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Warren Alford

Log

Date Distance Time Pace Comments Action
05/24/17 10,770m 40:00.0 1:51.4

4x10mins @ 24 with 2min rest

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05/23/17 14,000m 55:21.3 1:58.6

14km @ 22

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05/21/17 5,000m 19:21.1 1:56.1

5km light @ 22

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05/17/17 10,328m 40:00.0 1:56.1

40mins @ 22

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05/16/17 14,000m 54:01.6 1:55.7

14km @ 22

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04/26/17 1,000m 3:09.5 1:34.7

1km trial

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04/24/17 10,000m 40:25.1 2:01.2

10km light

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04/04/17 10,000m 38:45.8 1:56.2

10k at 22

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03/28/17 10,000m 39:01.4 1:57.0

10k Medium Power

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03/22/17 10,636m 40:00.0 1:52.8

4x10mins @ 24-26 - 2mins Rest

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03/02/17 12,824m 50:00.0 1:56.9

2x25min @ 18 for 4mins and 28 for 1min - 3min Rest

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02/25/17 2,000m 6:42.1 1:40.5

Arizona Indoor Rowing Championship

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02/22/17 9,924m 40:00.0 2:00.9

2x20min 3min rest - Light Session

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02/21/17 1,500m 4:48.9 1:36.3

1500m at my 2km pace.

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02/18/17 2,000m 6:22.5 1:35.6

4x500m at Max

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02/15/17 7,438m 33:09.7 2:13.7

2 x Power Strokes

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02/08/17 3,000m 10:28.2 1:44.7

3x1000m at 30. Failed to finish all 5

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02/07/17 10,219m 40:00.0 1:57.4

40mins at 18

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02/01/17 6,799m 30:00.0 2:12.3

V02 Max Session 10 x 3mins.
Hard average 1:45.3 @ 32

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01/31/17 7,000m 27:20.0 1:57.1

7km straight

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