Heather Rowland

Log

Date Distance Time Pace Comments Action
04/02/20 10,000m 45:59.8 2:17.9

forgot my contact lenses so couldn’t see the screen (actually made it more enjoyable?) - yay for sub 46 first time :))

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03/31/20 13,003m 1:00:00.0 2:18.4

final push was worth it to get to 13K (would’ve been a horrible 20m or so away otherwise)

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03/30/20 7,500m 32:01.8 2:08.1

can’t decide if this was more mentally or physically challenging...

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03/30/20 2,038m 10:00.0 2:27.2

warmup with 30s burst at 5’ and 8’

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03/27/20 13,000m 1:00:00.0 2:18.4

**6x10' (1' rest)**
did I really just do bang on 13000m?!

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03/25/20 8,576m 40:01.2 2:19.9

chilled out de-stress en español

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03/24/20 8,568m 40:02.4 2:20.1

more focused on my spanish reggaeton than the erg whoops

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03/23/20 5,421m 25:04.4 2:18.7

testing my knee, playing about with steady state rate

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03/22/20 4,353m 20:00.0 2:17.8

knee pain so had to stop halfway through the second piece :(

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03/22/20 2,155m 10:00.0 2:19.2

had to stop halfway through due to knee pain :(

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03/20/20 6,785m 30:00.0 2:12.6

**30’ PYRAMID**
surprised and delighted with how well this went yay :))

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03/20/20 500m 2:06.7 2:06.7

testing

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03/20/20 1,000m 4:32.5 2:16.2

testing out the new cable and heart rate monitor!!

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03/18/20 6,553m 30:00.0 2:17.3

**2x15min (1:00 rest)**
UT2 average r20
1 - 2:18.7/500m. 3244m
2 - 2:15.9/500m. 3309m

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03/17/20 19,329m 1:30:00.0 2:19.6

**2x45min (7:00 rest)**
UT2 average r20
1 - 2:18.7/500m. 9731m
2 - 2:20.6/500m. 9597m
... yay longest time erging yet (al…

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03/12/20 2,000m 8:12.0 2:03.0

**2K TEST**
end-of-term progress check...
500m - 2:00.9 r31
1000m - 2:02.5 r31
1500m - 2:03.6 r31
2000m - 2:05.0 r31<…

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03/12/20 2,127m 10:00.0 2:21.0

pre-2K warmup
average r18 with 2x30s 2K pace bursts at 5:30 and 8:00.

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03/10/20 500m 1:55.2 1:55.2

**500m sprint**
100 - 1:52.0 r37
200 - 1:51.0 r38
300 - 1:54.5 r37
400 - 1:58.0 r36
500 - 2:00.0 r35

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03/10/20 1,000m 4:00.0 2:00.0

**2x500m (1:30 rest)**
1 - 1:59.5 r31
2 - 2:00.5 r32

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03/10/20 6,459m 30:00.0 2:19.3

r20ish
10 min warmup (2x500m sprints) 10 min steady (500m sprint) 10 min cool down

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