Ed Koscik

Log

Date Distance Time Pace Comments Action
04/30/18 4,282m 20:08.0 2:21.0

good workout, two sprints and weight work out also

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04/27/18 4,130m 20:00.0 2:25.2

Row, 25 + min on bike and 30 min. swim. really felt strong at end of swim. Also did hang, knee raises, pull ups, dips, hip raise

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04/23/18 4,243m 20:06.0 2:22.1

Doing PT stuff and feeling the difference +++
20 min on bike. long walk yesterday

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04/20/18 3,185m 15:05.0 2:22.0

also 20 min.on bike and swam 30 min.

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04/18/18 3,658m 18:02.0 2:27.8

also did 22 minutes on bike, PT exercises and Roman chair plus two arm hang

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04/17/18 3,166m 15:20.0 2:25.2

hip problems almost gone completely

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04/05/18 3,016m 15:03.0 2:29.7

rowed in Boston, Lori cancer....

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03/28/18 1,032m 10:08.0 4:54.5

still have back/hip problems

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03/20/18 2,080m 10:00.0 2:24.2

back injury? off erg for a while

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02/05/18 3,149m 15:06.0 2:23.8

easy one today, row and short swim

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01/31/18 6,252m 30:02.0 2:24.1

Row bike swim today. Small pain mostly on right side

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01/29/18 6,464m 30:01.0 2:19.3

Row, get-up, swings, crunches, 15 min. bike

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01/26/18 3,105m 14:13.0 2:17.3

quick row today plus swings, getups, dips , crunches, and dips

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01/24/18 3,333m 15:14.0 2:17.1

aqua zombi , 20 min swim, row, swings, Turkish getup, crunch. three day run

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01/23/18 3,369m 15:03.0 2:14.0

100 KB swings 5 each side getups and bicycle crunches. keep the thing going

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01/22/18 3,750m 17:00.0 2:16.0

Zumba 100 kettlebell swings, Turkish getups and row 17 minutes. Semper row !

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01/20/18 7,157m 31:33.0 2:12.2

23 minute warmup in Madison for the Meltdown followed by 2K race, my time 8:01. Probably need more leg strength, Yes, yes, swing that ke…

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01/18/18 7,021m 32:31.0 2:18.9

nice steady pace

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01/16/18 9,090m 41:25.0 2:16.6

rowed at home today one one minute sprint

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01/15/18 6,767m 32:02.0 2:22.0

short one at the Y today. reconnected with Stan from Nashotah

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