Michael Rutherford

Log

Date Distance Time Pace Comments Action
04/13/07 5,000m 19:14.9 1:55.4

5000 Work at AT

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10/03/06 2,000m 7:21.0 1:50.2

limited warm-up

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09/22/06 4,400m 18:00.0 2:02.7

4x750@1:48:00/500 Ave. 2:00 RI

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09/19/06 3,400m 20:00.0 2:56.4 View workout
09/18/06 5,000m 19:40.0 1:58.0 View workout
09/16/06 4,400m 20:00.0 2:16.3 View workout
08/26/06 4,300m 24:00.0 2:47.4

4x750 with 2:00RI

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08/12/06 5,000m 24:00.0 2:24.0

2000 WU 15 x 20 on 40 seconds Rest

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08/12/06 5,000m 20:40.0 2:04.0

Steady State

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07/29/06 3,500m 15:00.0 2:08.5

5x500M 1:00RI
Ave: 1:44:00/500

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07/24/06 3,650m 20:00.0 2:44.3 View workout
05/24/06 2,000m 7:05.0 1:46.2 View workout
04/23/06 5,000m 20:20.0 2:02.0 View workout
02/28/06 4,800m 20:00.0 2:05.0

MODERATE INTENSITY: 20 WORK/40 REST

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01/10/06 5,000m 20:00.9 2:00.0

1000 WU 1000@1:45 1000 Easy 1000@1:45,1000 Easy

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01/08/06 5,000m 18:47.0 1:52.7 View workout
01/06/06 5,000m 20:30.0 2:03.0 View workout
01/05/06 5,000m 20:45.9 2:04.5 View workout
12/29/05 4,500m 20:00.0 2:13.3

20x20WI/40RI

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12/27/05 5,000m 20:50.0 2:05.0

Easy 5k

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