Paul Doe

Log

Date Distance Time Pace Comments Action
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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04/02/16 13,272m 59:00.0 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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04/02/16 5,000m 22:57.0 2:17.7

a.m. volume

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04/01/16 10,057m 45:00.0 2:14.2

steady, 19 spm

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03/31/16 13,398m 1:00:00.0 2:14.3

10:00 warm up
10x 2:00, 24-25spm, 1:49.1-1:50.2, 2:00 recoveries
11:30 cooldown

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03/30/16 10,145m 48:00.0 2:21.9 View workout
03/29/16 13,457m 1:00:00.0 2:13.7

10:00 warm up
15x :30 @ 20-21spm, 2:00 recoveries, drag @ 135
12:30 cooldown to make 60 min even

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03/28/16 1,500m 7:00.0 2:20.0

waiting for Garret to go to gym

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03/27/16 12,867m 1:00:00.0 2:19.8

slow and steady volume

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03/26/16 12,221m 53:22.0 2:11.0

10:00 warm up
3x2k, 4:00 recoveries, 7:09.9, 7:19.5, 7:24.5
2k cool down

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03/25/16 6,540m 30:00.0 2:17.6

#3, 18-19spm

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03/25/16 7,040m 30:00.0 2:07.8

#2, 20spm

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