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Simon Canning

Log

Date Distance Time Pace Comments Action
11/22/21 7,462m 30:00.0 2:00.6

Day 22 (Rowalong 21) sr pace ladder 4 mins 18/22/24/26 2k plus 20/15/12/10 last 2 mins 28 2k

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11/22/21 1,388m 6:04.1 2:11.1

WU

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11/21/21 7,242m 30:00.0 2:04.2

Rowalong session day 20 (on day 21) ladder sr and pace. Low tier (green chilli)

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11/21/21 178m 0:48.0 2:14.8 View workout
11/21/21 1,622m 7:13.8 2:13.7

WU

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11/20/21 7,530m 30:00.0 1:59.5

Burning off anger: 2 mins 18/20/22/24/26 2k plus 20/10/8/6/5 roughly

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11/20/21 1,293m 5:34.0 2:09.1

WU

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11/20/21 6,607m 30:00.0 2:16.2

Attempt 2: 6 mins @ 18/22/26/22/18 pace 2k plus 20/15/10/15/20

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11/20/21 249m 7:08.8 14:21.0

Attempt 1: all the meters count. Don’t they?

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11/20/21 1,400m 6:04.0 2:10.0

WU

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11/19/21 7,072m 30:00.0 2:07.2

Rogue recovery session. Elevated hr relative to expected. Broadly sr 18, power strokes and recovery strokes

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11/19/21 1,085m 5:05.4 2:20.7

WU

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11/18/21 7,393m 30:00.0 2:01.7

No 17: 15 mins 20sr2k+18 10 mins 24sr2k+12 5 mins 28sr 2k+0 Top tier

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11/18/21 6,745m 30:00.0 2:13.4

Day 18 Rowalong: low tier 18 spm 2k+20 5 x power strokes every 5 mins

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11/18/21 2,277m 10:04.7 2:12.7

WU

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11/17/21 2,000m 7:16.7 1:49.1

2k TT

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11/17/21 2,381m 10:05.0 2:07.0

2k TT warm up

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11/17/21 7,065m 30:00.0 2:07.3

Low tier. No focus. Aiming for 18/20 sr 2 mins pace variable. Drag factor change. Feet out for 6 mins

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11/17/21 1,704m 7:31.8 2:12.5

WU

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11/16/21 7,447m 30:00.0 2:00.8

Mid tier. 20 spm pace 2k +10/11 ish (suggested +15). Need to rerow 2k TT

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