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Sep 13 Strength and Fitness: The 401K for Your Body
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Paul Johnson

Log

Date Distance Time Pace Comments Action
04/28/20 1,978m 7:56.6 2:00.4

Concept2 monthly challenge 2nd attempt: row as close to 2k as possible blind. Aimed to row UT1 @ 20 spm for 160 strokes.

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04/27/20 10,000m 40:17.9 2:00.8

UT1 feet in

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04/26/20 1,961m 7:53.4 2:00.7

Concept2 monthly challenge: row as close to 2k as possible blind

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04/26/20 7,594m 30:00.0 1:58.5

3x8min intervals with 2 min rests. 2 rate ladders 20/22/24/26/28 with 8 min very UT2 in between. Same as last Sunday but much slower - I…

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04/26/20 981m 4:02.5 2:03.5

warm up

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04/25/20 2,505m 10:47.7 2:09.2

warm down

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04/25/20 10,000m 40:53.4 2:02.6

UT2 (UT1/UT2 boundary?) 10k. I let HR rise to ~150 over first 4.5k, then kept it there.

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04/24/20 1,508m 6:21.5 2:06.4

Warm down

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04/24/20 5,000m 18:25.2 1:50.5

Started at 1.49, slowed by 1s per 1k, then pushed for the last 1k, result is first sub 18.30 5k in about 20 years :-)

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04/24/20 1,006m 4:01.2 1:59.8

Warm up

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04/23/20 2,500m 10:00.6 2:00.1 View workout
04/23/20 5,000m 19:18.0 1:55.8

Aimed for 5k at easy pace but a higher rate (24) than usual, to allow headspace to work on technique at higher ratings. Followed after 2…

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04/22/20 2,500m 10:00.6 2:00.1 View workout
04/22/20 5,000m 19:18.0 1:55.8 View workout
04/22/20 2,600m 10:22.4 1:59.6 View workout
04/22/20 5,000m 19:49.7 1:58.9

Feet in 5k + 2.5K with 4 min rest

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04/21/20 34m 0:11.5 2:49.1 View workout
04/21/20 1,174m 5:00.0 2:07.7

As the Flywheel Spins Podcast #57 5/5

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04/21/20 1,364m 5:00.0 1:49.9

As the Flywheel Spins Podcast #57 4/5

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04/21/20 1,345m 5:00.0 1:51.5

As the Flywheel Spins Podcast #57 3/5

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