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Concept2 Blog

Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Paul Doe

Log

Date Workout Score Ave Comments Action
02/09/22 1:03:30.0 15,750m 2:00.9

4x 15:00 w/stroke ladders, 3:30 rests and CD. Raised foot stretchers as far as would fit.

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02/06/22 17:32.0 4,702m 1:51.8

Virtual HOCR team challenge

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02/06/22 20:00.0 4,510m 2:13.0

10:00 WU and CD

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02/03/22 1:01:00.0 14,110m 2:09.6

10:00 WU
17x 1:00 max, 2:00 recover. 24, 26, 24, 26, 30, 30spm. repeat. GLR workout without the 7:00 rests

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02/01/22 47:00.0 11,147m 2:06.4

10:00 WU
5x 5:00, 2:30 recoveries, 1310m-1338m. most about 24spm

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01/28/22 1:00:00.0 14,307m 2:05.8

stamina, 20-22spm

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01/27/22 59:00.0 14,017m 2:06.2

5:00 WU
3x 15:00 rate ladder, 20-28spm, 3:00 recoveries

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01/26/22 35:00.0 8,410m 2:04.8

one piece, 10:00 @ 20, 6:00@ 22, 5:00@ 24, 4:00@26, 3:00@28, 2:00@30, 5:00 CD@ 20

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01/25/22 30:00.0 7,410m 2:01.4

10:00 WU
12x :20 max,:40 recover, drag 130
8:00 CD @ 2:00 pace

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01/23/22 40:00.0 9,790m 2:02.5

10:00WU
30:00 pc. 5:00e @ 22, 24, 26, 22, 24, 26

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01/09/22 56:53.0 13,505m 2:06.3

5:00 WU
2x 5k, 2:00 pace, 6:00 paddle between and CD after

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01/08/22 47:27.6 11,376m 2:05.1

10:00 WU
6x 1k, 500m @ 24, 250m @ 26, 250m @ 28+, 2:30 recoveries and CD

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01/05/22 48:00.0 11,640m 2:03.7

10:00 @ 20, then 2:00 rotation 22, 24, 26spm. last 2:00 @ 20 CD

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01/04/22 45:00.0 10,932m 2:03.4

10:00 WU, 5:00 CD
15x (1:00 'on', 1:00 recover, ) 1:44.9 avg for 'ons', 29spm avg, drag @ 155

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01/02/22 51:30.0 12,270m 2:05.9

10:00 WU
10k, 22-24spm, last 750m @ 28

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12/31/21 46:00.0 10,701m 2:08.9

10:00 WU
3x 8:00, rate ladders 20-26spm, 4:00 recoveries & CD

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12/23/21 30:00.0 7,427m 2:01.1

ss, 21-23 for most, last 5:00 @ 25-26

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12/22/21 45:00.0 10,200m 2:12.3

ss, 19-21 spm

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12/20/21 41:47.0 10,000m 2:05.3

10k, first 10:00 WU then alternating 2:00 at 22, 24spm

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12/17/21 52:00.0 12,433m 2:05.4

10:00 WU
6x 5:00, 2:00 recoveries, 24-26spm, 1:53-1:54 range

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12/15/21 42:37.0 10,000m 2:07.8

10:00 e @ 18,20,22,24spm, 2:37 CD @ 20

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12/14/21 45:00.0 10,810m 2:04.8

10:00 WU
1k@22, 500m@24, 250m@26, 250m@28. Repeat for 8k. 32:15 total. 2:45 CD

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12/13/21 49:00.0 10,215m 2:23.9

10:00 WU
13x :30 max legs, 2:00 recover. 24, 26, 28, 30spm, drag @ 150

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12/12/21 1:10:00.0 16,349m 2:08.4

10:00 WU
3x 15:00 rate ladders, 5:00 recoveries/CD

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12/10/21 1:00:00.0 13,270m 2:15.6

ss, 18-20 spm

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