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Mike Smith

Log

Date Workout Score Ave Comments Action
08/17/22 24x500m/r 28:53.8 2:24.4

Easy ride, df 70, rpm up and down,finish with hr under 100.

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08/17/22 5:02 949m 2:39.2 View workout
08/17/22 4x1000m/r 18:17.9 2:17.2

Repeat 1st workout, df 105.

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08/17/22 5:03 906m 2:47.6 View workout
08/17/22 4x1000m/r 18:18.7 2:17.3

Intervals,4x1000 mts,df 110,sr 22-24-26-28.,pace start 2-25 increase 5 sec,each step up.

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08/17/22 15:04 2,916m 2:35.1

Wake up warmup

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08/16/22 31x500m/r 37:26.6 2:24.9

Easy intervals, df 70 rpm mostly 70 and 75,finish with hr under 100.

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08/16/22 15:00 2,759m 2:43.1

Easy

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08/16/22 4000m 18:31.7 2:18.9

Solid 4000 mts,df 85 rpm 35, pace to finish under 2-20, try to keep hr under max.

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08/16/22 10x500m/r 24:09.9 2:24.9

Medium intervals, df 85,sr 30 and 35,keep hr under max,

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08/15/22 10x1000m/r 26:06.5 2:36.6

Cool down

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08/15/22 5:02 938m 2:41.0 View workout
08/15/22 20x0:30/r 2,211m 2:15.6

Repeat 1st workout. Hr good.

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08/15/22 5:02 912m 2:45.5 View workout
08/15/22 20x0:30/r 2,213m 2:15.5

Repeat 1st workout, hr much better,

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08/15/22 5:00 902m 2:46.7 View workout
08/15/22 20x0:30/r 2,195m 2:16.6

Solid intervals. 30 sec easy,30 sec harder.df 110,sr under 30, hr told me hadn’t warmedup enough. Pace under 2-35 and 2-05

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08/15/22 4x0:30/r 447m 2:14.2 View workout
08/15/22 10x1:00/r 1,899m 2:37.9

Wake up warmup, arm’s only,core and arm’s only.

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08/14/22 29:33 29:33.6 2:27.8

Easy row, 4x1500, df 120,sr 18and20,

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08/14/22 1:09:14.1 14,000m 2:28.3

Sunday row,low and slow,df 120,,sr 18and20; Workout 14 x1000 mts, phone app wouldn’t work this morning,just froze, so didn’…

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08/12/22 16:07 2,990m 2:41.8

Cool down,hr 100,

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08/12/22 5000m 22:20.7 2:14.0

Steady workout df 105,pace below 2-15,sr under 30,hr whatever,

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08/12/22 4:06 763m 2:41.7 View workout
08/12/22 5000m 22:01.2 2:12.1

Steady workout, df 100,increase pace each 1000.

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