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Jim McDonnell

Log

Date Distance Time Pace Comments Action
07/30/24 8,084m 40:00.0 2:28.4

Steady state

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07/30/24 4,101m 20:00.0 2:26.3

Steady state session; first 20 min of 60 total

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07/29/24 1,000m 4:14.2 2:07.1

First 1k in series of 3

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07/29/24 3,000m 12:50.3 2:08.3

3x1000 4r

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07/29/24 2,000m 9:43.7 2:25.9

Warmup

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07/26/24 4,000m 30:00.0 3:45.0

Pyramid 250, 500, 750, 1000, 750, 500, 250

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07/26/24 1,000m 5:00.0 2:30.0

Warmup

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07/25/24 11,772m 1:00:00.0 2:32.9

3x20 min 1:30r

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07/23/24 6,229m 30:00.0 2:24.4

2x15 min 3r

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07/23/24 2,000m 10:30.0 2:37.5

Warmup
Exercises in 3 rowing steps; legs, back, arms

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07/22/24 12,237m 1:00:00.0 2:27.0

No straps.
Steady state
Core workout

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07/19/24 5,000m 30:00.0 3:00.0

Intervals

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07/16/24 12,341m 1:00:20.0 2:26.6

3x20 minutes 1:30 rest

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07/16/24 4,098m 20:00.0 2:26.4 View workout
07/16/24 8,243m 40:20.0 2:26.7

2x20:10 1.3 rest

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07/15/24 4,272m 20:00.0 2:20.4 View workout
07/15/24 4,263m 20:02.4 2:21.0 View workout
07/14/24 8,541m 40:00.0 2:20.4

2x20 min 3r 22s/m
Slow pace as art of workout. Goal was 20 s/m. Way below my natural pace of 26

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07/14/24 2,000m 10:10.9 2:32.7

2k warmup

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07/12/24 8,477m 40:03.4 2:21.7 View workout