Lena Brandesova

Log

Date Workout Score Ave Comments Action
01/31/22 25:22.5 12,000m 1:03.4

12x 500m/1:00r

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01/26/22 1:00:00.0 14,026m 2:08.3

20x 3:00/1:30r

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01/24/22 1:00:00.0 13,346m 2:14.8

2x 30:00/5:00r

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01/23/22 51:59.9 12,000m 2:09.9

4 rounds:
2000m/1:30r
1000m/1:00r

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01/19/22 32:09.1 7,500m 2:08.6

10x 750m/1:30r

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01/16/22 28:00.0 6,266m 2:14.0

1x 5:00 moderate / 5:00 easy
2x 3:00 moderate / 3:00 easy
3x 1:00 moderate / 1:00 easy

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01/04/22 25:00.0 5,890m 2:07.3

25x 1:00/1:00r

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11/15/21 13:24.8 3,250m 2:03.8

"Rugby"
1000m/3:00r
750m/2:30r
500m/2:00r
250m/2:00r
750m
SPM @ 28+

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11/15/21 9:48.0 2,400m 2:02.5

"½ Of A ½"
400m / 200m / 400m / 200m / 400m / 200m / 400m / 200m

Notes: 400m @ 30 SPM, 200m as fast as…

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11/14/21 20:00.0 4,319m 2:18.9

“Rowing for Life”
20 minutes as:
Min 1 - 18 SPM
Min 2 -18 SPM
Min 3 - 20 SPM
Min 4 - 22 SPM
Min 5 -…

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11/14/21 20:00.0 4,415m 2:15.9

"Simple is easy, right?"
10:00 @ SPM 20 / 2:00r
10:00 @ SPM 26

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11/13/21 18:09.4 7,500m 1:12.6

"Didn’t see that coming!"
500m @ 28 SPM/2:00r
1000m @ 26 SPM/2:00r
2000m @ 24 SPM/3:00r
4000 m @ 22 SPM

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11/13/21 19:23.5 4,800m 2:01.1

“Squeezing every drop”
12x 400m/1:30r
SPM @ 26+, -0.1 every interval

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11/07/21 9:28.3 2,331m 2:01.9

“Punchy!”
333m - 666m - 222m - 555m - 111m - 444m
30 secs rest between each interval

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11/03/21 36:00.0 8,090m 2:13.4

“Off to the races!”
Every 4:30 for 36 mins
0:30 @ 30 SPM
4:00 @ 20 SPM

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11/02/21 15:17.7 3,500m 2:11.1

“A Slow-ish Burn”
100m/0:30r
200m/0:30r
300m/0:30r
400m/0:30r
500m/0:30r
2000m/0:30r
All @ 26+ SP…

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11/02/21 6:39.1 1,500m 2:13.0

Warm up row
3x 500m/1:00r @ 26+ SPM

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11/01/21 11:34.2 2,800m 2:03.9

“Hitting That Sweet Spot”
700m/2:00r
1400m/2:00r
700m/2:00r
SPM 28 and above

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11/01/21 8:52.0 2,000m 2:13.0

8x 250m/0:30r
Spm 24-26-28-28-26-24-28-28

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10/26/21 21:30.9 5,000m 2:09.0

10 rounds
250m easy into 250m hard
1:00r

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10/24/21 1:03:00.0 13,369m 2:21.3

7 rounds:
4:00 @ 20 spm into
3:00 @ 22 spm into
2:00 @ 24 spm into
2:00r

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10/11/21 30:00.0 6,874m 2:10.9

5 rounds:
3:00 moderate
3:00 easy
1:00r

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10/07/21 10:00.0 2,500m 2:00.0

10x 1:00/0:30r

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09/19/21 1:34:04.8 20,000m 2:21.1

4 rounds
5000m @ half marathon PR pace
3:00r

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09/18/21 42:56.7 10,000m 2:08.8

10 rounds
1k @ under 10k PR pace
1:00r

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