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Log

Date Workout Score Ave Comments Action
05/25/23 100m 0:16.9 1:24.5

[HGmax193F0] (53) Higher (f0) better for sprints. Rounded up mfp**** 83.8kg

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05/25/23 0:17.8 100m 1:29.0

[HGmaxF5] (47)

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05/25/23 6:30.4 1,500m 2:10.1

SPR warmup [HG7.0/142f5] 2:10.6/09.6/10.3 (28/9/8)

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05/24/23 6000m 24:51.8 2:04.3

+5NP 5k 835->7 6k 838->41 11->9/32 66->72% [HG9.0/172f5] mfp**** (28)
2:00.2/3.5/2.2/3.8/4.6/3.7/5.4//4.2/7/9.1/5.2

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05/23/23 12:38.0 3,000m 2:06.3

fartlek 500<2'&<2'20"x3 10' after 500m 1:59.5/2:16.9/1:56.9/2:17.4/1:55.5/2:11.8 {last 100m<2'} (29…

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05/23/23 500m 1:38.6 1:38.6

+27NP 18.7/9.1/5/20.1/1.2 806->833(7572#4??) 11->8/52 79-85% [max191f5] (39/8/7/0*/4*) *longer strokes 300-450m Classic F&D mf…

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05/22/23 21097m 1:30:28.9 2:08.6

+9NP 881->890 19->13/73 74->82% 21:00.5/9.2/23.0/22:07.3+4:48.5/1097m
[HG8.5f5] (30/28/7/8)
4:13.2/3/1.9/1/0/4.3/2.7/3.2…

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05/21/23 2:30.0 500m 2:30.0

Warmdown

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05/21/23 2000m 7:57.5 1:59.3

+11NP [HG9.0/172f5] mfp*** 84.8kg 10' after 2kHD - placeholder 22.7//3.5/9//4.1/5.8/5/4.9//5/4/3/1/2//3.5/2.5/0// (29/6/8///7/8/6/9/…

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05/21/23 3:46.3 1,000m 1:53.1

+7NP 812->817 2kHD 42.8/4.7/6.8/7.3/4.7 {1:47.0/51.7/7.0/8.2/1.7} [HG9.0/172f5] (32/29/8/9/31) mfp*** 84.8kg

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05/20/23 35:53.3 8,447m 2:07.4

HMHD 2:06.4/1/8.1/4+447m@2:11.0

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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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