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Alex Markowski

Log

Date Distance Time Pace Comments Action
09/22/18 10,000m

Head of the Tomahawk

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09/21/18 8,000m

Work in V8+ very rough estimate

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09/20/18 17,525m 1:12:00.0 2:03.2

Warmup, 2x30:00/2:00r @SS, Cooldown

Result:
Standard 10' warmup: 2366m

2x30:00/2:00r @SS: 1st 7337m 2:02.6 20, 2nd…

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09/19/18 10,241m 1:00:29.2 2:57.1

Warmup, 3x2500m w/ 7:00 rest, cooldown

Result:
Standard 10' warmup: 2321

3x2500m w/ 7:00 rest: 1st 9:10.6 at 29,…

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09/18/18 6,801m 27:11.4 1:59.9

SS following work on the water

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09/18/18 6,500m

Work in the V8+, immediately followed with erg work.

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09/17/18 8,500m

V8+ doing 88's. Very rough estimate.

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09/17/18 12,372m 52:12.8 2:06.6

Warmup, SS 10k, Cooldown

Result:
Standard 10k Warmup: 2146

10k SS: 41:12.8, 2:03.6 split, 21 spm

1' cooldow…

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09/15/18 7,315m 1:06:15.8 4:31.7

Warmup, 15k 3-person relay each doing 500m.

Result:
Standard 10' Warmup: 2315m

5k done of 15k relay: roughly 1:40…

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09/14/18 8,000m

New lineup in 8+ doing 2 88's. Rough estimate for distance and unsure for time

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09/14/18 14,595m 1:03:00.0 2:09.4

Warmup, ((SS) 30', 2 min rest, 20' @ 2:00-2:04 18-22), cooldown

Result:
Standard 10' Warmup: 2195m

30�…

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