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John Jeffries

Log

Date Distance Time Pace Comments Action
05/01/24 4,099m 19:32.0 2:22.9

KICKSTART: ADVANCED WARMUP

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04/30/24 1,101m 5:00.0 2:16.2

LOW STROKE RATE LADDER

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04/30/24 0m

PAUSE FROM FINISH

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04/30/24 119m 1:03.8 4:28.0

GENTLE 5

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04/30/24 2,000m 8:16.2 2:04.0 View workout
04/26/24 4,209m 20:01.0 2:22.6

20MIN ROW

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04/24/24 4,070m 19:32.0 2:23.9

KICKSTART: ADVANCED WARMUP

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04/20/24 4,171m 19:32.0 2:20.4

KICKSTART: ADVANCED WARMUP

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04/17/24 4,679m 21:00.0 2:14.6

SPRINT TRAINING: THE FINISHER

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04/15/24 8,256m 37:05.4 2:14.7

Rowed on EXR: Endurance for VO2max

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04/11/24 2,487m 11:00.0 2:12.6

Rowed on EXR: Lunch boost 1

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04/09/24 2,300m 10:00.0 2:10.4

Rowed on EXR: 10 minutes

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04/05/24 2,000m 8:09.6 2:02.4 View workout
04/03/24 2,333m 10:00.0 2:08.5

RAPID FIRE

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04/02/24 4,321m 19:00.0 2:11.9

DISPY

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04/01/24 4,455m 20:00.0 2:14.6

DOSEY DOE

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03/31/24 2,000m 8:38.9 2:09.7 View workout
03/29/24 2,000m 8:29.0 2:07.2 View workout
03/27/24 4,338m 19:00.0 2:11.3

THE DIP

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03/23/24 6,505m 30:00.0 2:18.3

ENDURANCE PYRAMID

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