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Tom Zawalnyski

Log

Date Distance Time Pace Comments Action
10/21/17 16,000m 1:48:24.0 3:23.2

8+ tec outing

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10/19/17 6,000m 21:30.2 1:47.5

3x2km @ 26

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10/17/17 14,493m 1:00:00.0 2:04.1

1 hour UT2 w/ 3x5min UT1

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10/12/17 12,000m 43:47.5 1:49.4

8x1500 @26 w/5min rest

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10/10/17 7,819m 30:00.0 1:55.1

30@20

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10/09/17 15,642m 1:45:10.0 3:21.7

'Battle rowing'

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10/02/17 14,200m 1:20:39.0 2:50.3

'Battle rowing' in a 4+

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09/30/17 11,054m 2:27:13.0 6:39.5

4+ tec w/ 1/2 crew resistance rowing

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09/29/17 12,000m 48:36.6 2:01.5

4k @ UT2 4K UT1 4K UT2

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09/28/17 6,000m 20:31.8 1:42.6

12 x 500m rate 26 28 30 32 repeat.

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09/20/17 6,800m 50:46.0 3:43.9

Evening tec

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09/19/17 16,000m 1:04:05.2 2:00.1

16k UT2 w/ 3x2k UT1

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09/16/17 1,000m 3:24.0 1:42.0

Rate 24

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09/13/17 14,679m 1:00:00.0 2:02.6 View workout
09/11/17 14,755m 1:00:00.0 2:01.9

3x15min UT2 3x5min 5kish pace

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09/06/17 7,457m 30:00.0 2:00.6 View workout
09/04/17 13,604m 1:00:00.0 2:12.3 View workout
02/08/17 7,713m 30:00.0 1:56.6 View workout
02/08/17 1,500m 5:17.0 1:45.6 View workout
02/08/17 1,500m 5:25.0 1:48.3 View workout