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Log

Date Workout Score Ave Comments Action
01/04/07 45:00.9 9,327m 2:24.7

XM'S CD SS AVG HR 111

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01/03/07 39:00.9 8,799m 2:13.0

LONG INTERVAL AT 2X2K MAX HR-10 2:01.6,3.5 44.5K WU/WF

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12/31/06 46:00.0 6,200m 3:42.5

XM'S POWER 6X3'ON3'OFF 2:06-2:12 ALT.8500'

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12/30/06 45:00.0 8,200m 2:44.6

RACE PREP 4X2'0N2'0FFALT.8500' 1:57.2-2:01.0 6200M WU/WD

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12/28/06 1:05:00.0 13,000m 2:30.0

SS 3X20' 2:23.0-24.5 ALT. 8500' HR139

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12/27/06 43:00.0 8,900m 2:24.9

AT 2X2K HR159 ALT.8500' 2:12.0-11.3

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12/26/06 1:06:00.0 14,100m 2:20.4

SS2X24'1X18' (3-2-1 LADDER) WU500M alt. 8500'

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12/22/06 40:00.0 7,100m 2:49.0

RACE PREP 2X2'2X1' NEED 2'R OT1'R AT 8500'

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12/21/06 1:05:00.0 12,900m 2:31.1

SS 3X20' 70%HR ALT.8500' 500WU

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12/20/06 12:00.0 2,000m 3:00.0

WEIGHTS

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12/19/06 50:00.0 8,500m 2:56.4

LONG INTERVALS ALT.8500' 2X2000 2:11.2-12.3 WU/WD 4500M

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12/18/06 12:00.0 1,500m 4:00.0

WEIGHTS+WU+5X30"ON90"0FF

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12/17/06 1:06:00.0 14,189m 2:19.5

SS 2X24/1X18' @ALT. 8500' HR139 2:22.8-25.9 +WU

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12/15/06 35:00.0 7,438m 2:21.1

RACE PREP. 4X2'ON2'OFF 1:54.0 AVG. WU/WD

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12/14/06 15:00.0 3,900m 1:55.3

WEIGHTS

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12/13/06 1:04:00.0 13,846m 2:18.6

SS 2X20 @2:17.0-.9 1X20@2:14.8 HR@133 AVG. WU 667

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12/12/06 40:00.0 8,935m 2:14.3

LONG INTERVAL 2X2000 @2;01.2-3.2 HR166 TOOHIGH 4937 WU/WD

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12/11/06 15:00.0 3,400m 2:12.3

WEIGHTS+WU(150 DRAG)+5X(30"/90")

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12/10/06 1:06:00.0 15,042m 2:11.6

SS-75% 2x24', 1x18' 3-2-1 2:16.4-7 500M WU

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12/09/06 1:05:00.0 13,254m 2:27.1

SS-UT2 3x20' 2:20.2-22.3 HR130

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12/08/06 45:00.0 2,500m 9:00.0

WEIGHTS 5X30"ON90"OFF

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12/06/06 45:00.0 10,850m 2:04.4

AT 3X2500 160+- 2:04.0-7.8 3500 WU/WD

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12/04/06 54:00.0 11,750m 2:17.8

SS 3X18' 2:17.4-.6

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12/02/06 1:08:00.0 11,703m 2:54.3

2 XM'S WORKOUT CD'S

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12/01/06 36:00.0 9,563m 1:52.9

RACE PREP. 3X(2'ON2'OFF)X2+WU+20'SS 1:54.5-57.6+2:19.0

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