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Log

Date Workout Score Ave Comments Action
09/08/15 30:00.0 7,516m 1:59.7

521/18/1/08/9/497/1/8/6/1/2/1/89/90/514 (26/7/6) [FS2/140/6.5f2]

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09/03/15 1:23.4 500m 1:23.4

5x100 R90" 16.3/9/6/8/8 (40)[FS2/165/max/f1]

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09/03/15 1:33.3 500m 1:33.3

18.4/2/5/8/19.5 (33/0/29//8) [FS2/165/max/f1]

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09/03/15 2:32.5 600m 2:07.0

Warmup

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08/31/15 19:56.2 5,000m 1:59.6

3:53.7/4:00.1/4.2/0.3/3:57.8 (26///7//)[Vf1/148/7.0f2]

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08/27/15 1:00.0 337m 1:29.0

[Vf1/179/9.0f0]

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08/27/15 2:00.0 464m 2:09.3

Warmup [Vf1/145/7.0f0]

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08/26/15 0:00.9 1m 7:30.0

Run (road)circular 8k route height change c50m 34:30=13.9 km/h. Last 1.609km <6:30, >14.8km/h (flat)

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08/24/15 19:39.3 5,000m 1:57.9

3:54.2/6.4/7.4/5/3.8 (26///7/8) [Vf1/133/6.3f2]

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08/20/15 1:28:00.0 21,097m 2:05.1

(26//7/6) [Vf1/135/6.2f2] splits incomplete. c14,603 at 1hr.

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08/18/15 1:00:00.0 14,421m 2:04.8

507/4/5/4//0/484/95/502/498/69/71/2/1/92/66/7/5/1/5/7/72/67//6/70/2/69/72/97 (25/6///) [Vf2/133/6.3f2]

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08/14/15 0:00.9 1m 7:30.0

Fixie out: 31:16xx
Y pass expired!
Back: 26:33x

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08/10/15 2:12.6 800m 1:22.8

8*100R2'
16.4/5 (40//) [PhY2/184/max/f0]
16.2/3/6/7//17.2 (44/0/36/40///38) [178/9.5]
11/8 slow run, VFP c50 mins

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08/10/15 2:08.7 500m 2:08.7

Warmup

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08/09/15 41:20.5 10,000m 2:04.0

Fixie out 33:15
3:58.3/7.1/4:14.3/10.2/08.4/9.1/7.4/14.5/3/06.8 (26/5//6) [PhY2/135/6.5f2]
Fixie back 31:48

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08/06/15 1:00.0 345m 1:26.9

(33) [PhY2/183/max/f0] mid strk start, last 3 strk weak.
7/8 jog in Valley Forge Park c35mins
8/8 cycle VFP c1:45

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08/06/15 2:06.5 500m 2:06.5

Warmup

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07/30/15 1:30.0 477m 1:34.3

3*30+45R 168/156/153 (38/4/4) [HG175*1st2;130*last]

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07/30/15 1:00.0 336m 1:29.2

[HG 175f0] (33)

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07/30/15 0:16.1 100m 1:20.5

[HG175/8.0f0] (41)

 View workout
07/30/15 2:05.8 500m 2:05.8

Warmup

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07/29/15 1:32:39.6 21,097m 2:11.7

3:56.8/5/4:07.5/0/8.1/10.8/11.5/17.1/23.8/2.6/17.9/8.7/9.4/24.4/5.8/38.4/25.8/38.4/43.8/9.3/57.8/1.3+27.5 [V130f4](25)

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07/14/15 7:41.0 2,000m 1:55.2

1:48.5/55.3/2:00.0/1:57.2 [HG147] (27/5/4/6)

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07/08/15 35:22.7 8,504m 2:04.8

7:42.8/8:32.4/25.3/33.1+2:09.2/504m HG (24)

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06/24/15 37:00.0 9,100m 2:01.9

cramp 8k. 6k=23:59

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