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Alasdair Rae

Log

Date Workout Score Ave Comments Action
07/17/20 1:10:00 16,006m 2:11.2

SS 16k

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07/15/20 v500m/1:00r...6 3,000m 1:44.8

6x500 1:00 rest at target max 1:45.0 just for some speed. Good workout.

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07/15/20 10000m 43:49.1 2:11.4

Easy 10k

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07/14/20 5000m 22:24.9 2:14.4

5k SS

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07/14/20 500m 1:38.6 1:38.6

Fast 500, can’t keep up 40spm for long.

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07/14/20 30:00 7,530m 1:59.5

30r20 no warm up

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07/12/20 5000m 22:28.8 2:14.8

5k to end the week. Tired.

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07/12/20 v500m/1:00r...6 3,000m 1:40.8

6x500 at 1:41.0 or below was the plan. Slightly higher DF and shortened strokes but this time I did it. Last two were tough. Excellent ef…

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07/12/20 2000m 8:58.6 2:14.6

2k warm up

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07/11/20 1:00:00 14,068m 2:07.9

SS hour, UT2 the whole way. A bit boring in the middle today.

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07/10/20 2000m 8:37.2 2:09.3

Extra metres

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07/10/20 5000m 18:26.2 1:50.6

Fast, tough 5k. Just checking fitness. Not done fast 5k in a while. This was tough but not brutal. Well paced. This was my 5th fastest 5k…

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07/10/20 2000m 9:01.9 2:15.4

Warm up

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07/08/20 21097m 1:27:40.0 2:04.6

First half marathon for ages. Didn’t go crazy, just under 2:05 average. Should try for PB over coming months. Stopped for a drink j…

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07/06/20 2000m 7:50.4 1:57.6

Good 2k rate 20. Some strong pulling although I am not very strong these days. First Monday session in ages. Doing better but need more s…

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07/06/20 1500m 5:07.4 1:42.4

This was just another 2k prep piece. I'm really not sure I could have done another 500 at this pace. Maybe, but not sure. It was qui…

 View workout
07/06/20 5000m 22:12.6 2:13.2

Warm up 5k

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07/05/20 12000m 50:58.5 2:07.4

SS 12k, good session. First 60k week in ages and average back up to 50k.

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07/04/20 18000m 1:19:08.3 2:11.8

Longest row for a while, easy pace. Sensible session.

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07/03/20 2000m 7:58.8 1:59.7

2k at brisk 2:00 but with slow 3rd split and fast final 500. Getting lactic burn in forearms pretty bad this session.

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07/03/20 v500m/1:00r...6 3,000m 1:46.7

Failed 6x500 at sub 1:41.0. Bottled it. Physically, I can do this. Try again soon.

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07/03/20 5000m 22:01.5 2:12.1

Easy warm up

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07/01/20 500m 1:42.6 1:42.6

Speed test. Took ages to get to 1:42.5 target speed. This felt nasty. Thought about HD. I think I need a bit more easy rowing next few da…

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07/01/20 45:00 10,841m 2:04.5

Brisk then SS, 45 minutes. First 25 mins, just over 6k, at or under 2:00.0 then slow to the end. Bit tired.

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06/29/20 2000m 8:00.0 2:00.0

Brisk 2k to finish

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