Ed Koscik

Log

Date Distance Time Pace Comments Action
12/17/07 5,200m 24:15.0 2:19.9

31 minutes on recumbent then erg

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12/06/07 6,000m 27:15.0 2:16.2 View workout
12/03/07 6,000m 27:03.0 2:15.2 View workout
12/01/07 9,000m 41:45.0 2:19.1

A good way to start the month !

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11/29/07 8,000m 41:10.0 2:34.3

long slow distance

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11/28/07 8,500m 40:00.0 2:21.1 View workout
11/25/07 8,400m 40:00.0 2:22.8 View workout
11/24/07 8,000m 42:10.9 2:38.1

none

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11/22/07 6,666m 32:10.9 2:24.8

first of 200,000

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07/31/07 5,002m 23:08.0 2:18.7

ran one mile , rowed 5000m then swan. toomuch, I am stiff

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07/16/07 6,444m 30:00.0 2:19.6

stationary bike and row and walk

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04/18/07 6,500m 30:15.0 2:19.6

stationary recumbent .5 hrs and row on concept 2 for .5 hrs

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04/15/07 6,250m 30:00.0 2:24.0 View workout
04/11/07 6,250m 30:00.0 2:24.0

ran 30 min, row 30 min, swim 40 min

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04/03/07 6,500m 31:40.0 2:26.1

Just got back from Rome

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03/14/07 6,750m 30:00.0 2:13.3

felt strong today.

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03/11/07 6,000m 28:00.0 2:20.0

Holeman YMCA, nice ERGS

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03/05/07 5,000m 23:35.0 2:21.5

nice steady pace...2:18/500 with heart rate about 120. one quick sprint got pace to 1:49, could not go any faster

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03/02/07 6,500m 30:40.0 2:21.5

first a tough spin class, followed by a 9 minute one mile run, pulse got to 171, run then a nice easy row&

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02/26/07 6,600m 30:00.0 2:16.3

felt strong today. nice easy pace and kept heart rate below 230 for the most part.

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