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Jason Lewis

Log

Date Distance Time Pace Comments Action
11/22/21 6,042m 24:00.0 1:59.1

3x 8k w level changes (20,24,22,26 spm: mixing durations)

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11/19/21 12,000m 49:04.8 2:02.7

2x6k @22spm. Painful watching Wales struggle against Fiji.

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11/15/21 9,905m 40:00.0 2:01.1

5min intervals rate pyramid (18,20,22,24,26,24,22,20)

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11/07/21 5,000m 18:40.2 1:52.0

hellbat for 8x500m, cooldown paddle to the end

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11/03/21 10,000m 41:15.4 2:03.7

10k with 2min switches btw 22/24 spm for the first half and 20/24 in the second half

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11/03/21 969m 4:31.2 2:19.9 View workout
10/28/21 10,000m 41:08.6 2:03.4

4x2k rate progressions, r2min, plus a 2k paddle cooldown

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10/25/21 14,013m 1:00:00.0 2:08.4 View workout
10/23/21 5,336m 20:00.0 1:52.4

pre hockey pool draft nught burner

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10/14/21 9,000m 35:30.1 1:58.3

1k/1min rest rate pyramid (20, 22, 24, 26, 28, 26, 24, 22, 20 spm) with a little paddle to cramp up nicely.

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10/06/21 4,000m 15:59.1 1:59.8

a couple quick little tokes at low rate

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09/29/21 10,000m 40:50.4 2:02.5

steam releasing, rate progressing intervals.

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09/12/21 9,724m 40:00.0 2:03.4

5 min sets rate pyramid, maintaining power on decline

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08/30/21 5,908m 24:00.0 2:01.8

huh, what happened to the 3rd or 4th pieces?

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08/22/21 10,000m 40:39.3 2:01.9

5x2k r2min (1k @20, 500m @22, 250m @24 & 26)

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08/15/21 11,958m 50:00.0 2:05.4

warm afternoon segments at 22spm

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08/07/21 1,116m 5:05.6 2:16.9

cool down

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08/07/21 3,213m 11:00.0 1:42.7

top end work... big warmup and cooldown, finally got time to watch Super Rugby final

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07/30/21 10,014m 43:28.2 2:10.2

hot garage!

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07/26/21 11,820m 50:00.0 2:06.9

10 min on / 3 min off... rate increases, and a cooldown

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