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Log

Date Workout Score Ave Comments Action
02/19/17 2:46.7 1,000m 1:23.3

10x100+1'R 15.7/16.4/5/1/17.0*/16.8/17.6*/1/16.6/9 [10/196f0] Wmax834/737/00/43/666/90/37/589/721/629 Wmean724/635/23/71/570/91/14/…

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02/19/17 2:00.0 600m 1:40.0

(27) [8.5f1]

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02/19/17 9:49.8 2,569m 1:54.7

1:53.1/4.3/3.8/4.4/7.8+16.6/69m = 7:35.6/2k (25) [7.5f2] 6kHD mfp*** 77.2kg SINO43/700 s1950

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02/18/17 7:42.8 2,017m 1:54.7

1:56.2/7.3/6.9/48.2+4.2/17m ((25/6//7) [7.5f2] SINO42/699 mfp*** s0750 77.8kg

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02/17/17 7:34.9 2,003m 1:53.5

1:51.4/4.0/5.7/3.0+1.0/3m (24/5///) [7.5/f2] SINO41/697+ mfp*** s2359 78.2kg

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02/16/17 1:00:00 15,465m 1:56.3

518/4/5/4/2/4//7///8///22/16/20/14/2/6//3/4/3/6/3/1/2/1/4/2/33 = 7747/20 (25//6//) [7.5f2] SINO40/696+ mfp**** s1300 77.2kg

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02/15/17 9:04.7 2,326m 1:57.0

1Hr HD actually 16/2 AM, then stupendous 60' PM

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02/15/17 7:31.2 2,000m 1:52.8

1:53.8/4.4/3.4/49.6 (24/5//6) s0745

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02/14/17 19:47.6 5,000m 1:58.7

1:50.1/3.7/6.3/7.8/9.1/2:02.7/3.3/1.7/2.4/0.4 (25////6/5/////) 198str [7.5f2] SINO38/695 mfp*** s2315

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02/13/17 7:30.4 2,000m 1:52.6

1:48.4/56.1/4.8/1.0 (25//6//) [7.5f2] SINO37/693+ 77.9kg mfp*** s0900

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02/12/17 19:09.3 5,000m 1:54.9

1:51.0/6/2.9/6.8/5.7/1/5/9/6.9/1.9 = 9:28.0/41.3 7:32.3/2k (26x9/7) [7.5f2] SINO36/692+ 77.5kg mfp*** s0810

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02/11/17 7:29.9 2,000m 1:52.4

1:47.8/55.5/3.0/5 (26/5/7/6) [7.5f2] 192str SINO35/691+ 77.5kg mfp** s0100

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02/10/17 1:03.9 213m 2:30.0

warmdown

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02/10/17 7:29.9 2,000m 1:52.4

1:57.1/6.1/49.7/6.9 = 3:53.2/36.6 (24/5/7/8) 194str [7.5f2] SINO34/690+ s0645 mfp*** 77.7kg

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02/09/17 7:37.0 2,000m 1:54.2

1:58.6/7.2/4.2/47.0 (25///7) 194str [7.5f2] SINO33/689+ s0640 mfp*** 78.6kg

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02/08/17 7:24.1 2,009m 1:50.5

1:50.2/1.4/0.8/49.3+2.5'/9m = 3:41.6/0.1 = 7:21.6/2k (26//7/8) [7.5f2] SINO32/688+ s2130 78.1kg 2.2mi Snr XC @ 1500 mfp***+4xcoffee<…

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02/07/17 7:39.6 2,000m 1:54.9

1:57.7/5/4.7/49.7 (24/5/6/7) [7.5f2] SINO31/688 s2100 77.7kg

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02/06/17 0:48.1 300m 1:20.1

3x100 2'R 16.1//15.9 (52/45/53) 787/97/73Wmax

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02/06/17 7:27.7 2,000m 1:51.9

1:45.8/55.7/6.3/49.9 = 3:41.5/6.2 (24///6) [7.5f2] s2100 m,fp*** SINO30/686+ 77.7kg

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02/05/17 21097m 1:24:43.3 2:00.4

4:00.0/3:59.5/4:03.6/4.3/3.3/1.6/5/2.0/3:59.2/8.8/9.3/6.2/8.7/7.3/4.4/4:04.9/0.0/6.9/0.1/4.6/2+22.8/97m = 10k/10k 40:13.8/02.4 59:59.7/15…

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02/04/17 7:29.2 2,000m 1:52.3

1:56.9/4.7/0.8/46.7 (25//7/9) [7.5f2] s0900 mfp*** SINO28/685 77.7kg

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02/03/17 17:01.0 4,363m 1:57.0

4009/162/192 3:54.9/7.8/4:07.6/3:53.1::30.3::34.8 HMHD::1'HD::1'HD [7.5f2/9f1/9f1] SINO27/684 mfp*** 77.7kg

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02/02/17 7:40.8 2,000m 1:55.2

1:59.5/7.3/4.8/49.2 = 3:56.8/44.0 (24/5//7) [7.5f2] s0640 SINO26/682+ mfp**** 78.1kg

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02/01/17 0:16.0 100m 1:20.0

380?/791 Wfirst/max [maxf1]

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02/01/17 0:16.0 100m 1:20.0

233/799 Wfirst/max [maxf1]

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