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Log

Date Workout Score Ave Comments Action
01/26/20 43:47.0 10,000m 2:11.3

easy row to loosen up, 19spm

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01/25/20 20:00.0 4,000m 2:30.0

WU and staying loose at NE Sprints

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01/25/20 6:58.5 2,000m 1:44.6

NE Sprints

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01/24/20 30:00.0 6,820m 2:11.9

easy meters

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01/23/20 44:00.0 10,180m 2:09.6

10:00 WU
34:00, every 3:00, a 10 max then recover

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01/22/20 30:00.0 6,670m 2:14.9

warm up and stay loose

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01/21/20 47:20.0 10,950m 2:09.6

10:00 WU
2x 2k with rest between, 7:07.9 and 7:19.8
30:00 aerobic cooldown

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01/21/20 7:07.9 2,000m 1:46.9

drag 117, avg. 29spm

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01/19/20 1:16:00.0 17,263m 2:12.0

10:00 WU
2x 33:00 rate ladder, 3:00e 16 thru 26 and back down

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01/18/20 1:18:00.0 17,991m 2:10.0

rate ladder 3:00e 16 thru 26, back down, 33:00 total
5:00 rest
alternating ON and OFF's, 1:00 thru 4:00 and back down, 40:00…

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01/17/20 1:00:00.0 14,100m 2:07.6

2x 30:00 easy at PF

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01/16/20 58:46.0 13,129m 2:14.2

10:00 WU
22:00 rate ladder, 2:00 ea 16-26-16,
2x 5x 200m max, 2:00 recovery, 1:41-1:42 pace ea

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01/14/20 45:00.0 10,457m 2:09.1

10:00 WU
8x 500m, 2:00 recoveries, 1:44.1-1:48.9, 26-30 spm
5:00 CD

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01/12/20 1:10:00.0 16,139m 2:10.1

10:00 WU
steady state work
2x 30:00, 7227m@23spm, 6702m @22spm

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01/11/20 58:40.0 13,600m 2:09.4

10:00 WU
3x 2k, 4:00 recovery, 7:16, 7:26, 7:46 - 2x 1k 3:00 recovery - 1x 500m

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01/08/20 53:27.0 13,260m 2:00.9

10:00 WU-2260m
100m hard, 100m easy, 200m, 300m etc through 1k- 11k total

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01/06/20 1:10:00.0 16,957m 2:03.8

5:00 WU
2x 30:00 rate ladders, 5:00 ea 20,22,24,26,24,22, 7486m,7296m
5:00 CD

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01/03/20 1:00:00.0 13,599m 2:12.3

10:00 WU
15x 1:30, 26spm 1:30 recoveries, 405-412m
5:00 CD

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01/01/20 58:00.0 13,290m 2:10.9

10:00 WU
4x
3:00 @ 22, 3:00 recover, 2:00 @ 24-25, 2:00 recover, 1:00 @ 27-28, 1:00 recover

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12/29/19 1:00:00.0 14,135m 2:07.3

2x 30:00, 7005m, 7130m

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12/24/19 1:00:00.0 15,100m 1:59.2

2x 30:00 rate ladders, 10:00 rest

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12/22/19 1:00:00.0 14,486m 2:04.2

2x 30:00 at PF water rower, rate ladders 20, 22, 24,26, 24,22

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12/20/19 46:56.0 10,000m 2:20.8

easy day Challenge meters

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12/19/19 15:00.0 3,500m 2:08.5

warm up for weights

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12/18/19 48:00.0 11,058m 2:10.2

10:00 WU
5x 1k, 3:00 recoveries, 3:34-3:38, drag 120
5:00 CD

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