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Jason Lewis

Log

Date Workout Score Ave Comments Action
07/06/21 2x21:00/4:00r 10,000m 2:06.0

Shake ’n Bake: 6min@20spm, 5min@22, 4min@24, 3min@26, 2min@28, 1min30.

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06/22/21 10x500m/1:00r 19:13.0 1:55.3

Blended fuel

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06/17/21 3x5000m/3:00r 1:04:30.3 2:09.0

rate pyramids: 1st 5k @22,24,26,24,22 / 2nd 5k @20,22,24,22,20 / 3rd 5k @18,20,22,20,18.

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06/14/21 3x15:00/3:00r 10,723m 2:05.8 View workout
06/06/21 5x5:00/2:00r 6,406m 1:57.0

stroll in the park

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05/27/21 9x500m/1:00r 16:46.8 1:51.8

warm up, eight ’uhg’s, cool down and stretch.

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05/18/21 5x6:00/2:00r 7,507m 1:59.8

back at it

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05/03/21 10x500m/1:00r 19:26.8 1:56.6

8 @24 givin’ er! and 2 @18 paddling...back on the chain gang

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04/24/21 18:09 4,473m 2:01.7

2x 2k @22, w 500m paddle between... now weights.

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03/29/21 3x5000m/5:00r 1:03:24.8 2:06.8

3x 5k @18spm, 5min rests. Passing the time with Leinster v Munster

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03/22/21 2x20:00/2:00r 9,763m 2:02.9

France v Wales tied at the half...

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03/08/21 10000m 40:50.4 2:02.5

alternating 2k’s: hard @24spm, paddle @18spm. At least it back outside!

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03/01/21 3x15:00/3:00r 11,301m 1:59.4

3x15min r3min (five minutes @ 20 spm, four @ 22 spm, three @ 24, two @ 26, one @ 28)... third times a charming M-er F-er.

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02/22/21 4x6:00/2:00r 6,151m 1:57.0

Too many cookies lately. @20, 20, 24, 20 spm

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02/08/21 10000m 39:32.5 1:58.6

20spm <2min ... earned a whiskey!

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02/01/21 3x8:00/3:00r 6,048m 1:59.0

hold 20spm w target <2:00 splits

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01/25/21 3x8:00/3:00r 6,285m 1:54.5

3x 8min (w 2min @20,24,22,26), 3min paddle

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01/21/21 10000m 42:20.8 2:07.0

steadily building pressure @18spm

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01/12/21 10000m 45:54.0 2:17.7

tech/efficiency focus steady state targetting max hr 120 bpm @18spm

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01/04/21 6x5:00/2:00r 7,432m 2:01.0

6x5min @24spm, r2min (equipment issue on the 4th interval because im just so powerful 😜)

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12/30/20 2x5000m/3:00r 39:24.8 1:58.2

2x 5k @22spm w r3min.

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12/21/20 4x10:00/4:00r 9,988m 2:00.1

4x 10min. 3 w rate progressions (4min @22 spm, 3min @24 spm, 2min @26 spm, 1min @28 spm) and 1 w split progression @18spm.

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12/02/20 2x5000m/3:00r 41:19.6 2:03.9

2x5k @18spm steady state

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11/26/20 8x500m/1:00r 13:45.4 1:43.1

sprints @26spm ... no sliders.

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11/26/20 11:04 2,538m 2:10.9

pressure pyramid warmup

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