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Russell Grocott

Log

Date Distance Time Pace Comments Action
07/31/20 6,771m 28:00.0 2:04.0

28 minutes with Rate increase
7 min @ 18 spm / 30 sec r
6 min @ 20 spm / 30 sec r
5 min @ 22 spm / 30 sec r
4 min @ 24 sp…

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07/31/20 525m 2:22.4 2:15.6 View workout
07/29/20 6,963m 30:00.0 2:09.2

2 x 15 min
4 @ 20, 1 @ 22, 4 @ 20, 1 @ 24, 4 @ 20, 1 @ 26
4 @ 22, 1 @ 24, 4 @ 22, 1 @ 26, 4 @ 22, 1 @ 28

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07/29/20 658m 3:05.4 2:20.8

Warm up

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07/27/20 7,634m 32:00.0 2:05.7

4 x 8 min / 2 min r
18, 20, 22, 24
20, 22, 24, 26
22, 24, 26, 28
24, 26, 28, 30

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07/27/20 519m 2:32.3 2:26.7

Warm up

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07/26/20 518m 2:29.9 2:24.6

Cool down

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07/26/20 4,782m 20:00.0 2:05.4

4 Rounds

4 min @ 20
1 min @ 24 / 1 min r

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07/25/20 80m 0:59.4 6:11.2

ST CATHARINES

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07/25/20 8,359m 36:00.3 2:09.2

ST CATHARINES
6 x 6 min / 2 min r

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07/23/20 7,127m 30:00.0 2:06.2

3 x 10 Min / 1:30r
5/5 @ 20/22
5/5 @ 22/24
3/3/3/1 @ 20/22/24/26

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07/21/20 6,622m 28:00.0 2:06.8

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

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07/20/20 8,488m 36:00.0 2:07.2

8 min @ 20 SPM
7 min @ 20 SPM
6 min @ 20 SPM
5 min @ 20 SPM
4 min @ 22 SPM
3 min @ 22 SPM
2 min @ 22 SPM
1 mi…

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07/20/20 504m 2:28.0 2:26.8

Warm up

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07/19/20 510m 2:36.0 2:32.9

Cool down

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07/19/20 5,654m 24:00.0 2:07.3

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
2 min…

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07/16/20 604m 3:13.0 2:39.7

Cool down

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07/16/20 3,739m 15:34.5 2:04.9

RA: Mid TIER - Part 2
3 rounds
4 min @ 24 spm
1 min @ 30 spm
2 min r

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07/16/20 1,222m 5:06.4 2:05.3

RA: Mid TIER - Part 1
4 min @ 24 spm
1 min @ 30 spm
2 min r

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07/16/20 820m 4:05.8 2:29.8

RA: 4 Min warmup

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