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Log

Date Workout Score Ave Comments Action
01/29/19 9:00.0 2,715m 1:39.4

9x1min 1:30r

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01/29/19 1:40:00.0 24,332m 2:03.2

4x25min
Usual intervals

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01/28/19 1:20:13.4 20,000m 2:00.3

Broken 20k
6k + 12
6k + 10, +20

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01/24/19 1:16:00.0 17,807m 2:08.0

4x19min 4,3,2,1,2,3,4
16-22

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12/24/18 1:15:00.0 18,632m 2:00.7

3x25min 160 bpm

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12/20/18 40:00.0 10,018m 1:59.7

2x20m 2r @20
155,165 bpm

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12/20/18 18:00.0 4,532m 1:59.1

Step test
3 on 1 off
125 watts base

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12/19/18 1:00:00.0 14,457m 2:04.5

3x20 2r 150bpm at 19

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12/14/18 21:43.4 6,000m 1:48.6

6k test

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12/13/18 45:00.0 11,354m 1:58.9

3x15 16-24, 18-26, 16-24

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12/12/18 12:00.0 3,698m 1:37.3

2x(9x40s 1:20r) 4r 32,33

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12/11/18 1:40:00.0 24,697m 2:01.4

4x25m 3r
(1) 6k +18
(2) 4'@6k+15/10 strokes @ 2k pace/1'@ 6k+22;
(3)6k+18,15,10,5,10,10 (5,4,3,2,2,3) 1 6k+ 20 re…

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12/10/18 1:20:17.9 20,000m 2:00.4

8k,6k,4k,2k 4r

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12/08/18 24:00.0 6,554m 1:49.8

4x6min 4r
2x (3,2,1) 22-26
2x (3,2,1) 24-28

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12/06/18 1:16:00.0 18,580m 2:02.7

4x19 pyramid 16-22 2r

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12/05/18 12:00.0 3,742m 1:36.2

2x(9x40s 1:20r) 4r

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12/04/18 30:00.0 6,968m 2:09.1

30 min recovery 150bpm

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12/04/18 1:40:00.0 24,443m 2:02.7

4 x 25' (1) @ 6k +18;
(2) 4'@6k+15/10 strokes @ 2k pace/1'@ 6k+22;
(3) 5'@ 6k+ 18/1'@ 6k+20/4'@6k+…

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11/15/18 57:00.0 14,229m 2:00.1

3x19 (4,3,2,1,2,3,4) 16-22

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11/15/18 1:00:00.0 14,538m 2:03.8

3x20min 2r at 20 ss

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11/13/18 16:58.7 5,000m 1:41.8

10x500m 2r at 33

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11/08/18 17:15.7 5,000m 1:43.5

10 x 500m 2r at 32

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10/25/18 1:00:00.0 15,009m 1:59.9

3x20min 3r at 20

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10/17/18 45:00.0 11,481m 1:57.5

3x15 (5,4,3,2,1) 20-28

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02/15/18 6:33.8 2,000m 1:38.4

8x250 2r at 32-34

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