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Log

Date Workout Score Ave Comments Action
12/27/16 100m 0:15.7 1:18.5

***PR*** (53) [9.0f0] 837Wmax mfp*** 1225m w/up @c1:56

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12/27/16 4:42.7 1,225m 1:55.3

5kHD mfp*** 77.7kg

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12/26/16 21097m 1:26:26.9 2:02.9

3:55.8/4:03.5/2/1.9/2.9/1.2/5.2/6/8.7/2.9/7.6/8.3/10.6/3/9/14.7/09.7/12.2/04.4/5.8/0.3+21.1/97m (25/6/7/6) [7.5f2] mfp*** 77.5kg

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12/22/16 27:38.4 6,746m 2:02.9

[7.5f2] (25) 77.2kg minor strep infection recovery @95%

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12/16/16 0:49.1 300m 1:21.8

3x100 30"R 15.9 ***PBT*** /6.8/4 (49/50/1) [9.0f0]

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12/16/16 5:47.4 1,528m 1:53.6

(25)

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12/11/16 51:24.0 12,553m 2:02.8

starting distance work. HMHD

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12/11/16 1:08.4 356m 1:36.0

1000m HD late at night after BRIC16. No go.

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12/10/16 1:28.6 500m 1:28.6

BRIC16 43.7/4.9 (41/36) 6th/9 DF181 'bagged up' MFP***

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12/08/16 0:51.6 300m 1:26.0

16.8/17.8/0 3x100+1'R

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12/08/16 500m 1:28.0 1:28.0

****PR**** 16.8/17.2/4/9/18.6 (39/8//3/2) [FS3/182/8.0f0] s0815 79.6kg mfp*** small b/fast 0615, banana 0745 5sq choc 0815. Rounded up.

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12/06/16 1:26.6 500m 1:26.6

5x100m+1'R 16.8/17.8/7/3/0

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12/06/16 2:00.0 666m 1:30.0

Relay practice 4x30'

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12/06/16 500m 1:29.2 1:29.2

****PR**** 17.6/4/6/9/18.7 (34////29) [FS3/199/8.0f1] s0740 stretch but no warm-up MFP**** DF too high: 180/5 better

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12/05/16 19:19.4 5,000m 1:55.9

3:48.2/53.7/4.3/3.3/0.0 (24//5///) 470strokes [174/8.0f2] MFP**** s0615

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12/01/16 7:51.6 2,130m 1:50.7

Paddle easy to help muscle tear in abdomen.

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11/29/16 1:42.8 600m 1:25.6

4x150+1'R 24.9/8/6.4/7 (41/51/34//) [FS3/8.2/184f1] s0800 mfp*** 77.8kg max1:17

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11/26/16 7:06.6 2,065m 1:43.2

1008/411/324/322 3:39.2/1:27.4/1:00// 3'Rx3 (25/4/32/5) [8.5f2] last 1':[9.5/187f1] s1315 MFP*** 77.1kg

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11/24/16 1:32.0 500m 1:32.0

17.5/8/18.9/8// (34//29/32/29) [FS3/195/8.5f0] s0745 mfp**** 76.5kg good start, but muscle niggle.

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11/24/16 2:00.0 520m 1:55.3

Warmup

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11/22/16 100m 0:15.9 1:19.5

***PBT*** (60) [FS3/196/9.0f0] mfp*** s0815 76.5kg

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11/22/16 1000m 3:21.4 1:40.7

***PR*** 19.0/4/3/9/20.3/9/1.1//0.5/0 = 1:37.9/43.6 (32/28/31/27/30/29//6/9/30) = (29) [FS3/180?/8.0f1] mfp*** s0745 76.5kg

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11/22/16 2:00.0 520m 1:55.3

Warmup 76.5kg

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11/17/16 3:35.2 1,000m 1:47.6

44.6/3.6/4/1/0.6 (27/8/9/8/30) [FS3/7.0/158f1] MFP**** Good negative splits all the way sorting strain.

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11/17/16 0:40.2 155m 2:09.6

500m HD - slight abdominal muscle strain

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