Ed Koscik

Log

Date Distance Time Pace Comments Action
03/21/17 8,440m 37:57.0 2:14.8

monthly time trial today. PR 7:57 for 2000meters
Firemans carry and kettlebell swings, five sets, knee raises too.

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03/20/17 5,300m 25:06.0 2:22.0

short row today, got seeds started time trial tomorrow

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03/17/17 10,028m 46:24.0 2:18.8

good long workout today. rowing , five sets of farmers carries , kettlebell swings, leg lifts, half hour of swim

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03/15/17 6,299m 30:10.0 2:23.6

Zumba, weights, short 20+ minute swim and a late afternoon row

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03/14/17 6,565m 30:05.0 2:17.4

short medium hard row today followed by moderate weights

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03/13/17 10,390m 48:03.0 2:18.7

felt strong today. firemans carry five times , leg lifts two arm hang followed by 30 minute swim. nice nap PM

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03/12/17 6,727m 32:10.0 2:23.4

walk and then row

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03/10/17 6,545m 32:00.0 2:26.6

easy row today, some weights, farmers carry. Lots of people to talk to

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03/08/17 8,787m 40:00.0 2:16.5

two sprints today , some weights, walking, 30 minute swim....nice nap-- 45 minutes

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03/06/17 6,518m 30:00.0 2:18.0

first row after Costa Rico

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02/20/17 6,550m 30:00.0 2:17.4

Costa Rica Golds gym

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02/17/17 6,566m 30:00.0 2:17.0

one hour dance, 30 minute row, weights, walking, 30 minutes swim ..Good workout

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02/16/17 6,518m 30:36.0 2:20.8

one hour walk in the woods , nice steady state row while watching Tavis

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02/15/17 7,777m 35:08.0 2:15.5

did a time trial today and made my goal of 8:08 for 2000 meters

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02/13/17 8,750m 40:05.0 2:17.4

rowing, walking weights, 40 minute swim today.

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02/09/17 6,505m 30:03.0 2:18.5

Pilaties, farmers carry five times, kettlebell swings, two lap jog. 60 knee raises on roman chair

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02/07/17 8,621m 40:06.0 2:19.5

rowed at home today and felt strong

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02/06/17 7,010m 32:25.0 2:18.7

good workout today. set the drag factor a little higher 115?

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02/05/17 6,644m 31:00.0 2:19.9

felt strong today after being sick for a day or two

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02/02/17 2,090m 10:10.0 2:25.9

pilaties and weights, and very little rowing. probably need a day of rest

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