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Concept2 Blog

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

Francis Pennoyer

Log

Date Workout Score Ave Comments Action
11/26/23 30:00 7,134m 2:06.1

30' ut2 rate 21 (Part 1), Part 2–> core

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11/25/23 1:20:00.0 18,601m 2:09.0

4x20' UT2, 2mins rest, r21, HR avg 167
VID: 6556-DE86-499A-B8B4

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11/20/23 1:00:00 14,219m 2:06.5

60' UT2, rate 21, HR avg 168

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11/19/23 1:00:00 13,885m 2:09.6

PART 1
3x20' UT2, 2mins rest, rate 21, HR avg 170

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11/19/23 40:08.0 18,402m 2:10.8

PART 2 (–> total 100')
avg Watt 156, 66rpm

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11/16/23 57:51.6 26,369m 2:11.6 View workout
11/15/23 40:00.0 9,495m 2:06.3

2x20 UT2 HR 165, r20

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11/08/23 1:20:00.0 19,171m 2:05.1

4x20', 2'rest, Steady State, r19, avg HR 168
1 2:03.5 r19 max HR 166bpm
2 2:04.8 r19 max HR 163 bpm
3 2:05.6 r19 ma…

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11/06/23 24:00.0 6,694m 1:47.5

2x12', 8'rest high intensity, r24,26
1: 1:46,9, 24r max HR 197 bpm,
2: 1:48,1 26r max HR 201 bpm

vid E12B-1B0B-E…

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11/04/23 45:00.0 10,534m 2:08.1

2x22:30', r20, avg HR. 170

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11/02/23 1:00:00 14,103m 2:07.6

60min, r21, avg HR 166bpm

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11/01/23 1:30:00.0 20,732m 2:10.2

3x30', 2'rest, r21, avg HR 173bpm (first SS in a while)

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10/31/23 8:21.1 2,500m 1:40.2

10x250m, 1'rest, r24 (aiming for strength / stroke)

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10/27/23 30:05.0 14,500m 2:04.4

(warmup) 181W avg, 72rpm

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10/25/23 1:20:00.0 19,162m 2:05.2

4x20', 1'rest, r19, HR 165-175

VID F975-B5F1-6702-6587

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10/23/23 25:00.0 7,213m 1:43.9

25x1' r1' - (planned 20): avg 1:43.9, r32
intervall- pace, max HR – ..
1- 1:43.8, 188 – 2- 1:43.0, 194 &nda…

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10/21/23 40:00.0 9,544m 2:05.7

1x40'. 2:05.7, HR max 173

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10/19/23 45:11.2 20,872m 2:09.8

160w, 53rpm (?)

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10/16/23 1:00:02.0 15,076m 1:59.4

PR! (recovery from virus pretty much over) - felt the sickness on this one
1x60'. 1:59.4, r20, HR (high)
in 5min pieces:
…

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10/09/23 1:20:00.0 36,207m 2:12.5

150w, 71rom, vid f4f7-9c9d-dc13-feee

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10/08/23 50:00.0 11,122m 2:14.8

recovering... 3x25' planned; did 2x25

1- 2:13.0 max HR 163
2- 2:16.7 " 166

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10/05/23 40:00.0 9,718m 2:03.4

2x20', 2:03.4, r19 (still recovering) + 15min bike erg

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10/03/23 40:15.7 17,403m 2:18.8

post school trip + virus (recovering...)
131w, 64rpm

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09/15/23 40:13.0 18,270m 2:12.0

1x40', 152w, 56rpm

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09/15/23 1:00:00 14,414m 2:04.8

3x20', 2r, 2:04.8, r20
2:04.9
2:05.1
2:04.5

 View workout