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Sean Richards

Log

Date Workout Score Ave Comments Action
01/17/18 11:10.1 2,638m 2:07.0

Stroke pyramid: 1,2,3...15...2,1 / 3 light

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01/16/18 100m 0:20.8 1:44.0

100m Time atrial

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01/14/18 23:38.1 5,566m 2:07.3

5 x 1000m / 1 min easy

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01/13/18 v1:00/1:00r...7 4,143m 1:55.8

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

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01/12/18 20:00 4,917m 2:02.0

20 minutes - Consistent pace throughout

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01/11/18 20:27.6 5,012m 2:02.4

6 x 500m / 2 min easy

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01/08/18 1:50 508m 1:48.6

500m Hard

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01/07/18 2x2000m/4:00r 16:10.4 2:01.3

2 x 2000m rate increase / 4 min easy

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01/05/18 10x1:00/1:00r 2,695m 1:51.3

10 x 1 min / 1 min easy

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12/31/17 21:00 5,111m 2:03.2

21 minutes with rate increase

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12/29/17 5000m 19:56.1 1:59.6

5000m Pickups- With first 20 strokes every 500m at higher intensity

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12/27/17 5x3:00/1:00r 3,841m 1:57.1

5 x 3 min / 1 min easy

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12/23/17 5000m 19:55.8 1:59.5

5000 metre - Steady

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12/22/17 1000m 3:44.6 1:52.3

1000m Time Trial

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12/22/17 11x0:20/r 876m 2:05.5

6 x 20 seconds high intensity intervals

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12/20/17 5x750m/1:00r 14:12.8 1:53.7

5 x 750m effort / 1 min easy

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12/20/17 5:00 1,203m 2:04.6

Warm up

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12/19/17 3x3:00/2:00r 2,414m 1:51.8

3 x 3 min / 2 min easy

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12/18/17 v250m/r...14 2,600m 2:03.1

High Intensity Interval Pyramid starting at 250 meters

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12/18/17 5:00 1,251m 1:59.9

Warm up

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12/06/17 4x5:00/3:00r 5,119m 1:57.2

4 x 5 min / 3 min easy

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12/01/17 29:58.8 6,860m 2:11.1 View workout
11/30/17 100m 0:20.5 1:42.5

100m Time atrial

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11/30/17 20x0:20/0:40r 1,871m 1:46.8

20 x 20 sec / 40 sec easy

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11/29/17 6x2:00/1:00r 3,143m 1:54.5

6 x 2 min / 1 min easy

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