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Log

Date Workout Score Ave Comments Action
03/29/14 2:13.6 500m 2:13.6

Warmup

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03/29/14 22:46.6 6,000m 1:53.8

1:51.9/8/5/2.6/3.8/6/4.8/6.4/2/5.6/6.4/2.0 (26/4/6) [HG6/140f6] :: 26/3 TM4 4k@0%=17:36 17,19&20/3 XT&Cy

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03/18/14 30:00.0 7,577m 1:58.7

230/43/1/53/49/2/54/45/53/68/3/2/50/6/6/5/7/8/9/60/54/8/48/6/50/1/1/47/51/66 [CH1/137f6] (23/3/6)

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03/10/14 7:17.9 2,000m 1:49.4

1:48.2/6/50.1/1.1 [HG139/6f4] (28/6/7/6)

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03/10/14 2:17.3 500m 2:17.3

Warmup

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03/08/14 7:26.5 2,000m 1:51.6

1:41.3/58.1/5.2/2.0=3:39.4/47.7 (29/5/5/5) 337/212/29/49W [HG139/6f4] (AAM):: then TM2Ck 2.05k@2% 10:00 (PPM)

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03/05/14 5:00.0 1,501m 1:39.9

5*1'+1'r 303/6/3/295/4

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03/04/14 3:47.1 1,000m 1:53.5

[CH2/8/136f4] (27) after 5' rest

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03/04/14 9:33.2 2,500m 1:54.6

1:50.3/1.7/4.8/49.9/2:06.4 [Ch2/8/136f4] (28/7///4) 2k in 7:26.7 but unable to sustain.

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03/01/14 9:47.9 2,500m 1:57.5

1:55.0/9.6/8.9/8/5.8 [CH2/134/8f4] (27/6/6/5/6) Final attempt, but no good.
:: 3/3 TM2Ck 10k@2%=48:29

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02/28/14 9:40.9 600m 8:04.0

3*200 80r 37.1/5/5

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02/28/14 9:40.9 2,500m 1:56.1

1:47.4/52.3/2:02.6/3/1:56.3 [CH2/139/8.2f4] (30/25/7)

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02/26/14 1:27:40.0 21,097m 2:04.6

3:55.5/6.8/7.1/4:08.7/6.9/5.0/6.5/4.3/8.1/9/10.3/0/8.9/12.5/2/1.8/20.0/5.2/7/3.3+25.2 (27/5/6=26) [CH2/135f4]

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02/25/14 1:18:13.4 18,744m 2:05.1

HD HM effort: 4k*4+2744m - 15:46.6/9.2/16:00.0/37.6+12:00.0 (25) [VFrD152/8f3] 7597@30', 15005@60' then fell apart.

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02/23/14 10:11.8 2,500m 2:02.3

5'r (24) 170/88/92/5/214=191W. Feeling a little better :: 24/2/14 5k@2% 24:26 = 12.28km/h

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02/23/14 10:13.9 2,500m 2:02.7

5'r (24) 189W. More tired still.

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02/23/14 9:59.3 2,500m 1:59.8

5'r (24) 203W. Very tired after first 2500.

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02/23/14 9:25.6 2,500m 1:53.1

1:49.5/54.1/5.6/0/1.4 = 267/36/27/30/53W = (27/6/5/6/6) [CH2 142/8.8f4]

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02/23/14 2:06.7 500m 2:06.7

warmup [CH2 142/8.8f4] (25)

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02/19/14 1:00:00.0 15,134m 1:58.9

505/5/8/7/6/7/6/10/06//4/8/5/4/7/3/5/5/4/6/497//500/2/0/497/500//1/25 =7594/42 [CH2/142f4] (22/4/5/7)

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02/18/14 11:46.8 3,000m 1:57.8

500 w/up 2:08.0 :: 2500 9:38.8 (28/6) :: 21/2/14 CkTM4 4k@2% 18:55 = 12.68km/h

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02/16/14 19:30.4 5,000m 1:57.0

1:50.3/4.8/4/7.7/2/7/9.6/2:01.8/1:59.3/7.6 [ch2142/8.5F4] (26/5/6) vRobert 19:33.2

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02/14/14 23:25.3 6,000m 1:57.1

1:53.1/2.5/1/6.2/7.3/8.2/7.8//2:04.3/2.0/1:51.9 (27/5/7) [CH2/142f4]

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02/14/14 2:10.8 500m 2:10.8

warmup [CH2/142f4] (23/1) 13/2/14 TM4 Ck 8k@1.9% 43:57 = 10.92km/h
15/2/14 TM4Ck 5k@2% 25:44 = 11.66km/h…

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02/12/14 39:38.9 10,000m 1:58.9

1:54.4/1/9.2/2:00.5/1:55.9/2:01.0/1:59.9/3/4/4/8.9/9.2/2:00.6/1:59.1/2:00.8/3/1.9/0.8/0/1:54.3 [ch29.5/142F4] (26/5/6)bl

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