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Jason Lewis

Log

Date Distance Time Pace Comments Action
07/19/21 6,000m 23:36.2 1:58.0

top end... 3k (1.5k @22spm, 1.0k @24, 0.5k @26) twice

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07/19/21 2,508m 11:04.2 2:12.4

warmup: power pyramid @19spm

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07/12/21 10,377m 45:05.8 2:10.3

steady state, hr targeting @20spm

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07/06/21 10,000m 42:00.0 2:06.0

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

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06/22/21 5,000m 19:13.0 1:55.3

Blended fuel

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06/17/21 15,000m 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 10,723m 45:00.0 2:05.8 View workout
06/06/21 6,406m 25:00.0 1:57.0

stroll in the park

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05/27/21 4,500m 16:46.8 1:51.8

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

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05/18/21 7,507m 30:00.0 1:59.8

back at it

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05/03/21 5,000m 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 4,473m 18:09.2 2:01.7

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

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03/29/21 15,000m 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 9,763m 40:00.0 2:02.9

France v Wales tied at the half...

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03/08/21 10,000m 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 11,301m 45:00.0 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 6,151m 24:00.0 1:57.0

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

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02/08/21 10,000m 39:32.5 1:58.6

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

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02/01/21 6,048m 24:00.0 1:59.0

hold 20spm w target <2:00 splits

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01/25/21 6,285m 24:00.0 1:54.5

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

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