:09.5/8.5/3/0.6

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05/18/23 1:00 326m 1:32.0

318->326m 16/45-> 12/45 64%->73% [HG9.0f5] (36) mfp**** {Need Df->max; +strength; +speed}

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05/17/23 13:38.9 3,117m 2:11.3

JPH

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05/16/23 1:00:00 14,178m 2:06.9

+34NP 7168/011 = 4786/05/688 {2:05.4/7.5/8.0}[HG9.0/172f5] (28/7///) mfp**** 473/8/8/80//76/8/80/78/80/3/1/0/78/4/69/7/6/5/0/5/8/71/67/…

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05/15/23 3:00.0 677m 2:12.9

Warmdown

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05/15/23 1:34.5 500m 1:34.5

5x100+40"R [HG10.5max193]

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05/15/23 1000m 3:48.3 1:54.1

+20NP 20.5/6/1.4/2.1/8/4.4/8/5.2/4.4/2.1 [HG9.0/174f5**new**] (35//28/30/2/27/9/31/0/3) mfp*** DF174Ex 84.8kg

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05/14/23 8:15.4 2,000m 2:03.8

6k HD 2:03.5/2.9/3.5/5.6

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05/13/23 15:00.0 3,416m 2:11.7

Gentle 15min b4 rugby

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05/12/23 22:03.6 5,265m 2:05.6

+10NP(2k) 30'HD /4' 1012/973/36/4/3+476/2:03.6 = 3:57.2/k :: 8:03.9/2k [HGmaxF2] (27////6) mfp***

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05/11/23 2:30.0 786m 1:35.4

5x30"w1'Rs 160/55//6/61 (42/34/42/38//) [HGmaxF0]

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05/11/23 500m 1:41.8 1:41.8

18.9/19.4/9/21.5/2.1 [HGmaxF0] (38/7/3/4/0) mfp*** Fly and die. NP7423 (v23@7413incHM1/5/23)

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05/11/23 8:00.0 1,725m 2:19.1

W/up + W/dn
W/up 1059/5min :: 500m :8 mins: 5x30"w1'Rs :3mins: W/dn 666/3min [HGmaxF2]x2

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05/10/23 21:33.1 5,005m 2:09.1

/4': 983/42/13/0/03+355/1:33.1 [HGmaxF2] (28/7//6///) mfp** {training9/5@1900}

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05/09/23 33:25.4 8,007m 2:05.2

***NPSB6k***/8': 1935/25/17/01+332/1:25.4 (2:04.0/6/5.1/6.2+8.6) :: 5k/20:45.5 :: 6k/24:56.4 :: 7202/30'

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05/08/23 10000m 41:48.4 2:05.4

2:03.8/6.5/3.8/6.3/7.5/3.9/7.0/6.7/4.1/3.8/4.8/6/7.0/6.0/8.5/3.8/7.1/5/6.1/1:59.6 = 10:27.9/5.5/30.9/24.1 = 20:53.4/5.0 :: 25:02.8/6k ::…

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05/07/23 29:59.2 7,075m 2:07.1

60'HD 8'splits 1906/1874/98+1398/5:59.2 2:05.9/8.0/6.4/8.4 mfp***

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05/06/23 5000m 20:39.8 2:03.9

2:01.8/2.6/4/3.6/7.4/6.1/5.8/7/6.3/1:58.1 = 10:17.8/22.0 = 8:10.4/2k [HG10.5maxF2] (30/29///7/////9) mfp***

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05/05/23 2:00.0 353m 2:49.9

Warmdown. 671m/3' actual. 318m deducted to allow separate entry for 318SB to be ranked.

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05/05/23 5:00.0 1,438m 1:44.3

5*1'+2'R {318*}/285/6/72/6 [HGmaxF1] (44/31/28/9/33) i.e. not nearly fit enough. Yet.
*1st min shown below and deducted fro…

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05/05/23 1:00.0 318m 1:34.3

First of 5×1'+2"R

BF5C-A6FC-D7F9-2178

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05/05/23 2:00.0 417m 2:23.8

warm up

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05/04/23 30:00 7,212m 2:04.7

495/81/79/80/77//8/80/77/80/74/3/2/5/516 = 3607// = 2412/392/410 = 20:49.1/5k :: 25:03.9/6k [HG10.5maxF2] (29/7///6/7//6/7/6/7/6/7/8 mfp*…

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05/03/23 6000m 25:32.6 2:07.7

1:58.1/9/2:08.3/8/11.8/2.1/1.5/0.5/1.6/0.7/5/1:59.8 = 12:38.0/54.6 :: 3:57.0/1k :: 8:14.1/45.9/32.6 [HG10.5f2] (30//28//7////6/7/6/8) mfp…

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