Paul Doe

Log

Date Distance Time Pace Comments Action
06/03/17 10,000m 41:30.0 2:04.5

10:00 warm up then 1:00 @ 30spm, 2:00@ 20spm

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05/31/17 6,840m 28:38.0 2:05.5

GLR workout, came in from lightning storms

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05/30/17 10,430m 45:00.0 2:09.4

steady 20spm

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05/27/17 9,356m 38:45.0 2:04.2

10:00 warm up
7x 500m max, 3:00 recover, 1:45.x-1:49.x

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05/25/17 10,000m 41:28.0 2:04.4

steady state, 20spm

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05/21/17 10,000m 43:49.0 2:11.4

higher drag, 125
quick hands, 19-20 spm

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05/21/17 10,200m 45:00.0 2:12.3

12:00 warm up, 18-20 spm, hard 10 every 3:00

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05/15/17 4,000m 14:10.0 1:46.2

GLR pre-practice pieces
4x 1000 max

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05/14/17 14,350m 1:00:00.0 2:05.4

low and steady

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05/14/17 10,575m 44:00.0 2:04.8

10:00 warm up
1k @4:00
30:00 w/max :30 every 3:00

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05/07/17 11,180m 52:00.0 2:19.5

5x 2k, 2:00 rest/recoveries

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05/06/17 10,150m 42:20.0 2:05.1

9:00 warm up
5x 1k, 3:00 recoveries

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05/02/17 11,300m 48:00.0 2:07.4

10:00 warm up
2x 10:00, 1:56-1:57, 4:00 recover
5:00 sub 1:57, 5:00 cool down

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04/29/17 10,000m 45:30.0 2:16.5

easy row to hit 1,000,000m

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04/26/17 10,000m 37:13.0 1:51.6

GLR workout on erg
2x (4x 750m, 2:00 recoveries), 5:00 rest between sets

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04/25/17 10,350m 45:00.0 2:10.4

quick arms, slow slide, 20-21 spm

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04/23/17 14,170m 1:00:00.0 2:07.0

steady 20 spm, slow slide

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

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

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04/18/17 11,058m 48:20.0 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 6,650m 30:00.0 2:15.3

quick hands, slow slide

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