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Paul Doe

Log

Date Workout Score Ave Comments Action
04/23/17 1:00:00.0 14,170m 2:07.0

steady 20 spm, slow slide

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04/22/17 1:00:00.0 13,770m 2:10.7

20 spm, hard 10 each 5:00 after 10:00 warm up.

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04/18/17 48:20.0 11,058m 2:11.1

10:00 warm up
8x 500m, 1:44.9-1:49.0, 3:00 recoveries

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04/16/17 30:00.0 6,650m 2:15.3

quick hands, slow slide

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04/15/17 45:00.0 10,260m 2:11.5

quick hands, slow slide

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04/09/17 1:00:00.0 13,700m 2:11.3

quick hands away, slow up the slide, 18-19 spm
a few pauses at 10:00 intervals

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04/08/17 40:00.0 8,742m 2:17.2

10:00 warm up
10's @ max drag, max effort every 3:00 for 30:00
ref. 400 watts max

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04/06/17 45:00.0 10,530m 2:08.2

steady with max :30 every 5:00 after 10:00 of warm up.

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04/04/17 45:00.0 10,440m 2:09.3

slow and steady

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04/03/17 20:10.0 4,500m 2:14.4

GLR-
15:00 warm ups-
1500m trial @ 5:09.9

 View workout
04/02/17 35:42.0 8,300m 2:09.0

10:00 warm up
4x 500m, 2:00 recovery
10:30 cool down

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04/01/17 1:00:00.0 14,054m 2:08.0

steady volume meters

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03/30/17 15:00.0 3,150m 2:22.8

pre-tank warm up

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03/29/17 22:00.0 5,000m 2:12.0

Challenge meters

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03/28/17 44:52.0 10,351m 2:10.0

10:00 warm up
4x 1k, 3:40, 3:40, 3:45, 3:48
cooldown to round out the minutes

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03/27/17 9:00.0 2,000m 2:15.0

warm up before tanks

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03/26/17 43:22.3 10,000m 2:10.1

steady 20-21 with max '10' at each 5:00 after 10:00

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03/25/17 45:00.0 10,124m 2:13.3

recovery meters

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03/25/17 36:30.0 9,000m 2:01.6

GLR workout
warm up, 3x 1500m, 20spm, 24spm, open,
recoveries and cooldown, estimates of time and meters

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03/23/17 42:59.0 10,000m 2:08.9

Challenge meters, 20-21 spm

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03/22/17 50:00.0 11,700m 2:08.2

10:00 warm up
then alternating 5:00@ 2:00 pace, 5:00 recovery pace

 View workout
03/21/17 1:00:00.0 14,250m 2:06.3

long, low steady base build and meters for the Challenge.20-21spm, max effort '10' every 5:00 after first 10:00

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03/20/17 10:00.0 2,300m 2:10.4

warm up before tanks

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03/17/17 31:00.0 8,200m 1:53.4

10:00 warm up
6x 1k, 4:00+/- rests between, 3:30 or under for all
GLR workout

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03/15/17 10:00.0 2,200m 2:16.3

warm up before tanks

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