6X500 3:00r high s/m

erg bucked and slipped stopped

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cool down

8000m row 18 s/m target 2k+20 (2:14)
actual: 2:13.4

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cool down

4X2000 3:00r 22/24/26/28 s/m Target 2K+14
2:08/2:05/2:02/1:59. Actual:
2:06/2:03/2:01.4/1:57.5. The third set machine rocking

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cool down

4X1250 2:00r 22 s/m just for the meters

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cool down

40 min row 20 s/m 2k+18= 2:12 target
actual: 2:09.2

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cool down

2X1000 2:00r Fast 500 then cruise 500

4X1500 3:00r 20/26/20/26 s/m 2K+17, 6-8 secs faster 26 s/m
Target: 2:11/2:03 Actual: 2:09/1:59

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3X4000m 2:00r 20 s/m
Target: 2:12 Actual: 2:09.6

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cool down

8 X 750m 2:00r s/m 26 Target: 2K+6
Target: 2:00 Actual: 1:57.7

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