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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Clay Kelley

Log

Date Workout Score Ave Comments Action
01/09/21 5x500m/2:00r 9:47.2 1:57.4

First interval work in a long time. Stroke rate at 26 felt powerful and sustainable. DF 112 alway

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01/09/21 1x2500m/4:00r 11:03.5 2:12.7

Warm up. Had to doodoo so stopped this interval

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01/08/21 20:00 4,559m 2:11.6

Pushed little too much. Suppose to be easy ski. But 2:08-2:10 pace felt good at rate 32

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01/08/21 2000m 8:30.6 2:07.6

Warm up included. Pushed last 500 meters. Hot water heater blew out and replaced so shorter workout

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01/07/21 20:00 4,304m 2:19.4 View workout
01/06/21 30:00 6,415m 2:20.2

Solo ride. First 30 min ever. Rate was too slow but was being really conservative. Pace sustainable for twice the time

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01/05/21 30:00 6,601m 2:16.3

Back little sore erectors and deep rhomboid on right. Nothing acute. First 30 min Cruise for time. Feel into the 2:16. DF 112 always. R…

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01/04/21 2x2000m/3:00r 17:16.8 2:09.6

Solo ski 2x2000/R3:00. Stroke and technique feels good and sustainable. Working on higher stroke rate ~ 35-36

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01/03/21 5000m 21:42.3 2:10.2

Preworkout row. Just putting in some meters. Goal 100,000m in Jan row-ski combined

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01/02/21 1500m 7:09.6 2:23.2

Post workout ski. Hr limit 135

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01/02/21 1500m 6:21.8 2:07.2

Preworkout ski. Felt good

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01/01/21 10000m 45:26.8 2:16.3

New Yrs Day. First 10,000m ever. Post call. 7/10 agony. Self denial until 1500 to go. January goal 100,000m

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12/30/20 3000m 13:05.7 2:10.9 View workout
12/30/20 5000m 21:55.0 2:11.5 View workout
12/28/20 2000m 8:33.7 2:08.4 View workout
12/28/20 3000m 12:59.1 2:09.8

Guilty reserve row. Been 7 good rest days. Felt good and strong

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12/21/20 3000m 13:06.4 2:11.0

Solo workout post ski trip. Left knee protesting a little not much. So no row workout or weights

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12/19/20 1000m 4:26.8 2:13.4 View workout
12/19/20 2000m 8:53.8 2:13.4 View workout
12/19/20 1000m 4:16.6 2:08.3 View workout
12/19/20 1000m 4:19.1 2:09.5 View workout
12/09/20 1000m 4:09.2 2:04.6 View workout
12/09/20 3000m 13:04.6 2:10.7

Middle workout hr cap 140. Felt great. No issues. High stroke rate was good

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12/09/20 1000m 4:04.9 2:02.4

Preworkout

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12/05/20 2000m 9:06.1 2:16.5

Post peloton

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