Vlada Savcenko

Log

Date Workout Score Ave Comments Action
02/16/21 45:00.0 9,390m 2:23.7

Change spm every 5mn
18/20/22/24/22/20/22/24/20
First 5mn - warm up
Last 5mn - cool down very easy 20spm

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02/15/21 4:35.0 1,000m 2:17.5

Cool down

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02/15/21 4:30.0 1,000m 2:15.0

Warm up

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02/15/21 15:00.0 3,490m 2:08.9

Pyramid dark horse
Spm22
1’/1’
2’/1’
3’/1’
4’/1’
5’/1&rsqu…

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02/12/21 1:56.0 377m 2:33.8

Warm up very easy before big session

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02/12/21 20:00.0 4,840m 2:03.9

2mn on / 2mn off

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02/11/21 40:00.0 8,122m 2:27.7

Technical session with Naomi

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02/10/21 5:00.0 956m 2:36.9

Warm up
No straps

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02/10/21 27:00.0 5,918m 2:16.8

9mn on / 2mn off
Change of spm every 3mn 24-26-28

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02/06/21 5:38.9 1,051m 2:41.2

Easy warm up paddling

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02/06/21 1:00:00.0 12,090m 2:28.8

2x 30mn / 90s rest

Changing spm every 6mn : 18/20/22/20/22

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02/06/21 32:00.0 6,852m 2:20.1

8mn on / 2mn off
1- 4’@22/4’@24spm
2- every 2’: 22/24/22/24
3- every 2’: 22/26/24/22
4- 2’@…

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02/05/21 24:00.0 6,152m 1:57.0

8x 3on/3off
5538m workout
614m rest time paddling

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02/05/21 4:00.0 781m 2:33.6

Warm up

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02/03/21 6:43.6 1,377m 2:26.5

Warm up + 5mn cool down at 2:20

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02/03/21 23:25.9 5,000m 2:20.5

Négative splits every 1k
2:23:5 the slowest
2:15:7 the fastest (last one)

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02/02/21 4:43.9 1,009m 2:20.6

Warmup

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02/02/21 5:19.4 1,377m 1:55.9

Part of Crossfit Emom

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02/02/21 4:44.4 2,018m 2:20.9

Warm up

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02/02/21 5:03.4 2,495m 2:01.6

Part of Crossfit Emom

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02/01/21 7:00.0 1,174m 2:58.8

Warm up 3’30 + 3’30 cool down

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02/01/21 30:00 6,276m 2:23.4 View workout
02/01/21 10:00.0 2,832m 3:31.8

Cool down

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02/01/21 50:01.6 20,696m 2:25.0

Technofit ride
Long warm up

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01/30/21 1:00:00.0 12,136m 2:28.3

2x 30mn intervals
5mn paddling / 1mn sprint
@22/24/26/28spm
Damper 4 then 3
90s rest between intervals
Average spm:…

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