Mark Davis

Log

Date Distance Time Pace Comments Action
01/30/23 7,355m 34:00.0 2:18.6

RA 2K Redux W4S3 Bottom Tier
4min Warmup
30Min @ 2K+18 (20SPM
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01/28/23 7,129m 30:00.0 2:06.2

RA 2K Redux W4S2 Mid Tier
4min Warmup
5x5 min 2K+5 (28SPM)
3min rest
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01/27/23 9,304m 44:00.0 2:21.8

RA 2K Redux W4S1 Bottom Tier
4min Warmup
2x20min 90 sec rest @ 2K+18/20(20/18SPM)
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01/26/23 7,455m 34:00.0 2:16.8

RA 2K Redux W3S6 Mid Tier
4min Warmup
30min 22/24/26 repeat switch every 5min
2K+16/13/10

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01/24/23 7,198m 34:00.0 2:21.7

RA 2K Redux W3S5 Bottom Tier
4min Warmup
18/20/22/20/18/20/22 every 2min @ 2K+20/18/16 (20SPM)

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01/23/23 7,887m 34:00.0 2:09.3

RA 2K Redux W3S4 Max Tier
4min Warmup
12/10/8 2K +8-10 26SPM
3min rest between
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01/21/23 7,723m 36:00.0 2:19.8

RA 2K Redux W3S3 Bottom Tier
4min Warmup
32min @ 2K+18-20 (20SPM)
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01/20/23 5,658m 36:00.0 3:10.8

RA 2K Redux W3S2 Max Tier
10min Warmup
1/2/3/4/3/2/1 2K Stroke/Pace
3min rest between
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01/19/23 8,550m 40:00.0 2:20.3

RA 2K Redux W3S1 Bottom Tier
4min Warmup
3*12min @ 2K+18-22 (20SPM)
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01/16/23 6,755m 31:00.0 2:17.6

RA 2K Redux W2S6 Mid Tier
4min Warmup
27min 2K+12-14 (25SPM)
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01/13/23 7,239m 34:00.0 2:20.9

RA 2K Redux W2S5 Bottom Tier
4min Warmup
30min (6*4(20SPM/15SPM)@ 2K+18
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01/11/23 6,229m 26:00.0 2:05.2

RA 2K Redux W2S4 Max Tier
10min Warmup
1/2/3/4/3/2/1 2K Stroke/Pace
3min rest between
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01/10/23 8,204m 39:00.0 2:22.6

RA 2K Redux W2S3 Bottom Tier
4min Warmup
5x7min @ 2K+20-22 (18/20/22/20/18SPM)
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01/09/23 8,494m 36:00.0 2:07.1

RA 2K Redux W2S2 Mid Tier
4min Warmup
8x4min 2K+5-6 (28SPM)
3Min Rest
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01/07/23 9,182m 44:00.0 2:23.7

RA 2K Redux W2S1 Bottom Tier
4min Warmup
40min @ 2K+2022 (18SPM)
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01/06/23 6,195m 28:00.0 2:15.5

RA 2K Redux W1S5 Mid Tier
4min Warmup
24min 2K+12 (24SPM)
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01/06/23 7m 0:07.1 8:27.1

RA 2K Redux W1S5 Mid Tier
4min Warmup
24min 2K+12 (24SPM)
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01/05/23 9,309m 44:00.0 2:21.7

RA 2K Redux W1S5 Bottom Tier
4min Warmup
4x10min 2K+18-20 (20SPM)
1:30min rest between
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01/04/23 6,299m 26:00.0 2:03.8

RA 2K Redux W1S4 Max Tier
10min Warmup
8x2min 2K Stroke/Pace
3min rest between
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01/03/23 9,136m 44:00.0 2:24.4

RA 2K Redux W1S3 Bottom Tier
4min Warmup
2x20min 2K+20-22 (18SPM)
2min rest between
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