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Russell Grocott

Log

Date Workout Score Ave Comments Action
07/08/20 5:00 1,217m 2:03.2

5 min - 22 SPM - 130 Drag Factor

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07/08/20 5:00 1,151m 2:10.3

5 min - 18 SPM - 160 Drag Factor

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07/08/20 15:00 3,612m 2:04.5

15 min / 0 r @ 22SPM

Dark Horse

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07/07/20 3:03 508m 3:00.5 View workout
07/07/20 8x5:00/r 9,272m 2:09.4

8 x 5 min / 0 min r

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07/06/20 22x1:00/0:20r 5,239m 2:05.9

21 @ 1 min / 20 Sec r

Drag Factor spectrum

5 - 10
9 - 1
2 - 6

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07/06/20 1:06 229m 2:24.3 View workout
07/06/20 4:14 1,020m 2:04.5

Warm up

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07/04/20 v8:00/1:00r...3 5,745m 2:05.3

3 x 8 min / 1 min r

4 minutes @20
4 minutes @22

4 minutes @22
4 minutes @24

3 minutes @22
3 minutes @24<…

 View workout
07/02/20 v5:00/r...8 7,074m 2:07.2

3 x 10 min / 1 min r

5/5 @ 20/22
5/5 @ 22/24
3/3/3/1 @ 20/22/24/26

 View workout
07/01/20 v4:00/r...12 6,796m 2:12.4

2 x 15min / 1:30 r

MISSED 1 min @ 26 SPM

4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26 MISSED!! Approx. 245 met…

 View workout
06/30/20 5:08 1,105m 2:19.5

Active cool down with a short sprint

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06/30/20 v8:00/1:00r...2 3,832m 2:05.2

2 x 8 min / 1 min r
20,22
22,24

 View workout
06/29/20 3:02 512m 2:58.2

Warm down

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06/29/20 5x8:00/0:20r 9,210m 2:10.2

5 x 8 min / 20 sec r

1 @ 19
2 @ 20
3 @ 21
4 @ 22
5 @ 23

 View workout
06/29/20 2:12 450m 2:27.4

warm up

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06/28/20 3x8:00/2:00r 5,661m 2:07.1

3 x 8 min / 2 min r

2 min @ 20
2 min @ 24

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06/28/20 500m 2:15.0 2:15.0

Warmup

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06/27/20 v5:00/r...2 2,312m 2:09.7

10 min (unwell)

5/5 @ 20/22

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06/25/20 2x14:00/1:30r 6,566m 2:07.9

2 x 14 Min / 1:30r
2 min pyramid 20,22,24,26,24,22,20

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06/23/20 v8:00/1:00r...3 5,748m 2:05.2

3 x 8min / 1 min r
4/4 @20/22
2/2/2/2 @20,22,24,26
1/3/1/3 @20/24/22/26

 View workout
06/22/20 v4:00/r...11 7,412m 2:09.5

4 x 8 min - 30 sec r
4/4 @ 20/22
4/2/2 @ 20/22/24
4/4 @ 22/24
2/2/2/2 @ 22/24/26/28

 View workout
06/21/20 v7:00/r...7 6,478m 2:09.6

28 minutes with Rate increase

7 min @ 18 spm
6 min @ 20 spm
5 min @ 22 spm
4 min @ 24 spm
3 min @ 26 spm
2 min…

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06/19/20 v4:00/r...12 7,058m 2:07.5

2 x 15min / 1:30 r
4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26
4 @ 20, 22
1 @ 26, 28

 View workout
06/17/20 3x14:00/1:30r 9,654m 2:10.5

3 x 14 Pyramid / 1:30r

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