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Mark Roach

Log

Date Distance Time Pace Comments Action
06/06/21 10,000m 45:00.0 4:30.0

Steady 45 mins. No HR.

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06/05/21 6,015m 29:37.8 2:27.7 View workout
06/05/21 5,000m 23:10.0 2:19.0

am session - ski was pm. HR 138bpm

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06/01/21 524m 2:29.3 2:22.4 View workout
06/01/21 1,019m 5:01.6 2:27.9 View workout
06/01/21 3,519m 17:41.9 2:30.8 View workout
06/01/21 5,000m 25:00.0 2:30.0 View workout
06/01/21 5,000m 22:30.0 2:15.0

2k, 1.5k, 1k, 500m alternate row/ski. 135bpm. 10000m total. iphone app crashed.

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05/31/21 5,000m 22:29.7 2:14.9 View workout
05/31/21 5,000m 22:30.0 4:30.0

22:30 bike at 136bpm then 5000m aiming to hit 22:30 150bpm

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05/30/21 10,018m 50:56.1 2:32.5 View workout
05/30/21 10,000m 46:16.0 2:18.8

10km row, 10km ski with 250m and 500m power surges. 1100m c/d.

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05/29/21 5,000m 24:13.1 2:25.3 View workout
05/29/21 242m 1:19.5 2:44.2 View workout
05/29/21 5,000m 21:50.0 2:11.0 View workout
05/27/21 5,023m 25:08.4 2:30.1 View workout
05/27/21 3,000m 14:00.0 4:40.0 View workout
05/27/21 3,000m 14:00.0 2:20.0

1000m ski then 7 mins row or bike - x4 rounds

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05/26/21 7,000m

5x1000m r 2:00 2:09/500m steady.

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05/25/21 15,000m 1:05:00.0 4:20.0

hour of power 140bpm

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