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Onur Murat Küçükkaya

Log

Date Distance Time Pace Comments Action
09/06/21 8,366m 36:00.0 2:09.0

Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace.

Repeat this six times (no rests). And if you want to hold…

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09/03/21 9,809m 40:00.0 2:02.3 View workout
09/01/21 6,881m 30:00.0 2:10.7 View workout
08/30/21 9,496m 40:00.0 2:06.3

10KW1S3

Start at 2k+25. Increase pace 2 seconds every 4 minutes until the end.

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08/28/21 10,518m 46:00.0 2:11.2

Change through
18/20/22/20/18
18/20/22/20/18spm

Every four minutes.
See the YouTube video for pace guides.

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08/26/21 6,000m 27:08.8 2:15.7

Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000.

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08/23/21 3,500m 15:44.0 2:14.8

500m x 8 (rest 2m)

Start at 2km pace and rate and look to improve.

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08/21/21 10,000m 43:40.1 2:11.0

Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @…

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08/20/21 78m 4:00.0 25:38.4 View workout
08/19/21 899m 8:16.4 4:36.0 View workout
08/18/21 1,794m 8:00.0 2:13.7 View workout