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Log

Date Workout Score Ave Comments Action
11/10/16 4:33.8 1,526m 1:29.7

4x1'/8'R/2x100/3'R 346PBT/32/5/13 16.4/8 MFP*** 76.4kg

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11/09/16 5000m 19:10.3 1:55.0

3:39.1/54.3/5.9/4.8/46.3 (25//6///) [8.5f2] MFP**** s0645 77.1kg

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11/08/16 1:57.1 700m 1:23.6

3x100/3'R//5'R//2x200/4'R 16.6/2/3::33.7/4.3 [FS1/max] 77.1kg 10/6/6x190LP

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11/07/16 23:13.2 6,000m 1:56.1

3:47.1/51.2/8.3/5.5/4.3/46.7 = 9:36.6/5 & 7:38.3/19:26.5 (24/5////6) [8.5/175] s0610 77.7kg mfp**

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11/05/16 1:25.4 351m 2:01.6

warmdown

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11/05/16 3:28.7 1,000m 1:44.3

19.9/5/6/8/20.5/1.2/2.5/7/4/0.6 (27/8/7//6/5/4/6/7/9) mfp*** s0815 75.4kg

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11/04/16 23:10.9 6,000m 1:55.9

3:39.7/55.4/4.4/6/3.9/2.9 = 7:35.1::19:18.0 (25/4/5///6) 574str [8.0f2] MFP*** s0610 75.4kg

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11/03/16 2:21.3 800m 1:28.3

2x300 52.9/4.0::2x100 16.4// 76.1kg

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11/02/16 23:05.8 6,000m 1:55.4

3:41.9/53.6/4.2/3.2/6/49.3::7:35.5::19:16.5 (24////5//) 563str [FS1/166/9.0f2] MFP**** s1630 77.2kg

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11/01/16 2:15.0 767m 1:28.0

3x45"/8'R 257/4/6 (35). Encouraging pace, albeit with a flying start.

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11/01/16 7:29.5 2,005m 1:52.0

1:52.8/3.7/2.3/49.2+5m/1.5 2k=7:28.0 [FS1/8.2/160f2] (24//5/6) s0720 77.0kg 5k interrupted by crew training

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10/31/16 7:44.1 2,000m 1:56.0

1:55.5/7.1/3/4.3 (24/5//7) [7.0//150f2] mfp**** s0600 74.8kg

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10/30/16 1:54:34.5 27,279m 2:06.0

16:25.5/3.4/35.0/51.0/2.0/17:06.2+3279/14:21.3 (24/6//5///4) [7.0/154f2] 76.7kg (before) 74.7kg (after) mfp**** s0900 FMHD

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10/29/16 0:49.5 300m 1:22.5

3x100/2'R 16.4/5/6 (40/7/51) [10.5maxF2]

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10/29/16 10:01.7 2,618m 1:54.9

534/29/1/16/3+6/1.7" (24//5///) [7.5f2] 60HD

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10/29/16 1:30.1 500m 1:30.1

est 18.1/17.9//18.2/0 (37) [erg11/176/8.3f1] SIRC16 MFP**** 76.7kg

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10/27/16 1:32.4 500m 1:32.4

17.9//18.4/19.1// (33/4/29/31//) [FS1/165/9.5f1] s0730 77.1kg MFP**** slight cold

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10/26/16 1:00.0 307m 1:37.7

(28)

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10/26/16 7:29.5 2,000m 1:52.3

20.7//1.1/3/2/3/2.2/3.0/1/0/2/5////2/4/2/4/1.5 = 1:45.0/52.6/7.2/4.7 = 3:37.6/51.9 (27//5/6) [FS1/168/9.0f2] 77.7kg

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10/25/16 2:14.1 750m 1:29.4

3x250 1'R 44.5//45.1

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10/24/16 39:25.1 10,004m 1:58.2

7:55.2/49.2/7.8/9.3/8:02.0+4/1.7" 10k/39:23.4 (23//4/5/4) [7.5f2] MFP*** s0420 76.3kg FMHDcramp

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10/23/16 3:00.0 769m 1:57.0

265/48/56 (24/3/2)

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10/23/16 0:33.7 200m 1:24.2

2x100/30"R 16.5/7/1 (47/6)

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10/23/16 500m 1:30.5 1:30.5

17.7/9/8.2/3/4 (34//0/3//) [8.5/179f1] 78.1kg s2230 MFP***

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10/22/16 6000m 22:54.6 1:54.5

1:49.5/52.9/5.2/6.4/7.2/5.8/2/4.7/6.6/4.8/5.5/0.5 = 7:34.1/42.9/37.4 = 11:27.1/3 19:08.6/5k (24//3/4////5/4/5/4/6) [8.0/165f2 MFP ***.…

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