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Michael Rutherford

Log

Date Distance Time Pace Comments Action
06/19/07 5,000m 18:55.0 1:53.5

5k tt

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06/18/07 5,100m 24:00.0 2:21.1

1000 WU 20 seconds WI x 40 RI

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06/16/07 6,500m 27:45.0 2:08.0

1000 wu 12 x 1:00 with 1:00RI

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06/15/07 7,500m 29:38.0 1:58.5

7500 Straight.Steady to medium hard effort

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06/13/07 6,500m 30:00.0 2:18.4

3:00 Hard @ AT 2:00 Recovery

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06/11/07 5,500m 25:00.0 2:16.3

500M WU 20x :20 /:40 RI- 500 Cooldown

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06/08/07 5,000m 18:58.0 1:53.8

5000M almost TT

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06/07/07 1,500m 5:00.0 1:40.0

Part of the Nicki WOD

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06/07/07 6,000m 26:00.0 2:10.0

1000WU 14x1:00/:30RI

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06/04/07 7,000m 30:00.0 2:08.5

1000M Warm-up 5 x 4:00 with 1:00 RI Mostly in the 145-155 HR Range.

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05/30/07 5,560m 23:45.0 2:08.1

5 x 750 with 2:00RI First one easy warm up

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05/28/07 4,350m 19:00.0 2:11.0

12 x 250M with :45 RI

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05/28/07 1,000m 5:00.0 2:30.0

wu

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05/26/07 5,000m 19:36.0 1:57.6

5000M at 30 minute type pace. HR in the 135-145 range

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05/26/07 2,000m 10:00.0 2:30.0

warm ups over the last two days

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05/25/07 5,000m 18:47.0 1:52.7

TT

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05/24/07 4,750m 20:00.0 2:06.3

Recovery Workout

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05/23/07 7,600m 34:00.0 2:14.2

1000M WU WI of 1,2,3,4,3,2,1 with RI of 2:00

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05/21/07 5,500m 24:00.0 2:10.9

1100 WU 4 x 750@AT 2:00RI

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05/19/07 6,648m 29:06.0 2:11.3

5 x 750 with 3:00 RI Mostly at AT 1:50

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