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Log

Date Workout Score Ave Comments Action
02/10/14 39:45.0 10,000m 1:59.2

3:52.2/1.7/6.3/7.2/4:01.6/3.0/2.5/4/0.4/3:57.7 (25/4) dV Abingdon 151f4

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02/04/14 9:28.3 2,500m 1:53.6

1:47.4/51.7/7.1/6/4.4 [CH2/149/9.3f4] (28/6)
3/2/14: 10k TM@1% 48:56

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01/31/14 39:00.7 10,000m 1:57.0

1:55.4/5/4.2/6/5.2/6.4/2/7.5/8.2/1/6/7.3/8.0/7.7/9.8/8.9/9.3/2/8.6/2.1=19:21.3/39.5=218W{228-04-48}[CH1/138](25/8/4/6)BL

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01/29/14 11:04.2 3,360m 1:38.8

30*100+30r 19.6/2/3//7/1/18.9/19.0/4/2/18.9/19.2/3//1/18.9/19.2/18.6/19.1/3/2//0/18.9//19.4/0//2/1/18.9 (31/5)[CH2/157]

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01/28/14 1:39.2 512m 1:36.8

5*100+30"r+run-on 19.6/4/3/1/18.8(31/1/1/1/2) [CH1/10/160f4-] 4' after 3x500

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01/28/14 5:54.3 1,537m 1:55.2

3*500,30"r+10xburpees+run-on. 1:42.8/58.5/2:02.8 [CH1/10/160f4-] (30/27/26)

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01/22/14 3:37.9 1,000m 1:48.9

[CH2 135/7.2 f4] c1:45/1:52.9

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01/21/14 3:00.0 908m 1:39.1

3*1', 30"r 301/4/3 (32/3/2) [CH2 7/135 f4] 22/1/14 Cycle@6: 9.3k/15'

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01/15/14 39:47.1 10,000m 1:59.3

1:51.7/5.4/6.1/4/7.9/5/8.4/2:01.0/0.9/5/2.2/1.2/2.9/0.9/1.3/1:59.3/2:01.3/3.0/2.3/1:56.7 [CH1/151/8.7f4] (24/5/6)

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01/14/14 4:00.0 1,234m 1:37.2

4*1' 75"r 321/11/03/299 [CH2/130f4] (33/1/1/29) after 13/1/14 runRD 10k@51:24

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01/12/14 2:15.3 500m 2:15.3

warmup :: 10/1/14 RunRd 8k/41:30

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01/12/14 1:05:56.5 16,000m 2:03.6

4:04.7/5.7/2.5/3.5/23.1*/4.3/7.3/0.2/30.4*/4.7/5.4/9.8/4.2/5.2/4.3/1.5 (25/2/19/8/8/9/9/22/19//20//1/0/1/3) [CH2 158f4]

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01/07/14 3:00.0 941m 1:35.6

8/1/14 RunTM 10k@1% 49:54::3*1' 2'r 316/2/3 [CH1/100/4.4f4] (37/7/7) 409/398/401W after 5/1/14 runTM::10k@+1% 49:58

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01/04/14 7:41.1 2,000m 1:55.2

1:54.8/5.4/5.1/4.7[CH1/135/7F4](36/6/4/6) Then RunTM 5.65km/30'@1%

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01/04/14 7:35.4 2,000m 1:53.8

1:54.1/5.0/3.7/4.6 [CH1/135/7F4](27/7/6/5}

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01/04/14 7:39.8 2,000m 1:54.9

1:54.3/5.7/2/4.6 [CH1/135/7F4](27/6/6/6)

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01/04/14 4:13.4 1,000m 2:06.7

Warmup

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01/01/14 1:00:00.0 14,958m 2:00.3

521/16/0/2/1/1/1/08/7/497/8/3/8/9:9/7/3/84/8/95/8/7/4/81/3/6/90/86/508 7580/7378 [VSw2 139/8.8F4] (26/4/6)

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12/30/13 5:00.0 1,575m 1:35.2

10*30 1'r 154/7/8/60/58/7/60/59/8/4 (32/0/2/2/2/4/2/2/2/4) [HM&10*30: Hu2 158/7.5F4]

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12/30/13 1:24:27.9 21,097m 2:00.1

3:53.7/9/5.2/6/6/7.8/5/5/8.5/9.0:4:05.4/4.4/0/0.9/3.4/7/2.3/8/6.2/8.0/1.9+20.5=39:24.3/40:41.1(25/6)+4:22.4(32) [same]

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12/27/13 1:00:00.0 14,988m 2:00.0

511/4/2/2/06/10/6/08/499/502/4/7/496/2/1:4/8/3/514/499/87/2/5/99/85/90/87/93/3/519=7570/418 [Hu2/151/7.4f4] ,(27/5/8)

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12/23/13 1:25:39.7 21,097m 2:01.8

3:55.4/7.4/8.5/4:01.5/0.7/1.8/1.2/2.8/5.9/7.5/5.6/3.1/5.2/3.8/1.5/4.5/6.9/5/7.8/8.8/8+21.4 (25/6/5) [Hu2/133f4]

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12/22/13 24:52.6 6,000m 2:04.3

3:58.5/4:06.8/10.8/2/5/5.1 [VFb2/138f4] (26/5/6)

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12/22/13 3:49.8 1,000m 1:54.9

20.1/19.7/6/4/8/26.4/8/5/0/5.4=1:38.6/2:11.2 [VFb2/138f4] (34/25)

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12/18/13 1:28:52.9 21,097m 2:06.3

3:56.6/9/9/7.8/8.5/9/4:04.3/3.0/1/2.8/52.6/12.1/6/9.9/7/12.5/14.7/18.8/24.6/57.9/43.1+25.5 (26/4/6) [CH2 141F4]

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