Michael Rutherford

Log

Date Distance Time Pace Comments Action
12/11/04 7,025m 30:00.0 2:08.1

2000 WU & Cool Down 1000/12Step ups x 5 Reps

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12/10/04 7,258m 30:00.1 2:04.0 View workout
12/09/04 2,012m 9:00.0 2:14.1 View workout
12/09/04 2,000m 6:59.1 1:44.7

NEW PR

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12/09/04 4,025m 17:00.0 2:06.7

2000 WU and Cooldown

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12/08/04 7,275m 30:00.0 2:03.7 View workout
12/07/04 5,000m 19:20.0 1:56.0

Not Great

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12/07/04 2,000m 16:00.0 4:00.0

WU and Cool Downs

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12/06/04 7,275m 30:00.0 2:03.7

500,1000,1500,1000,500 with 2:00RI

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12/05/04 5,025m 20:00.0 1:59.4 View workout
12/04/04 7,052m 30:00.0 2:07.6

Easy Spin

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12/03/04 7,275m 31:00.0 2:07.8

Pyramid 1,2,3,4,3,2,1 Work equal parts rest

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12/02/04 7,015m 28:00.0 1:59.7

2000WU Weights 5000 alternating 500e/500h

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12/01/04 8,015m 30:35.0 1:54.4

100wu 10x500@1:52 1:00RI

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11/30/04 7,150m 30:00.0 2:05.8

2000 Warm-up 250@1:40ave pace 1:30 RI-

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11/29/04 4,100m 20:00.0 2:26.3

500's @1:44 2:00RI

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11/29/04 5,000m 20:35.0 2:03.5

Nice and Easy AM

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11/28/04 7,050m 39:57.0 2:50.0 View workout
11/27/04 6,600m 27:00.0 2:02.7

Alternate 1000 with 21 DL @ 155lbs.

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11/26/04 7,247m 30:00.0 2:04.1

4:00@80%2:00Rest 5 Repeats

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