Jenni Crook

Log

Date Distance Time Pace Comments Action
04/15/21 1,872m 10:00.0 2:40.2 View workout
04/15/21 126m 0:51.6 3:24.7 View workout
04/14/21 6,699m 30:00.0 2:14.3

30minutes changing through 18/22/24/18/22/24spm every five minutes. 2K + 20/16/14/20/16/14

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04/14/21 739m 4:00.0 2:42.3 View workout
04/13/21 2,015m 10:19.3 2:33.6 View workout
04/12/21 5,000m 23:33.1 2:21.3 View workout
04/09/21 1,543m 6:45.0 2:11.2 View workout
04/07/21 21,097m 1:40:52.8 2:23.4 View workout
04/06/21 7,013m 34:29.3 2:27.5 View workout
04/05/21 6,697m 30:00.0 2:14.3

30 mins at 20spm. Pace = 2K+18-20 (5K+13-15) Single Power Strokes

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04/05/21 750m 4:00.0 2:40.0 View workout
04/03/21 1,888m 10:00.0 2:38.8 View workout
04/03/21 2,400m 9:11.3 1:54.8

400 @2K -2
2 min rest
400 @2K -1
2 min rest
1200 @2K
3 min rest
400 max finish

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04/03/21 1,510m 7:11.2 2:22.7 View workout
04/02/21 4,791m 20:00.0 2:05.2

10 min @20 spm
5 min rest
10 min @20 spm
(Deduct 100m for each <>20 spm)
Distance of slower of two repetitions.

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04/02/21 1,658m 8:18.7 2:30.3 View workout
04/01/21 1,000m 4:20.0 2:10.0 View workout
03/31/21 6,065m 25:00.0 2:03.6

5 x 5mins at 28spm. Pace = 2K+6-8 (5K+1-3) 2min rests

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03/31/21 989m 6:00.0 3:02.0 View workout
03/30/21 6,370m 28:00.0 2:11.8

10min/4min/10min/4min – at 20/24/20/28spm (2min rests)
2K pace +20 / 12 / 20 / 6 (or 5K pace + 15/7/15/1)

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