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Paul Doe

Log

Date Workout Score Ave Comments Action
04/30/16 21:37.0 5,000m 2:09.7

10:00 warm up, then hard 10 every 2:00

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04/27/16 44:53.0 10,385m 2:09.6

10:00 warm up
3x 1k, sub 1:50, 25-26spm
15:00 cool down

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04/25/16 1:00:00.0 13,937m 2:09.1

steady, low rate. short rests at 10:00, 30:00, 45:00

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04/22/16 45:00.0 10,589m 2:07.4

10:00 warm up
10x 1:00, 2:30 recoveries
goal of sub 1:50 rate as low as possible, 25-26spm

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04/18/16 42:23.0 10,000m 2:07.1

steady recovery day row. 19-21spm

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04/17/16 30:00.0 6,811m 2:12.1

some volume

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04/17/16 45:00.0 9,564m 2:21.1

10:00 warm up
10x :30 max, 2:00 recover, drag@ 141, 22-23spm
10:00 cool down

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04/15/16 5:00.0 1,042m 2:23.9

another 5:00 to put me over 350k meters for WEC

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04/15/16 54:33.0 12,870m 2:07.1

5x2k, warm-up, then 3x sub 1:55, last one 1:58+, 23-24 spm, 3:00 recoveries

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04/14/16 30:00.0 7,010m 2:08.3

some easy volume

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04/13/16 50:00.0 11,648m 2:08.7

10:00 warm up
6x3:00, goal sub 1:50, 1:47.0-1:49.2, 27-28spm
3:00 recoveries
4:00 cooldown

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04/12/16 21:58.0 5,000m 2:11.8

just some volume, 20spm

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04/11/16 52:01.0 11,641m 2:14.0

10:00 warm up
5x 1k, rate low enough to maintain sub 2:00 pace, 21-22spm,
10:00 cooldown

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04/10/16 30:00.0 7,075m 2:07.2

legs pooped

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04/10/16 30:00.0 6,518m 2:18.0

another early pre-gym warm up for the meters

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04/09/16 30:00.0 6,814m 2:12.0

#2

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04/09/16 30:00.0 6,519m 2:18.0

pre-gym warm up

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04/08/16 52:00.0 11,846m 2:11.6

10:00 warm up
12x :30, drag @ 135, 11-12 max strokes, 3:00 recoveries

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04/06/16 30:00.0 7,539m 1:59.3

held rate just enough to stay at 2:00 split rate or slightly under. Started at 22spm, finished at 24spm.

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04/06/16 20:00.0 4,450m 2:14.8

10:00 warm up and cooldown

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04/05/16 1:00:00.0 13,782m 2:10.6

10:00 warm up
7x3:00 @ 22, 24, 26, 28, 26, 24, 22. 3:00 recoveries
8:00 cool down

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04/03/16 30:00.0 6,615m 2:16.0

#3, 19-20spm

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04/03/16 30:00.0 6,819m 2:11.9

#2, 19-20 spm

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04/03/16 30:00.0 6,620m 2:15.9

#1

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04/02/16 59:00.0 13,272m 2:13.3

10:00 warm up
4x 2k, goal of low rate, 2:00 pace, 20-21spm, 4:00 recoveries

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