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Log

Date Workout Score Ave Comments Action
05/02/23 5000m 20:50.7 2:05.0

1:57.3/2:05.7/5/6.3/8/7.5/7/6/3/1:59.0 = 10:21.6/9.1 = 4:03.0/1k :: 8:14.8/2k 83.3kg = 183.7lb mfp***

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05/01/23 21097m 1:33:37.4 2:13.1

4:19.0/24.6/2.2/0.9/2.1/2/19.9/25.8/6.9/7.2/8.8/9.3/31.2/6/5/27.5/5.4/8.6/9.1/31.0/27.5+26.2"/97m

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04/30/23 100m 0:16.8 1:24.0

189/10.5f1

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04/30/23 0:17.2 100m 1:26.0

171

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04/30/23 2:42.6 718m 1:53.2

500m HD/warmdown

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04/30/23 22:10.0 5,189m 2:08.1

83.6kg

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04/28/23 10:52.9 2,544m 2:08.3 View workout
04/27/23 1:21.0 400m 1:41.2

19.7/20.0/5/1.2 1K HD

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04/25/23 50:53.6 12,035m 2:06.8

8:12.4/24.2/2.8/8.6/9.5/46.7+9.4"/35m = 20:48.1/5k :: 24:59.5/6k :: 30"/7181= :: 41:57.6/10k=284/1009/71% mfp**** 6.25pm [HG8.1…

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04/25/23 0:26.0 101m 2:08.7

warmup

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04/22/23 50:05.4 11,661m 2:08.8

HMHD 8:20.2/33.9/0.7/4.4/44.9+7:21.2/1661 (28/7//6//) [HG155/8.1f2] mfp""

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04/17/23 1:00:00 14,161m 2:07.1

485/7/79/5/3//4/5/4//2/4/3//2/1/ 0 / 68 /67//5/6/8/4/5/4/6//2/96 = 7133/025 {Rnd Dn 3} = 4769/07/682 20:58.7/5k :: 25:12.3/6k :: 42:15.2…

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04/15/23 21:09.0 5,004m 2:06.7

60'HD 963/49/36/43/52+264/69.0"

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04/12/23 6000m 25:33.2 2:07.7

2:03.6/7/4.4/7.3/8.8/3/7.9/8.1/19.1*/08.0/13.1/00.8
*had to pause

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04/11/23 21:29.6 5,000m 2:08.9

1:52.4/2:04.5/8.1/3/17.2/2.6/5.4//2.6/03.1 = 10:30.7/59.1 1k=3:56.9 [HG7.6/147f2] (32/29/8/9/7/8/7///8)
84.8kg=187lb=13st5lb mfp***

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04/09/23 5000m 20:54.0 2:05.4

1:56.0/2:02.5/7.1/8.2/6/4/1/7.8/6.5/0.8 = 10:22.4/31.6 [HG7.6f2] (29//8/////7//8) [8:13.8/2k] mfp****

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04/04/23 10000m 42:54.7 2:08.7

2:00.3/3.7/2/4.3/12.5/09.3/11.1/09.5/7.5/6.8/11.6/09.5/8.4/7.5/9.0/10.9/25.1*/09.3/2/6.1 = 21:08.2/46.6 = 8:11.5/2k::25:21.1/6k [HG7.6f2]…

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04/03/23 30:00 7,066m 2:07.3

493/87/8/63/9/51/9/64/9/70/69/4/8/9/84 {2:01.7-2:13.0} = 3542/25 [HG7.6f2] {2k=8:17.7;5k=21:18.1} mfp****

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04/01/23 34:56.8 8,092m 2:09.5

60'HD 6':2:03.6/11.0/0.9/8/9/5

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03/31/23 21:27.8 5,000m 2:08.7

2:02.8/4.4/6.1/17.7/2.7/3/1.2/0.4/08.4/1.9 = 10:43.7/4.2 (29///7/8/////30) [HG7.6/145f2] mfp***

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03/27/23 30:00.0 6,868m 2:11.0

474/0/69/70/38/40/42/7/9/52/5/65/54/65/80 = 2321/2230/2319 [sym] = 3427/43 [-ve split] (29///31/29/////8/9/8///9) [HG6.5f2] mfp*** 84.6kg…

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03/13/23 8:40.1 2,004m 2:09.7

2:03.0/9/16.5/5.2 (30//28//) [HG6.5/126f2] 5kHD shoulder

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03/09/23 5:00.0 1,193m 2:05.7

229/40/39/42/3 2;11.0/05.0/5/3.9/4 (30/1/0/1//) [MC2/4.0f2/108] 85.1kg mfp*** 1st gentle row after sh disloc

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02/15/23 21:05.4 5,000m 2:06.5

1:57.3/8.4/2:09.9/13.7/1.3/8.0/7/6//01.6ee = 10:29.6/35.8

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02/13/23 0:40.0 211m 1:34.7 View workout