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Log

Date Workout Score Ave Comments Action
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
02/13/23 1:00.0 243m 2:03.4

Warmdown

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02/13/23 0:37.8 195m 1:36.9

500M HD

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02/13/23 8:32.5 2,006m 2:07.7

2:04.5/8.0/2/9.4+6m/2.4" 5kHD

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02/06/23 0:35.9 200m 1:29.7

2x100+1'R 17.9/18.0

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02/06/23 1:00.0 324m 1:32.5 View workout
02/05/23 12:04.0 2,900m 2:04.8

est

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02/02/23 21:20.0 5,000m 2:08.0

2:03.9/4.0//8.9/12.4/0.7/1.0/2.4/0.5/02.3 (29)

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02/01/23 21:23.1 5,000m 2:08.3

1:58.0/2:03.7/6.7/10.7/3.6/4.7/2.1/1.3/08.2/4.0 = 10:32.7/50.3 4:01.7/8:19.1 1st 1/2km [HG7.0/140f2] (31/0///19/8/9///30) mfp***

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01/31/23 21:10.0 5,000m 2:07.0

2:02.9/7.4/6.7/7.1/5/8.5/7.8/8.5//5.1 = 10:31.6/8.4 1st 2k = 8:24.1 [HG7.0f2] (30/29/30//1/0/1/29//30) mfp***

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01/30/23 21:28.2 5,000m 2:08.8

2:02.1/4.0/7.4/12.6/3.6/2.3/1.7/2.0/08.8/3.6 = 10:39.7/48.4 (30///29//////30) [HG7.0f2] 84.8kg mfp**

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01/11/23 1:00:00.0 13,358m 2:14.7

479/68/2/49/8//6/8//52/47/2/5/8/1/2/5/3/1/36/4/5/2/29/35/42/49/33/7/54 = 6773/6585 (2:12.9/16.7) [HG7.0f2] (27.5) mfp**** 84.8kg

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01/09/23 21:51.2 5,000m 2:11.1

2:02.1/6.4/11.5/3.3/7//3/2/4.4/09.6 = 10:47.0/11:04.2 [HG129/6.5f2] mfp****

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12/08/22 20:57.0 5,000m 2:05.7

1:57.8/6/2:08.7/5/7.3/9//8.1//5.2 = 10:19.9/37.2 =3:55.4/1st km 8:12.6/1st 2km [HG7.5/151f2] mfp***

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12/07/22 5000m 20:38.0 2:03.8

1:57.9/2:03.9/5/4/7.8/1/4.4/6.3/4.7/1:59.0 = 10:16.6/21.5 [HG7.5/151f2] (29/8/9//8////7/9) mfp***

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