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Paul Johnson

Log

Date Workout Score Ave Comments Action
12/11/23 1:00:00.0 13,485m 2:13.4

Mean HR 126

 View workout
12/09/23 10:00.0 2,400m 2:05.0

warm up

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12/09/23 6:53.0 2,000m 1:43.2

British Rowing Indoors Championships. Silver in 55-59 lwt. :-)
1:41.3 @31
1:44.1 @31
1:44.3 @29
1:43.4 @31

 View workout
12/06/23 44:12.7 10,003m 2:12.5

10' wu
fartlek 200: [20 firm / 10 light] x 10
23' cd

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12/05/23 8:06 2,010m 2:00.8 View workout
12/05/23 4x250m/1:00r 3:10.3 1:35.1 View workout
12/05/23 4x250m/1:00r 3:11.5 1:35.7 View workout
12/05/23 12:39 3,005m 2:06.4 View workout
12/04/23 46:35.5 10,128m 2:18.0

10' wu + 4x1000m/4:00r @22/24/26/28 + 10' cd.
3:46.5 @ 22
3:41.3 @ 24
3:36.4 @ 27
3:31.2 @ 28

 View workout
12/03/23 20:00 4,697m 2:07.8

6 x 20 sec/20 sec. rest. incl. start @ ~38
6 x 30 sec/30 sec. rest. Incl. start rating 20sec as above, then 10 sec -2 spm
6 x 45…

 View workout
12/03/23 10:00.0 2,293m 2:10.8

Warm up

 View workout
12/02/23 4x0:40/0:20r 820m 1:37.5 View workout
12/02/23 4x0:40/0:20r 822m 1:37.3 View workout
12/02/23 4:57 1,163m 2:07.7 View workout
11/30/23 2x6:00/2:00r 3,281m 1:49.7

interrupted 4x6min #2. died on last one. late night fartlek followed by early morning intervals probably not the smartest idea. :-/

 View workout
11/30/23 2x6:00/2:00r 3,333m 1:48.0

interrupted 4x6min #1

 View workout
11/30/23 3:34 846m 2:06.7

warm up

 View workout
11/29/23 45:00.0 10,400m 2:09.8

Mini-fartlek:
7 x [40 easy strokes / 15 hard / 20 easy / 30 hard / 20 easy / 15 hard] rating 20/30 spm

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11/28/23 5x2:00/2:00r 2,886m 1:43.9

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #2

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11/28/23 5x2:00/2:00r 2,917m 1:42.8

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #1

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11/28/23 4:20 1,044m 2:04.7 View workout
11/27/23 1:00:00.0 13,798m 2:10.4

Mean HR 130

 View workout
11/23/23 4:34 1,005m 2:16.7

cool down

 View workout
11/23/23 4x6:00/2:00r 6,430m 1:51.9

easy intervals - saving myself for the head race in a couple of days

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11/23/23 10:46 2,593m 2:04.7

warm up

 View workout