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Log

Date Workout Score Ave Comments Action
02/25/16 10000m 38:27.3 1:55.3

3:48.7/51.2/8/7/0.3/1.6/2.2/1.8/2.445.6 =19:13.7/6 (26/7//6/7/6////7) [MQ7.5/165f2] 7787/30'

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02/21/16 1:00:00 15,370m 1:57.1

780/76/0/68/70/65/72/68/9//7/9/6/3/1//0/59/64/94 = 3864/3843/3826/3838 = 7707/7664 10009/39' = 38:57.9/10k (26/7///////6/8) [MQ7.5/1…

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02/16/16 2:12:14.0 31,011m 2:07.9 <1>8k@2:01.8/3.1/9.4 +7.011@2:18.6 HDFM energy drink at 22k, 28k… View workout
02/10/16 19:17.9 5,000m 1:55.7

1:52.7/6.3/7.0/1/2/8.0/6.3/8//49.8 = 9:40.2/37.7 (25///6//) [FS2/148/9.5f2] after XC 32/120 3.4k/15'10"

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02/09/16 1:37.2 500m 1:37.2

17.2//6/20.6/4.6 (35//4/29/4) [MQ9.5/190f0] s2050 potential. DF good. SR getting there.

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02/09/16 4:00 1,152m 1:44.1

293/89/8/2 =582/70 (28/7/8/9) [MQ8.5/176f1] s2010

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02/08/16 7:28.8 2,000m 1:52.2

20.2/7/9///21.0/2/2.6/4.2/0/3.4/0/2.8/3.4//3.3////1 (27/6//7) [MQ8.5/176f1]

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02/08/16 2:00.0 495m 2:01.2

Warmup

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02/07/16 10000m 39:23.1 1:58.1

1:53.3/4.8/7.2//3/8.4/7.7/2:02.4/0.5/2//1.3/6/1:59.6/2:0.8/1:58.7/1/7.2/1/49.9 (25/6/7) [MQ7.5/163f2] s1830

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02/05/16 30:00 7,785m 1:55.6

264/1/0/2/1///58/9/60/1/59/60/58/5/7/8/9/8///7/8/6/7//5/7/60/82 = 3900/887 (25/6///) [MQ7.5/163f2] s2230 OLV day!

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02/04/16 6000m 22:44.5 1:53.7

1:52.2/3.6/4.6/4/9/1/3.7/5/4.0/7/5.7/49.2= 7:34.8/36.2/33.6= 11:23.8/20.8 18:59.7/5k (25/6//) 585str [MQ7.5/163f2]

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02/03/16 5000m 19:08.9 1:54.8

1:52.8/5/6.0/4/5/5.9/7.5/6.3/5.1/49.9=9:34.2/7 (26//7//) [FS140/8.0f2]

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02/01/16 1:30.8 500m 1:30.8

18.0/7.6/7/8.2/9.3 (33/4//3/1) [MQ9.0/186f0]

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02/01/16 2:00.0 472m 2:07.1

Warmup

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01/30/16 5000m 19:11.8 1:55.1

3:49.4/52.1/1.7/2.3/46.3 (26/5/6//7) [MQ7.5/156f2] s1400 Sat fLunch 1245 chorizo+dressed roquet, usual b/fast 0900. No dinner or run Fri.…

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01/28/16 6:00.0 1,819m 1:38.9

W/up+5x1'R3' 238/342/03/10/4/2 (-/35/29//30//) [w+1st: MQ186/9.0f0] [2nd-5th: 165/8.0]

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01/26/16 41:10.8 10,000m 2:03.5

1:56.3/7.0/5/2:03.7/4/5.1/6.3/5.9/3/6.6/1:57.7/2:05.6/7.7/1:56.1/2:11.7/9.6/1:56.7/2:11.0/0.1/1:57.5 (26//) [MQ6.5/141f2]

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01/24/16 1:28:57.0 21,097m 2:06.4

4:40.7/10.2/08.2/3/22.5/09.2/10.6/7.6/8.9/10.4/05.7/7.5/8.5/11.8/08.3/14.1/5.6/9.8/20.6/17.9/08.3+22.2/97m (28/7//) [MQ6.6/142f2]

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01/23/16 21097m 1:25:48.4 2:02.0

3:55.7/9/7.7/2/8.1/4:02.5/3.3/9/2.7/1.6/5.8/8.9/8/9.3/7.5/6.0/9.5/8.7/10.2/9.2/4.0+21.8/97m (25/6/////7////8) [MQ6.6/146f2]

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01/21/16 9:36.1 2,506m 1:54.9

1:50.8/3.8/6.9/7.7/5.5+6m/1.4s (26/5///6) [MQ6.8/146f2] 5k HD

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01/20/16 6000m 23:13.7 1:56.1

19/1run13.05km/71:13=10.99kmh=8:47/mi
1:53.3/8/4.8/8.6/2/5/0/7.5/8/4/6.3/49.6 = 7:40.5/52.2/41.2 = 11:37.2/6.5 (26///7) [Vf1/150/6.5…

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01/18/16 1:00:00 15,160m 1:58.7

507//8/10/07/13/2/1/0/09/7/10/08//10//09//10/08/6/0/488/501/497/83/6/9/506/21 = 7637/523. 39:16.8/10k (26/7///8) [MQ6.5/ 144f2]

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01/16/16 40:21.1 10,000m 2:01.0

3:54.1/3.2/5.8/4:03.7/3:54.8/4:09.2/3:56.3/4:13.1/4.5/06.7 [MQ6.5f2] (26//7//)

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01/13/16 5:00.0 1,572m 1:35.4

5x1min 2'R 341/313/12/02/4 (35/31//0//) Run outside 14/1/16 8.64km in 43:15 =11.98km/h 8:03/mi

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01/13/16 2:00.0 475m 2:06.3

Warmup

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