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Roy Jones

Log

Date Distance Time Pace Comments Action
03/25/19 12,000m 47:12.0 1:58.0

Morning meters felt good. Really felt a good hang and press the last 20 minutes.

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03/23/19 4,000m 15:00.0 1:52.5

Various starts and sprints. All on slides.

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03/23/19 6,500m 24:00.0 1:50.7

Rate change 20/24/28 3',2',1', Felt really good. getting down to 1:38 on the 28

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03/22/19 3,996m 13:23.6 1:40.5

CTC fail. Just didn't have it today. legs didn't have the drive I needed.

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03/21/19 10,000m 38:48.0 1:56.4

On the water again just wanted a good row. Felt good, not great but good

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03/20/19 8,000m 32:00.0 2:00.0

ON WATER IN 8. Mostly skill and drill. But when we got moving it felt great. Boat was working together. Minute pieces at 34 and 36 fel…

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03/18/19 8,000m 38:00.0 2:22.5

ON WATER in 4+. Didn't feel good and was very tired. back to reality.

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03/17/19 8,000m 33:00.0 2:03.7

ON WATER still drunk from yesterday. Boat felt awesome. The 8 was moving on a few 90 second pieces

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03/16/19 6,000m 21:30.0 1:47.5

500 intervals with crossfit style stuff during the rest. It was hard

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03/15/19 5,762m 20:00.0 1:44.1

Great work out. on slides. felt strong every rep. really felt the push with the legs.

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03/14/19 15,333m 1:00:00.0 1:57.3

Good meters. Threw some surges in there. kept the rate the same but would add pressure for a minute. HR got up to 170 on the surges nothi…

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03/13/19 8,000m 33:00.0 2:03.7

Back on the water. Skill and drill and a few pieces. Felt good.

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03/12/19 10,250m 20:00.0 1:57.0

Finished the hour on the bike. Didn't have 20 more minutes of rowing in me

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03/12/19 9,750m 40:00.0 2:03.0

easy morning meters. Struggled to pull good splits but didn't press to hard.

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03/11/19 15,034m 1:00:00.0 1:59.7

solid hour

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03/09/19 1,000m 2:59.7 1:29.8

1k TT. Felt pretty good. Good progress in my training

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03/09/19 304m 2:02.2 3:20.9 View workout
03/08/19 10,209m 40:00.0 1:57.5

Easy day before tomorrow. Accidental ocd screen. Same distance for each rep

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03/07/19 7,609m 30:01.6 1:58.3

felt really easy. short on time or i would have done more

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03/06/19 5,000m 17:08.8 1:42.8

5x1000m r2' 1:43 for first 4. easy going. Last one 1:39. Last 300 simulating the 1k race on saturday. Got stronger every 100 and f…

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