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Heather Rowland

Log

Date Distance Time Pace Comments Action
05/08/20 2,143m 10:02.6 2:20.5

easy peasy

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05/08/20 3,354m 15:02.8 2:14.5

mini erg to distract from supo work

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05/07/20 5,345m 25:03.8 2:20.6

easy steady erg

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05/06/20 8,671m 40:03.7 2:18.6

steady mostly easyish with 1’ burst halfway and a final mini sprint to finish

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05/03/20 12,777m 1:00:00.0 2:20.8

2:20.8/500m. 12777m. r20.

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05/02/20 4,396m 20:00.0 2:16.4

rate builds: 5’ each @ 18/20/22/24

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05/01/20 1,015m 5:03.1 2:29.3

cool down

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05/01/20 6,675m 30:00.0 2:14.8

**30r20**

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05/01/20 1,041m 5:03.9 2:25.9

warm up

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04/30/20 5,465m 25:04.3 2:17.6

heaps of supo work —> short erg :(

 View workout
04/28/20 4,466m 20:00.0 2:14.3

20r20

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04/26/20 19,176m 1:30:00.0 2:20.8

**2x45’ (7’ rest)** average 2:20.8/500m. r20 consistent. 19176m.

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04/24/20 4,351m 20:00.0 2:17.8

5x 3:30 easy / 0:30 strong, all r20

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04/24/20 1,107m 5:03.7 2:17.1

4’ easy, 1’ steady sprint

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04/24/20 3,172m 15:01.9 2:22.1

easy

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04/23/20 2,062m 10:00.0 2:25.4

cool down

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04/23/20 6,963m 30:00.0 2:09.2

10x3’ (1’ rest) r27

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04/23/20 2,105m 10:00.0 2:22.5

warmup

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04/22/20 4,849m 22:00.0 2:16.1

22 mins for earth day

 View workout
04/22/20 148m 0:32.4 1:49.4 View workout