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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
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Log

Date Workout Score Ave Comments Action
06/01/20 22:29.5 6,000m 1:52.4

C2 Heptathlon #1, 26-27spm, drag @ 124
forgot to remove blocks from back of slide

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05/31/20 30:00.0 7,005m 2:08.4

pre C2 heptathlon for some blood flow and body prep, drag 125, 20 spm

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05/25/20 45:00.0 10,549m 2:07.9

10:00 WU
20x :45 @ goal sub 1:52, :45 recoveries, drag 125
5:00 CD

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05/24/20 15:00.0 3,250m 2:18.4

10:00 WU, 5:00 CD

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05/24/20 39:57.9 10,000m 1:59.8

10k @ 24spm, 'up 2 for :30' every 5:00, 39:57.9

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05/22/20 1:02:00.0 13,648m 2:16.2

10:00 WU
8x 1:30, goal 1:45, open rate- 1:42-1:45, 29-31 spm
5:00 recoveries, drag 138

View workout
05/18/20 42:00.0 10,185m 2:03.7

rate ladder
3:00 e, 18, 20, 22, 24, 26, 28. repeat until over 10km

 View workout
05/17/20 49:01.0 11,498m 2:07.8

10:00 WU
4x 1500m, goal sub 1:58, 4:00 recoveries, 1:54.1- 1:56.1, drag 120

 View workout
05/14/20 41:48.0 10,000m 2:05.4

Progression row

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05/13/20 47:30.0 11,126m 2:08.0

10:00 WU
10x :45 hard @ 26-28spm, drag 135, 3:00 recoveries

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05/10/20 45:00.0 10,895m 2:03.9

10:0 WU
ladder, 6:00 @20,
5:00 @22,
4:00 @24,
2:00 @26,
1:00 @28, and back down

 View workout
05/09/20 1:05:15.0 14,679m 2:13.3

10:00 WU
4x 2k, goal just under 2:00 pace, 23-25spm, drag 120
6:00 recoveries. Felt very good. Me vs. the pace boat.

 View workout
05/08/20 42:00.0 10,080m 2:05.0

rate ladder, 6:00e, 18,20,22,24,26,24,22 spm, drag 125

 View workout
05/06/20 51:00.0 12,038m 2:07.0

10:00 WU
4x 1:00 max, 2:00 recover drag 130
5:00 paddle
10x :30 max, :30 recover, drag 130
5:00 paddle
3x 1:00 max, 2…

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05/04/20 1:03:00.0 15,025m 2:05.7

60:00 including 10:00 WU, 14405m
3:00 CD, 620m

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05/03/20 44:29.1 10,280m 2:09.8

10:00 WU
4x 1k, 5:00 recoveries, 3:35-3:36, drag 116

 View workout
05/01/20 45:00.0 10,978m 2:02.9

10:00 WU
30:00, 7638m, 23-24spm, drag 120
5:00 CD

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04/29/20 46:00.0 10,722m 2:08.7

10:00 WU and some drills
9x 1:00 max, 1:41.0- 1:43.8, 3:00 recoveries, drag 125

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04/27/20 41:56.0 10,000m 2:05.8

progression row, :05 below moving avg

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04/26/20 1:30:00.0 21,755m 2:04.1

3x 30:00 over the afternoon. variations of rate ladders, 18-26 spm

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04/24/20 41:52.0 10,000m 2:05.6

10:00 WU
1:00 'on' 1:00 recover, 2:00, 3:00, repeat to 10k
last 600m CD

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04/22/20 1:00:00.0 14,890m 2:00.8

10:00 WU
2x 6k, adjusting stroke rate to stay at 2:00 pace or just under, 6:00 rest between, drag 120
2:30 CD just to round out t…

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04/21/20 42:00.0 10,000m 2:06.0

SS, 20-21 spm, drag 120

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04/20/20 42:26.5 9,906m 2:08.5

10:00 WU
4x 1k, 4:30 recoveries, 1:47.5-1:49.4

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04/18/20 41:20.0 10,000m 2:04.0

steady state, hard :30 every 3:00

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