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Log

Date Workout Score Ave Comments Action
04/18/16 10:00.0 2,963m 1:41.2

10x1'R1' 317/05/293/1//3/2/4/3/4 (33/0/29/8///////) [MQ178/8.0f0] MFP****

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04/17/16 3:12:13.6 42,195m 2:16.6

32:53.3/5.5/33:53.5/34:17.0/41:35.5+2195/16:38.8 = c1:27:25/44:28.6 (25/6/7/5//30) [MQ7.0/154f2] s1000 MFP****

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04/17/16 2:00.0 309m 3:14.1

False start...

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04/14/16 1:28:50.8 21,550m 2:03.6

16:13.5/17.9/25.4/1.6/40.+1550/6:51.6 (25/6////5) [MQ7.0/151f2] MFP****

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04/13/16 30:00.0 7,605m 1:58.3

770/66/4/1/4/58/42/0/50/91 = 3825/3781 (25/////6///7/8/) [MQ8.0/174f2] MFP****

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04/12/16 30:00.0 7,592m 1:58.5

760/2/0/59/62/1/5/53/38/72 = 3803/3789 (26/5/6//5//6//5/7) [MQ8.0/177f2]

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04/11/16 1:46:41.2 25,127m 2:07.3

16:28.1/18.9/20.3/17:27.9/11.9/16:59.2+1127/5:54.8 (26///4/5///) [MQ7.0/153] MFP 10/4***** s1030 FMHD

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04/10/16 1:55.0 700m 1:22.1

16.4///6/3//6 (48/4/8/7/8/4/0) [MQ9.0/185f0]

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04/10/16 9:45.0 2,410m 2:01.3

549/31/11/483/338in105" (27//6//) [MQ8.0/177f2]
2/4 hilly Arisaig c3.5m/32:18
5/4 hilly Nunnington 4.5m/37:54
6/4 same 3…

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03/30/16 23:20.1 6,253m 1:51.9

1253/1000//2000 4:44.3/3:32.5/6.4/43.7/7:40.2
(26/8//6//)

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03/29/16 30:00.0 7,717m 1:56.6

268/9/7/6/54/6//9//61/59/6/8/9/8/47/51/0/1/03/2/6/0/1/2/4/5/61/81 (25/6//7) [MQ8.0/177f2] MFP****&carb timing better

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03/28/16 30:00.0 7,607m 1:58.3

274/63/59/8/4/42/6//8/54/0/48/51/4/6/47/53/5/7/8/45/50/1/4/46/8/51/63/46/81 (26/5///6) [MQ8.0/177f2]

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03/26/16 1:05:00.8 15,484m 2:05.9

16:09.1/0/27.2/15.6. 4K///3.484k (24/5///) [MQ7.5f3]. FMHD

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03/24/16 5000m 18:48.9 1:52.8

1:47.9/9.4/53.2/5.2/0/4.7/9/5.5/4.5/48.6 = 3:47.3/7:25.7 :: 9:20.7/28.2 (27//6/7/6////7) [MQ8.0/177f2] s0615 MFP*** 23/3 1hr sleep! on…

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03/21/16 19:00.2 5,000m 1:54.0

1:51.5/4.3/3.6/2.8/4.3/5.8/6.8/1/5.8/49.2 (26//5/6/5/////6) [MQ8.0/177f2] s0645

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03/18/16 5000m 18:53.8 1:53.3

1:50/1.0/6.5/5.0/3.9//5.1/6/4.9/48.2 = 9:26.4/27.7 (???) (27/6//7//6/7/6/7//) [MQ7.5/168f2] s0715 only water am after MFP**** 17/3

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03/16/16 19:12.0 5,000m 1:55.2

3:47.5/51.7/4.7/2.9/45.1 (26////7) [MQ7.5/163f2] 7days HiCarb, 5days groin

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03/11/16 1:01:59.2 15,001m 2:03.9

4K - 16:14.2/19.3/52.6 +12:33.1/3001 (25///6) [MQ7.5/163f2] FMHD

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03/10/16 1:15:08.0 18,163m 2:04.0

34:37.1/35:21.4/5:09.5::8500//1163 24:30/6k (25//4) [MQ7.0/156f3] FMHD kinda.

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03/09/16 30:00.0 7,716m 1:56.6

772//769/3/8/9/78/66//92=3844/71 (26////) [FS1/8.0/163f2] good show 22hrs post-donation.

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03/08/16 30:03.7 7,393m 2:01.9

2050/1972/38/1433-6:03.7 (26///) [MQ163/7.5f2] 2hours after slow blood donation [HD on 1hour]

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03/04/16 30:00.0 7,747m 1:56.1

262/3/1//0/57/60/57//5///8/6/5/6/8/6/57//8/6/7/8/5/4/61/77 = 2598/59/90 (26//7) [MQ7.5/163f2]

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03/02/16 19:28.0 5,000m 1:56.8

1:49.7/52.3//5.4/7.5//8.3/2:03.0/1.8/0.8/1:51.8 (27/////) [FS2/152/maxF2] s1630 after 60mins ref.

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02/29/16 30:00.0 7,763m 1:55.9

267//5/1/0/2/56/7/61//57/63/58//60/54/3/4/6/5///6/3/5/4//7/9/81 = 3913/852 = 2617/568/78 (26/7//) [VF1/7.5/163f2]

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02/28/16 21097m 1:23:51.4 1:59.2

3:48.6/51.8/2.4/1/3.5/4/4.0/6/5.6/6.6/4:01.3/4/2.1/4.3/5/6/3.4/5.6/8.2/5.6/3:56.8+20.8/97m (26//////7) [MQ7.5/165f2] s2020

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