Frans van Rooden

Log

Date Distance Time Pace Comments Action
12/17/18 28,094m 56:00.0 1:59.5

WU5'/2.544m/1:57,9 - 18'/9.211m/1:57,4 -
18'/9.067m/1:59,1 - CD 15'/7.272m/2:03,7

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12/17/18 500m 0:48.6 1:37.2

500m/0;48,6sec/1:37,2/143hr/105rpm

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12/16/18 7,748m 18:04.7 2:19.9

Rest

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12/16/18 26,006m 51:05.0 1:57.8

WU5'/2.453m/2:02,2 - 6 x 1'Z5/3.464m/1:43,9/103rpm/154hr -
CD10'/4.957m/2:01,0 - 30'/15.131m/1:59,3

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12/15/18 22,460m 44:00.0 1:57.5

WU10'/5.126m/1:57,0 - 8'Z3/1:54,9/4.174 -
8'Z3/1:54,8/4.181m - 8'Z3/4.184m/1:54,7 -
CD10'/2:05,1/4.795…

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12/14/18 18,706m 35:49.4 1:54.9

WU10'/5.176m/1:55,9 - 5 x 3Z4/8.166m/1:50,2 -
CD10'/4.864m/2:03,3 - 500m/0:49,4/1:38,8

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12/13/18 25,367m 50:49.3 2:00.2

WU10'/5.110m/1:57,4 - 15'/Z2/7.455m/2:00,7 - 15'/Z2/7.520m/1:59,6 - CD10'/4.782m/2:05,4 - 500m/0:49,3/1:38,6

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12/12/18 500m 0:49.3 1:38.6

500m/49,3s/1:38,6/136hr/109rpm

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12/12/18 14,614m 27:30.0 1:52.9

WU10'/5.110m/1:57,4 -
10 x (45"+R2:00)/4.383m/1:42,6/151hr/104rpm
CD10'/5.121m/1:57,1

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12/10/18 619m 1:00.0 1:36.9

1'/619m/1:36,9/159hr/110rpm

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12/10/18 20,260m 39:49.6 1:57.9

WU10'/5.156m/1:56,3 - 9'/4.581m/1:57,8 - 9'/4.616m/1:56,9 - CD 10'/4.788m/2:05,3
1'/619m/1:36,9 - 500m/1:39,…

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12/09/18 16,176m 32:00.0 1:58.6

WU10'/5.131m/1:56,8 -
3 x 3'Z4/6.390m/1:52,6/96rpm/160hr -
CD10'/4.656m/2:08,8

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12/08/18 22,076m 44:00.0 1:59.5

WU10'/1:56,7/5.138m -
12'/1:58,8/6.058m - 12'/1:57,1/6.144m -
CD10'/2:06,6/4.736m

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12/08/18 1,000m 1:41.7 1:41.7

1000m/1:41,7/105rpm/161hr

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12/06/18 16,376m 32:00.0 1:57.2

WU10'/5.140m/1:56,7/147hr/97rpm -
8 x 1,5'Z5/6.674m/1:47,6/162 hr/102rpm in D2 -
CD10'/4.562m/2:11,5/144hr/84rpm…

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12/05/18 25,338m 50:00.0 1:58.3

WU10'/5.070m/1:58,3 - 10'/5.035m/1:59,1 - 10'/5.051m/1:58,7 - 10'/5.064m/1:58,4 - CD10'/5.118m/1:57,2

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12/03/18 18,270m 36:00.0 1:58.2

WU10'/5.140m/1:56,7/146hr/98rpm
8 x 2'Z4/8.609m/1:51,5/160hr/102rpm
CD10'/4.521m/2:12,7/140hr/84rpm

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12/01/18 6,476m 15:00.0 2:18.9

WU5'/2.519m/1:59,,8/94rpm en CD10'/3.957m/2:31,6/74rpm

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12/01/18 30,127m 1:00:00.0 1:59.4

60'/30.127m/95rpm

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11/30/18 9,376m 20:00.0 2:07.9

WU10'/4.651m/2:09,0/132hr/88rpm
CD10'/4.725m/2:06,9/144hr/89rpm

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