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Patrick Rufo

Log

Date Workout Score Ave Comments Action
02/22/05 5:00.0 1,461m 1:42.6

5 min on/1:30 off at 6k pace x 2 176 HR 28 spm (skipped last three)

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02/22/05 5:00.0 1,466m 1:42.3

5 min on/1:30 off at 6k pace x 2 174 HR 28 spm (skipped last three)

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02/22/05 5:00.0 1,457m 1:42.9

5 min on/1:30 off at 6k pace x 2 180 HR 29 spm (skipped last three)

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02/22/05 5:00.0 1,470m 1:42.0

5 min on/1:30 off at 6k pace x 2 181 HR 29 spm (skipped last three)

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02/22/05 5:00.0 1,471m 1:41.9

5 min on/1:30 off at 6k pace x 2 181 HR 28 spm (skipped last three)

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02/22/05 5:00.0 1,512m 1:39.2

5 min on/1:30 off at 6k pace x 2 178 HR 29 spm (skipped last three)

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02/22/05 5:00.0 1,521m 1:38.6

5 min on/1:30 off at 6k pace x 2 170 HR 28 spm (skipped last three)

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02/16/05 17:01.0 5,000m 1:42.1

2x5000 Rating changes 150 -4/1000 +4/700 +2/500 +0/300 -2/500 +0/700 +2/1000 +4/150 -4

HR 177 27 spm

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02/16/05 16:47.9 5,000m 1:40.7

2x5000 Rating changes 150 -4/1000 +4/700 +2/500 +0/300 -2/500 +0/700 +2/1000 +4/150 -4

HR 175 27 spm

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02/15/05 10:00.0 2,912m 1:43.0

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 180 Avg spm 27

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02/15/05 10:00.0 2,921m 1:42.7

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 180 Avg spm 27

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02/15/05 10:00.0 2,954m 1:41.5

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 184 Avg spm 27

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02/15/05 10:00.0 3,005m 1:39.8

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 177 Avg spm 26

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02/14/05 30:00.0 7,831m 1:54.9

30 min active recovery

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02/13/05 6:12.5 2,000m 1:33.1

Crash B's/2000 meter erg test

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02/13/05 24:00.0 6,000m 2:00.0

race warmup pictoral/15 min warmup/60strokes 24/26/28 spm

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02/11/05 40:00.0 10,000m 2:00.0

pictoral warmup/15min ss/2000 m race prep/paddling

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02/09/05 1:27.9 500m 1:27.9

500 meters- 250 at pace, increase rate and split every 10 strokes-- 36 spm 164 HR

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02/09/05 2:18.0 750m 1:32.0

750 meters at 2k base
171 HR 32 spm

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02/08/05 0:30.0 182m 1:22.4

8x30 sec on/90 sec off Rating 36

 View workout
02/08/05 0:30.0 178m 1:24.2

8x30 sec on/90 sec off Rating 34

 View workout
02/08/05 0:30.0 178m 1:24.2

8x30 sec on/90 sec off Rating 34

 View workout
02/08/05 0:30.0 178m 1:24.2

8x30 sec on/90 sec off Rating 34

 View workout
02/08/05 0:30.0 178m 1:24.2

8x30 sec on/90 sec off Rating 34

 View workout
02/08/05 0:30.0 176m 1:25.2

8x30 sec on/90 sec off Rating 32

 View workout