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Michael Rutherford

Log

Date Workout Score Ave Comments Action
01/01/08 34:20.0 7,557m 2:16.2

5x1000M/3:00RI

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12/27/07 24:00.0 5,700m 2:06.3

1000M WU 10 x 1:40/:20 RI Mostly in the 1:57/500 Range

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12/25/07 23:00.0 5,000m 2:18.0

1000M WU 12 x 250 with 45 seconds rest.

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12/23/07 20:12.0 5,000m 2:01.2

sill nursing a sinus infection

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12/18/07 19:52.0 5,000m 1:59.2

5000 started out way slow and built into strong finish

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12/16/07 30:00.0 6,100m 2:27.5

1:00 Strong/ 1:00 Easy

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12/13/07 19:48.0 5,000m 1:58.8

5000M Row--140-155 HR

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12/13/07 4:20.9 1,000m 2:10.4

warm up

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12/12/07 30:00.0 6,450m 2:19.5

1000M Warm up
5 x 750M/2:00RI

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12/09/07 40:00.0 8,320m 2:24.2

20 Intervals of: 1:00hard/1:00easy most around 1:50/500

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12/02/07 34:00.0 7,313m 2:19.4

1000 WU 6 x 3:00/2:00RI Mostly around 790M each piece

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11/13/07 24:00.0 5,500m 2:10.9

750WU 1:00HARD/1:00EASY

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11/10/07 24:00.0 5,536m 2:10.0

Moderate 10 minute piece with 2:00 RI

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11/06/07 25:00.0 5,696m 2:11.6

1100WU 7 x 550 with 1:00RI around 1:50 each

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11/01/07 20:00.0 4,386m 2:16.7 View workout
10/25/07 4:00.0 900m 2:13.3

WU

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10/25/07 24:00.0 4,900m 2:26.9

250 Interval with 1:00 RI

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10/12/07 19:52.0 5,000m 1:59.2 View workout
08/14/07 20:00.0 4,500m 2:13.3 View workout
08/06/07 20:00.0 4,450m 2:14.8

1:00 Hard/1:00 Easy x 10 repeats

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08/01/07 30:00.0 6,410m 2:20.4

1:00 H/1:00 Easy All about 1:49

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07/30/07 30:00.0 7,205m 2:04.9 View workout
07/27/07 20:00.0 5,092m 1:57.8 View workout
07/25/07 26:00.0 6,500m 2:00.0 View workout
07/21/07 33:00.0 7,603m 2:10.2

6/2 5/2 4/2 3/2 2/2 1/2

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