Vlada Savcenko

Log

Date Workout Score Ave Comments Action
03/05/21 24:00.0 5,635m 2:07.7

Gillian’s session
8x 3’on / 3’ off
Exercises in rest time

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03/04/21 2:48.0 519m 2:41.8

Warm up

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03/04/21 35:00.0 7,665m 2:16.9

2x 10’ then 2x 5’ then 5’ recoverly paddle

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03/03/21 10000m 23:26.1 2:20.6 View workout
03/03/21 7:00.0 1,312m 2:40.0

Technical warmup

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03/03/21 30:00.0 6,616m 2:16.0

3x 10’on/10’off

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03/02/21 30:00 6,547m 2:17.4 View workout
03/02/21 5:25.0 1,011m 2:40.7

Strapless
Cool down

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02/24/21 9:05.0 1,830m 2:28.9

Warm up strapless

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02/24/21 15:00.0 3,872m 1:56.2

15x 1’on/1’off

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02/23/21 2:46.0 516m 2:40.8

Warm up

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02/23/21 45:00.0 9,544m 2:21.4

Row with Jess Eddie
First 5mn warm up @18-19spm
Then change every 10mn: 20/22/20/22

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02/22/21 1:00:00 12,531m 2:23.6 View workout
02/20/21 1:00:00 12,357m 2:25.6

2x 30mn on / 1’30 off
Paddling with on pace 1mn sprints on 10th - 15th - 20th - 25th - 30th minute @22/24/26/28/30

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02/20/21 7:56.0 1,511m 2:37.5

Warm up

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02/20/21 32:00.0 7,198m 2:13.3

4x 8’ on / 2’ off

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02/19/21 5:21.2 1,006m 2:39.6

Warm up

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02/19/21 29:00.0 6,690m 2:10.0

5/4/3/2/1/2/3/4/5mn intervals with 1mn rest between
negative splits, happy with the results

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02/17/21 3:48.0 765m 2:29.0

Warm up

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02/17/21 15:00.0 3,847m 1:56.9

15x 1’ on / 1’ off
@24/26/28/30/32 x3

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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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