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Paul Symons

Log

Date Workout Score Ave Comments Action
03/01/20 47:00.0 10,000m 2:21.0

long slowdistance with seat pain.

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02/29/20 30:00.0 7,541m 1:59.3

5 *1500 r24 at 5K pb split

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02/27/20 1:00:00.0 13,342m 2:14.9

long slow distance. av split poor due to seat discomfort.

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02/25/20 31:43.0 8,000m 1:58.9

4 x 2K 4' R after weight training.

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02/22/20 20:00.0 5,400m 1:51.1

2 minuteson 2 minutes off intervals at 22 rising to 30 10 resps at decreasing splits 1:59 down to 1:50. best speed on final 1:47.1

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02/16/20 50:00.0 5,750m 4:20.8

intervals 2 minutes on 1 minute rest x10 +1K warm up

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02/15/20 44:15.0 10,000m 2:12.7

club workout with rates vaarying 18 to 28

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02/12/20 1:00:00.0 13,580m 2:12.5

rate 20 rising 28 for 1hour

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02/11/20 30:00.0 7,186m 2:05.2

pyramid 20-28 for 30 minutes

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02/08/20 2:00:00.0 17,000m 3:31.7

10k sweep the 7k scull.

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02/06/20 50:00.0 5,700m 4:23.1

early birds sculling technical work

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02/05/20 40:00.0 5,540m 3:36.6

10 intervals at 2 minutes on 2off. Reducing split 1:59 down to 1:50. Final split was 1:47 av.

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02/04/20 30:00.0 7,065m 2:07.3

30 minutes at 28. blew up twice

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02/02/20 2:00:00.0 12,000m 5:00.0

rat race plus gut and back in a 2x with plank

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02/01/20 1:00:00.0 9,000m 3:20.0

saturday morning 8 work.

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01/29/20 1:00:00.0 13,757m 2:10.8

60 minutes at rate 20 rising to 30

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01/26/20 1:00:00.0 10,000m 3:00.0

leisurely workout at RRC.

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01/25/20 1:00:00.0 10,000m 3:00.0

quintin Head 2020 in masters F lost to Tideway Scullers F by 2 secs!

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01/21/20 30:00.0 6,300m 2:22.8

30 minute steady state at 20 with interruptions.

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01/19/20 20:00.0 5,400m 1:51.1

10 x 2 minutes with 45 secs rest.

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01/18/20 30:00.0 7,310m 2:03.1

30 minutes at 28.

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01/16/20 19:54.3 5,000m 1:59.4

5k test piece

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01/14/20 1:00:00.0 5,000m 6:00.0

10 2min with 2 min rrest negaive split 2min down to 1:49

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01/12/20 1:00:00.0 9,000m 3:20.0

sunday quintin 8 horrible weather

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01/11/20 1:00:00.0 10,000m 3:00.0

saturday quitin 8

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