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Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
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Oct 16 Starting Your Workout: Warming-Up 

Paul Doe

Log

Date Distance Time Pace Comments Action
01/12/17 7,050m 30:00.0 2:07.6

10:00 warm up
2k baseline trial, 7:28 @ 26spm
12:30 cooldown

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01/10/17 7,077m 30:00.0 2:07.1

3x 10:00 @18-20spm
first day back, -dang it's gonna be hard

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11/11/16 7,130m 30:00.0 2:06.2

low and steady

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11/07/16 10,000m 41:32.0 2:04.6

low and steady

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11/07/16 14,300m 1:00:00.0 2:05.8

low and steady

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11/03/16 10,000m 40:00.0 2:00.0

10:00 warm up
steady 21-23 spm with :30 harder at 25-26 every 3:00

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10/31/16 10,800m 45:00.0 2:05.0

low and steady

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10/27/16 10,000m 43:00.0 2:09.0

low and steady

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10/22/16 13,800m 1:00:00.0 2:10.4

steady 19-20 spm

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10/21/16 11,287m 45:00.0 1:59.6

10:00 warm up
2x 2500m, 9:42, 9:50, 5:00 recovery
15:00 cool down

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10/11/16 13,800m 1:00:00.0 2:10.4

slow and easy, first 30:00 6800m, 2nd 30:00 6990m

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10/09/16 10,300m 40:52.0 1:59.0

10:00 warm up
2x 4k, 24-26 spm, 15:12, 15:40 full rest between

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10/07/16 12,420m 55:00.0 2:12.8

long and easy, 18-20 spm

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10/06/16 11,600m 48:14.0 2:04.7

10:00 warm up
4x 1k, 25-26 spm, 3:40, 3:40, 4:13 erg fell off blocks, 3:41, 4:00 recoveries
15:00 cool down

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10/03/16 10,000m 39:28.0 1:58.4

10:00 warm up
3x 2500m, 22-24 spm, 9:45, 9:49, 9:54
3:00 rests

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10/02/16 10,000m 44:00.0 2:12.0

steady 19-22 spm

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09/28/16 10,000m 42:20.0 2:07.0

steady 19-21 spm

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09/24/16 10,300m 43:15.0 2:05.9

10:00 warm up
2k @ 24-25spm, 2k easy, 2k @ 24-25, 2k easy

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09/23/16 10,000m 43:42.0 2:11.1

just steady 19-20spm

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09/18/16 14,300m 1:00:00.0 2:05.8

steady

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