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Log

Date Distance Time Pace Comments Action
10/19/13 6,300m 50:00.0 3:58.0

AT-UT1 R16-20

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10/19/13 10,300m 1:10:00.0 3:23.8

UT1 R18-20

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10/17/13 5,038m 20:00.0 1:59.0

2x10mins R20 UT1

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10/16/13 14,090m 1:00:00.0 2:07.7

4 x 15 mins1
10 mins UT1 r20-22
5 mins UT3 r16-18

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10/13/13 17,600m 2:00:00.0 3:24.5

4- Steady state, rate pyramids, UT1

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10/12/13 4,757m 20:00.0 2:06.1

HR163

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10/12/13 4,732m 20:00.0 2:06.7

HR157

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10/12/13 4,747m 20:00.0 2:06.3

3x20mins, UT2
90 sec rest
HR152

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10/12/13 6,600m 1:00:00.0 4:32.7

4- UT2

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10/09/13 4,786m 20:00.0 2:05.3

R20 HR157 UT2

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10/09/13 4,775m 20:00.0 2:05.6

R20 HR162 UT2

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10/09/13 4,992m 20:00.0 2:00.1

20 mins of PowerHour
40sec AT, 20sec UT3 HR162

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10/08/13 2,000m 7:59.1 1:59.7

HR165

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10/08/13 2,000m 7:58.1 1:59.5

4x500m, UT1 R15,20,25
UT2 R18
HR165

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10/08/13 3,535m 13:44.4 1:56.6

13 mins of PowerHour
40sec AT, 20sec UT3
HR157

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10/07/13 1,113m 5:00.0 2:14.7

R19

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10/07/13 2,427m 10:00.0 2:03.6

R20 HR164

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10/07/13 1,137m 5:00.0 2:11.9

R19

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10/07/13 2,426m 10:00.0 2:03.6

R20 HR167

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10/07/13 1,141m 5:00.0 2:11.4

R18

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