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Log

Date Workout Score Ave Comments Action
09/07/26 40:00.0 7,540m 2:39.1

Elliptical 55. L4, 4.5mi in 37:30. No perceived effort change when HR jumped, but backed off pace to 7.3/7.1/6.9mph. M'pol dose 10hr…

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09/02/26 40:30.0 20,200m 2:00.2

T2 for 20+ minutes. Legs a bit tired, a few rpms & Watts below usual at all Levels, and ramped down from L12-L9 early to keep rpms up…

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09/01/26 32:00.0 6,570m 2:26.1

(Elliptical 086) HIIT 10 x 1min@L8(8.9-9.3mph)/1min@L3(6-6.5mph), plus steady…

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08/31/26 9500m

Stroking MX4+, Larae cox. Head race piece CG to BC. Couldn't get stroke rate above 24spm. Set was horrible, hard for me to get a goo…

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08/30/26 1:00:00.0 30,650m 1:57.4

Longest T2 ever(?) and with very gradual ramp-down L12 to L9.

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08/29/26 40:00.0 7,770m 2:34.4

Elliptical. HIIT: 8 x 1min/1min plus 2 with 2min rest. ON L7/8.5-9.0mph, OFF L3/6mph. Warmdown steady L3/6mph.

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08/28/26 9000m

3-seat in MX4+, Kat stroke, Rick cox. Several 5min pieces at about 26spm max.

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08/27/26 1:00:00.0 28,980m 2:04.2

Edge upright. T2+ for 48min.

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08/26/26 30:05.9 6,569m 2:17.4

(Didn't save on ErgData) 5min warmup. First time sprinting on erg since surgery. 5 x (1min sprint + 2min off). Sprint splits about 1…

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08/26/26 8500m

M4+, 2-seat. 1st row since surgery!! Dixon stroke, Paul D. cox. Multiple 1min pieces, 26spm max. Shoulder felt perfectly fine. Techniques…

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08/24/26 5:17 1,017m 2:36.1

warmdown

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08/24/26 35:05 7,844m 2:14.2

Team tent workout: 2 x 15min @ 24spm, 5min rest. Highest rating post-surgery, but stroke length (from ErgData) only 130cm, versus 136cm a…

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08/24/26 5:05 1,005m 2:31.7

warmup/pick drill

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08/23/26 30:00 6,728m 2:13.7

new PB, after a day off (and heavy drinking).

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08/21/26 30:00 6,606m 2:16.2

25min: 5593m, avg 145.2W. HR jump at 17:52

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08/20/26 15:05 3,154m 2:23.5

End of Leg Day. Left glute and SI tight/sore at start (from lifting).

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08/19/26 30:00 6,629m 2:15.7

(120 stroke pick warmup) How do I maintain 2:11 pace longer without blowing up HR? 25min: 5774m, avg 148.2W.

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08/13/26 30:44 6,581m 2:20.1

Still minimum DF. End of Leg Day. 5481m in 25min (w/o warmup), avg Watts 136.6

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08/12/26 5x5:00/3:00r 5,426m 2:18.2 View workout
08/12/26 3:36 646m 2:47.7 View workout
08/11/26 30:07 6,435m 2:20.4

New post-surgery high time & distance. Slowed pace near end to limit HR. Drive time typically 1.94, very seldom under 1.90.

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08/10/26 10:00 2,131m 2:20.7

Tent w. Team. After 2x10min BikeErg, feeling pretty tired (Leg weights previous day). DF higher than I've been doing at Edge. Coach…

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08/10/26 2x10:00/4:00r 8,682m 2:18.2

Tent w team. 1st interval: DF 58. 2nd interval: (didn't record stats properly, did more meters than 1st one, see graph): DF 75 @ 80r…

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08/10/26 1:08 454m 2:30.8

Warmup Tent

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08/09/26 10:00 2,149m 2:19.5

Warmup for Leg Day. A little pain in left SI after stopping.

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