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Rich Jones

Log

Date Distance Time Pace Comments Action
07/05/20 10,000m 42:13.2 2:06.6

Brick leg 2 10K (PR)

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07/03/20 155m 0:30.0 1:36.7

30 sec test PR

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07/03/20 769m 5:00.0 3:15.0

warmup

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07/02/20 1,000m 3:36.6 1:48.3

1K ski test PR

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07/02/20 1,818m 10:00.0 2:45.0

warmup

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07/02/20 6,000m 24:38.4 2:03.2

6K test ski

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07/02/20 4,000m 14:40.1 1:50.0

8x500m/1:00r Stroke ladder 27->33

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07/01/20 15,000m 1:06:40.8 2:13.3

15K steady negative split every 2k

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06/30/20 15,000m 1:06:14.8 2:12.4

15K steady row

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06/30/20 1,148m 4:00.0 1:44.5

4 min test PR

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06/30/20 2,163m 10:00.0 2:18.6

warmup

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06/29/20 5,003m 22:27.7 2:14.6

5k steady

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06/29/20 1,083m 3:45.0 1:43.8

4min test prep
3x1:15/3:00r, negative splits around 1:45 target

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06/29/20 1,174m 5:00.0 2:07.7

warmup

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06/27/20 2,082m 7:30.0 1:48.0

short steady ski

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06/25/20 3,738m 15:00.0 2:00.3

9x1:40/0:20r ski

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06/25/20 10,000m 44:41.0 2:14.0

10K steady

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06/24/20 7,661m 30:00.0 1:57.4

30 min test PR

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06/24/20 2,000m 10:41.1 2:40.2

warmup

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06/23/20 4,492m 20:04.0 2:14.0

20min steady state

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