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Log

Date Workout Score Ave Comments Action
01/11/17 6:44.9 1,786m 1:53.3

1:48.4/54.7/5.9/+1:05.9/286 (25////) [7.5/164f2] 5kHD - cramp! MFP***

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01/10/17 1:00:52.2 15,013m 2:01.6

15:58.1/16:07.7/27.1/12:19.4/3013 (25/6///) [7.5f2] 78.0kg FMHD - cramp, as ever

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01/09/17 7:32.3 2,000m 1:53.0

1:55.0/2.8//1.8 (26/7//8) [7.5f2] MFP*** s0645 76.9kg

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01/08/17 19:16.2 5,000m 1:55.6

3:52.5/4.5/3.4/0.9/44.9 (23/4/5///) [7.5f2] MFP*** 76.9kg

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01/02/17 3:24.4 1,006m 1:41.5

506m/2' 5x100+43"R 15.9/16.6/8/7.5/6 = 1:24.4 (64/47/57/48/55) [9.0f0] s 1130 mfp*** 77.0kg

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12/31/16 1:46:12.3 25,028m 2:07.3

16:19.1/24.8/3.9/7.7/35.2/19:21.9**+4:39.7/1028m (25////6///) [7.0/151f2] s1300 mfp**** 78.4kg -> 76.4kg FMHD (cramp) HMc1:26:50 **2m…

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12/29/16 1:23:16.0 19,862m 2:05.7

(26) [7.7f2] MFP*** FMHD (cramp) 77.3kg

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12/28/16 3:56.2 943m 2:05.2

Start of HM interrupted. 76.5kg

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12/27/16 0:48.3 300m 1:20.5

4x100 {inc PB first} 1'R [15.7]/16.0/4/15.9 ([53]/60/59/64) [9.0f0]

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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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