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Paul Doe

Log

Date Workout Score Ave Comments Action
02/26/18 1:02:21.0 11,629m 2:40.8

5x 2k, 4:00 rest/recover
2k warm up
7:45 @ 22spm
7:35 @ 24spm
7:29 @ 26spm
2k cooldown

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02/23/18 10:00.0 2,330m 2:08.7

10:00 WU before10k

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02/23/18 38:59.0 10,000m 1:56.9

10k @ 38:59 for Pat's Alumni event

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02/19/18 49:30.0 11,257m 2:11.9

10:00 WU
5x 5:00, 20spm, 22, 24, 22, 20, 1:30 rest/recoveries
6:30 CD

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02/16/18 45:00.0 12,143m 1:51.1

Lifefitness water rower at PF

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02/15/18 50:55.0 11,124m 2:17.3

10:00 WU
3x 2k, 20spm, 24spm, 28spm, 6:00 recover/rest/CD
7:56, 7:37, 7:21

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02/13/18 1:00:00.0 13,206m 2:16.3

10:00 WU
20x :30 max @ 30spm, 2:00 recover/rest

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02/10/18 41:20.0 10,000m 2:04.0

10:00 @ 18, 20, 22, 24 each
1:20 @ 18spm to reach 10k

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02/08/18 1:10:00.0 15,714m 2:13.6

10:00WU
5x
3:00@ 22spm, 3:00 recover, 2:00@25spm, 2:00 recover, 1:00@27spm, 1:00 recover
felt stronger than Monday

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02/05/18 52:00.0 12,230m 2:07.5

10:00 WU
supposed to be 2x (750m 'on', 250 'off'), 28spm sub 2k pace but did not have it today. Struggled through…

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02/02/18 34:18.0 9,300m 1:50.6

workout with team
15:00 WU
6x 1k, each went well

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01/30/18 58:00.0 12,570m 2:18.4

10:00 WU
2x (1:00 on, 2:00 recover, rate ladder 26-34spm)

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01/28/18 45:00.0 10,080m 2:13.9

easy, feet out, 18-20spm

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01/27/18 34:20.0 8,800m 1:57.0

NES
10:00 WU
1k @ 3:21
3x 1k, 3:00 recovery

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01/25/18 46:00.0 10,733m 2:08.5

10:00 WU
12x :30 max, 28-30spm, 2:30 paddle
146-149m

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01/23/18 45:00.0 10,554m 2:07.9

15:00 WU
6:00, 5, 4, 3, 2, 1, @ 18, 20, 22, 24, 26, 28
5354m
9:00 CD

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01/21/18 1:00:00.0 12,980m 2:18.6

long, low 17 spm

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01/19/18 44:28.9 10,251m 2:10.1

10:00 WU
6x 1000m, 2:00 recoveries, 22, 24, 26, 24, 22, 25 spm
3:38-3:52
drag 115

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01/16/18 58:00.0 12,977m 2:14.0

10:00 WU
2x
6x2:00 max effort 24-26 spm, 1:00 recover, 544-562m, drag @ 135
4:00 CD

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01/14/18 1:00:00.0 13,433m 2:13.9

low intensity duration, 17-18 spm

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01/13/18 50:45.0 11,392m 2:13.6

5x 2k
2k WU
7:24, 7:26, 7:30, 23-24 avg, 3:30 recovery/rest
2k CD

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01/10/18 1:00:00.0 14,555m 2:03.6

4x 15:00, 20-21 spm @PF

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01/08/18 45:00.0 10,394m 2:09.8

10:00 WU
6x 2:00, 24-26 spm, 1:44.1 - 1:47.3, 3:00 recoveries,
5:00 CD

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01/02/18 1:00:00.0 14,597m 2:03.3

10:00 wu
50:00 steady, 20-21 spm

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12/30/17 52:00.0 11,380m 2:17.0

Disappointing. Supposed to be 2x 10:00, 1:50 pace but couldn't pull it off. Did a third because I need the work.
1:53, 2:00, 1:5…

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