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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Paul Doe

Log

Date Distance Time Pace Comments Action
04/18/16 10,000m 42:23.0 2:07.1

steady recovery day row. 19-21spm

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

some volume

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04/17/16 9,564m 45:00.0 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 1,042m 5:00.0 2:23.9

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

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04/15/16 12,870m 54:33.0 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 7,010m 30:00.0 2:08.3

some easy volume

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04/13/16 11,648m 50:00.0 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 5,000m 21:58.0 2:11.8

just some volume, 20spm

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04/11/16 11,641m 52:01.0 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 7,075m 30:00.0 2:07.2

legs pooped

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

another early pre-gym warm up for the meters

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

#2

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

pre-gym warm up

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04/08/16 11,846m 52:00.0 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 7,539m 30:00.0 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 4,450m 20:00.0 2:14.8

10:00 warm up and cooldown

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04/05/16 13,782m 1:00:00.0 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 6,615m 30:00.0 2:16.0

#3, 19-20spm

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

#2, 19-20 spm

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

#1

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