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Log

Date Distance Time Pace Comments Action
01/15/21 8,000m 45:00.0 2:48.7

10' unstrapped warm-up
10 X 30" hard strokes, 2' paddle
Full gas on the sprints, with a 5-stroke build. Splits 1:3…

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01/14/21 10,800m 50:00.0 2:18.8

5 X 10' on 2' rests
12 strict push-ups during the rests
Moderate effort, r18-20

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01/12/21 9,999m 43:00.0 2:09.0

3 X 3332 meters (was supposed to be 3333 but I fat fingered it)
3' rest
Pace boat was just a bit too quick for me today at 2…

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01/09/21 13,100m 1:00:00.0 2:17.4 View workout
01/07/21 11,000m 50:00.0 2:16.3 View workout
01/06/21 10,600m 51:00.0 2:24.3 View workout
01/04/21 8,900m View workout
12/31/20 10,306m 50:00.0 2:25.5

15' easy warm-up
5 X 5' at rates 20-28
short cool-down
Felt good at higher ratings -- didn't push super hard b…

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12/24/20 10,000m 43:00.0 2:09.0

Holiday challenge complete!
Final session was 5 X 2K at 18, 20, 22, 24, 26 ratings
Tired, but hopefully not too wrecked ... bring…

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12/23/20 6,260m 30:00.0 2:23.7

1 X 30' light and easy
Limping toward the finish line for the holiday challenge ... hoping to have a bit left in the tank for th…

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12/22/20 9,000m 42:25.0 2:21.3

Recovery workout 3 X 3K on 2' rests
Ratings 18 / 20 / 22

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12/21/20 10,000m 43:49.0 2:11.4

10K harder effort / 2:11 / 145 HR / r20-22
Getting tired from the holiday challenge meters, but not completely toasted yet. 163 lbs.<…

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12/20/20 12,023m 55:00.0 2:17.2

10'-9'-8'-7'-6-5'-4'-3'-2'-1'
On 1' rests

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12/19/20 13,286m 1:00:00.0 2:15.4

4 X 15' on 2' rests
Aerobic threshold -- HR 125-140 avg 136
Past the 200K mark for the holiday challenge

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12/18/20 8,894m 42:00.0 2:21.6

Short warm-up
2 X4K moderate effort
Short cool-down

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12/17/20 9,661m 50:00.0 2:35.2

5' warmup
20' moderate effort r20-24
4K tempo pace (2:07)
3' cool-down

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12/16/20 12,000m 56:55.6 2:22.3 View workout
12/16/20 12,000m 56:55.0 2:22.2

Recovery row -- 3 X 4K easy r18/19
Heart rate 115-125

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12/15/20 9,113m 50:00:00.0 2:44:36.0

Warmup unstrapped 10'
5 X 6' rates 20-28 variable
2' rests
Short cool-down

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12/13/20 13,029m 1:00:00.0 2:18.1

4 X 15’ on 2’ rests. Pretty moderate effort, harder on the last piece.

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