Michael Rutherford

Log

Date Distance Time Pace Comments Action
05/15/07 5,000m 25:00.0 2:30.0

1000 WU 20 x :20/:40 RI

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05/14/07 9,000m 39:00.0 2:10.0

1500M Warm-up 3 x 2000M Hard (1:55-1:50) HR in the 140-160 range

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05/12/07 7,400m 30:00.0 2:01.6

15 sets of 1:40WI/:20 RI--1:50:00 Ave

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05/11/07 6,550m 25:00.0 1:54.5

1000WU 20 Minutes of 1:00 Hard/1:00Easy - Generally 1:42/500

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05/10/07 5,000m 20:07.0 2:00.7

Easy start to strong finish. Fartlek pulling

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05/09/07 6,643m 30:00.0 2:15.4

500 WU Then 500/1000/1500/1000/500 all with 2:00 RI

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05/07/07 5,000m 25:00.0 2:30.0

1000WU 3 x 1000 around 3:30/2:00RI

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05/07/07 5,650m 25:00.0 2:12.7

WU 1000M Strapless. 20x:20WI/:40RI

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05/05/07 7,263m 30:00.0 2:03.9

30:00 piece easy to moderate

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05/04/07 5,000m 20:00.0 2:00.0

1000M WU 4 x 750M 2:00RI

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04/29/07 6,600m 28:00.0 2:07.2 View workout
04/28/07 8,500m 10:30.0 0:37.0 View workout
04/26/07 2,500m 10:30.0 2:06.0

1:00 WR/ :30 RI

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04/25/07 1,000m 4:00.0 2:00.0

wu

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04/25/07 5,900m 25:00.9 2:07.1

1500 WU 10 x 1:40/:20 RI

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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