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Log

Date Workout Score Ave Comments Action
01/10/19 30:00.0 7,543m 1:59.3

1297/82/35/44/34/51 (26/7////8) [DWDe7.5/147f2]

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01/09/19 3:00.0 912m 1:38.6

3*1'+2'R 308/1/3

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01/08/19 23:25.3 5,770m 2:01.7

7.5 JPH

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12/17/18 40:27.5 10,000m 2:01.3

4:01.3/4.6/5.1/8.3/6.2/2.1/3.1/3/0.1/3:53.4 = 20:25.5/02.0 (26////7/6/7////) [DWD5/147/7.5f2]

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12/17/18 30:00 7,628m 1:57.9

1257/69/70/2/65/96 = 3796/833 (25/6/////) [HG7.5f2]

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12/15/18 23:56.5 6,000m 1:59.7

3:51.1/63.4/4.6/1/59.4/4.0 = 11:59.1/7.5 (26/////7) [HG7.5f2]

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12/14/18 30:00 7,581m 1:58.7

1262/4/43/6/67/1301 = 3769/814 (25/7///6/7) [HG7.5f2] mfp****

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12/13/18 30:38.7 7,560m 2:01.6

2:02.1/4.8/1:59.9/8.9 = 7410/30' 10kHD

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12/11/18 1:00:00.0 15,008m 1:59.9

2998/3009/2/2996/3003 = 7512/496 = 19:56/5k;23:58/6k 39:59/10k (26/7////) [HG7.5f2] MFP*** 80.7kg

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12/11/18 4:05.0 1,000m 2:02.5

Warmup

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12/07/18 6000m 23:43.4 1:58.6

1:55.5/7.8/5/8.2/62.2/0.0/2.4/57.1/63.5/56.7/61.1/51.3 = 7:49.0/8:01.7/7:52.6 = 11:51.2/2.1 (24/5/6//7/8/7/8/7/8/7/9) [DWD1/153/8.0f2]

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12/06/18 5000m 19:34.2 1:57.4

1:57.2/6/9/8.1/6/3/1/3/7.9/2.1 = 9:49.4/44.7 [HG7.5/158f2] (26/7/6////7/6//8) mfp****

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12/04/18 30:00.0 7,558m 1:59.0

pace: 1:58.7/7.9/8.9/3/2/2:00.0/1.8/0.6 = 19:43.7/5k 23:47.3/6k (25/7//////) [DWD5/7.5/151f2] 10k HD

 View workout
12/03/18 8:42.4 2,500m 1:44.4

5*500+3'R 1:34.7/40.3/53.5/49.0/44.9 [DWD8.5/162f1] (35/30/26/8//)

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11/30/18 19:59.0 5,000m 1:59.9

3:55.6/7.4/60.2/70.5/55.4 (26////7)

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11/29/18 5:00.0 1,504m 1:39.7

5*1'+1'R 331/07/287/91/88 [HG8.5f1]

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11/28/18 11:55.0 3,005m 1:58.9

[HG7.5f2]

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11/27/18 1:36.5 500m 1:36.5

19.1/8.8/9.2/7/6

 View workout
11/27/18 5:00.0 1,551m 1:36.7

5x1'+2'R 331/04/3/6/7 (40/30/3/3/4) [DWD1/8.5/171f1] mfp***

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11/27/18 2:30.0 570m 2:11.5

Warmup

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11/25/18 20:02.6 5,000m 2:00.2

3:53.4/65.5/6.8/4/50.6

View workout
11/24/18 20:02.7 5,000m 2:00.2

3:48.3/66.6/7.0/2.4/59.1 (26/5/6//7) [DWF4/7.8/174f2]

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11/23/18 40:22.6 10,000m 2:01.1

4:11.0/9.7/0.0/2/4.9/3:57.4/5/4:10.6/3:59.7/1.7 = 20:25.8/19:56.8 (25/6//7/6/7////8) [DWD5/7.5f2]

 View workout
11/22/18 22:36.3 5,663m 1:59.7

10k HD 5k=19:53:2

 View workout
11/21/18 30:00.0 7,431m 2:01.1

1200/34/15/44/58/80 = 3649/782[DWD5/8.0/156f2] (24/6/7/6//7) mfp**** . Good -ve split, recovering from physio & 5th session in 4 days…

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