Rick Bayko

Log

Date Workout Score Ave Comments Action
01/25/20 51:52.0 11,154m 2:19.5

AM----Warmups & Cooldown

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01/24/20 1:00:33.6 13,400m 2:15.5

AM----Warmup & 10K----114df----17-21spm----95-120hr (UT2) & Cooldown

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01/23/20 1000m 3:43.6 1:51.8

AM----113df----Racing Start----33-39spm----135-145hr----Time Trial

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01/23/20 40:07.7 8,654m 2:19.1

AM----113df----18-33spm----96-116hr EF Warmup & 113df----16spm----120-108hr Cooldown

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01/22/20 31:22.9 7,000m 2:14.4

PM----114df----16-22spm----98-121hr (UT2)

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01/22/20 59:34.4 13,095m 2:16.4

CRI Vets----116df----Warmups----2 X 20' of 1:40on/:20off from 26spm to 30spm (7'r)----Cooldown

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01/21/20 24:27.0 5,300m 2:18.3

Warmup & Bailed out of UT2 workout-----weary

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01/20/20 6000m 24:51.0 2:04.2

117df----25-27spm----123-149hr (TR!) w/spikes as high as 161

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01/20/20 24:07.8 5,200m 2:19.2

Warmup & Cooldown

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01/19/20 40:00.0 7,500m 2:40.0

CRI Vets----Various drills to work on technique---- then 2'on/1'paddle @ 26spm, 24, 22, 20, 18, 16, 14

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01/18/20 56:19.5 12,400m 2:16.2

115df----Warmup----9K @ 16-22spm----98-122hr (UT2)----Cooldown

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01/17/20 31:33.3 7,000m 2:15.2

115df----16-22spm----UT2

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01/17/20 30:00 7,088m 2:06.9

CRI Vets 30' Test----116df-----10' @ 22spm (2:11.4), 10' @ 24spm 2:07.0) , 5' @ 26spm (2:06.0) , 5' @ 28spm (2…

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01/17/20 26:10.2 5,559m 2:21.2

Warmups & Cooldown

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01/16/20 52:12.6 11,400m 2:17.3

Warmup & 8K UT2 & Cooldown

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01/15/20 31:35.0 7,000m 2:15.3

120df---15-20spm----96-123hr (UT2)

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01/15/20 1:11:30.3 14,639m 2:26.5

Warmup & 5 X 2000m (3'r) @ 20, 22, 22,20 w/3 30"bursts & Cooldown

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01/14/20 48:42.2 10,400m 2:20.4

Warmup & 7K UT2 & Cooldown

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01/13/20 1:08:30.2 15,375m 2:13.6

CRI----Warmup & 4 X 12' UT1 & Cooldown

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01/11/20 23:59.8 5,200m 2:18.4

Warmup & Cooldown-----pooped

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01/10/20 31:44.9 7,000m 2:16.0

120df----16-21spm----92-118hr----UT2 Recovery Row

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01/10/20 48:51.8 10,254m 2:22.9

CRI Vets----120df---Warmup & 3 X (5 X 1'on/1'off) 7'r & Cooldown

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01/09/20 31:49.0 7,000m 2:16.3

122df----16-21spm----93-118hr----UT2 Recovery Row

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01/08/20 31:50.8 7,000m 2:16.4

119df----16-22spm----98-118hr----UT2 Recovery Row

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01/08/20 1:00:00.0 13,209m 2:16.2

CRI Vets----Warmup & 2 X 20' of 1:40on/:20off & Cooldown

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