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Apr 14 Five BikeErg Workouts for Runners
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Log

Date Workout Score Ave Comments Action
04/27/20 53:26.3 11,775m 2:16.1

AM----113df----CRI Vets workout----2 X 20' (3;r) @ 18-20-22-24-26-24-22spm @ 122-129hr (UT2/UT1) & Cooldown

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04/26/20 17:06.7 3,600m 2:22.5

AM---Warmup only, fatigued

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04/25/20 30:00 7,150m 2:05.8

AM----112df----30' for Spring Series VIII----24-27spm----negatively split from 2:07.8 to 2:03.1 every 3'----122-148hr AT/AT+)

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04/25/20 13:27.5 2,900m 2:19.2

AM----Warmup & Cooldown

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04/24/20 43:52.4 10,000m 2:11.6

AM----110df----CRI Vets workout----Warmup & 4 X 1K (4'r) @ 30-33spm @ 133-144hr (AT/TR) & Cooldown

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04/23/20 57:28.6 12,669m 2:16.1

AM----111df----CRI Vets workout----Warmup & 4 X 11' (3'r) @ 16-18-20-18-16 & 18-20-22-20-18spm pyramids @ 109-120hr (UT…

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04/22/20 41:54.9 9,729m 2:09.2

AM----110df----CRI Vets workout----Warmup & 4 X 6' (4'r) @ 24-26-28 &26-28-30spm @ 131-142hr (AT) & Cooldown

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04/21/20 1:01:22.2 14,059m 2:10.9

AM----110df----CRI Vets workout----Warmup & 4 X 12' (2'r) @ 18-20-18-20 & 20-22-20-22spm @ 121-139hr (UT1/AT) & Coo…

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04/20/20 10:51.2 2,300m 2:21.5

Warmup only. Felt too crappy to do a workout.

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04/19/20 1:02:48.0 14,000m 2:14.5

AM----110df----Warmup & 12K @ 18-20spm @ 105-126hr (UT2/UT1) after aborted attempt at OTW in the Mighty Merrimack River from Haverhil…

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04/18/20 58:20.0 13,000m 2:14.6

AM----111df----Warmup & 11K @ 18-20spm @ 115-124hr (UT2)

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04/17/20 500m 1:44.1 1:44.1

AM----112df----Time Trial for Spring Series VIII----40-43spm @ 120-156hr (spiked to 192 after finishing)

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04/17/20 49:56.3 10,842m 2:18.1

AM----112df----CRI Vets workout----2 X (5 X 1'on/1:15 paddle) 5'r @ 26-28-30-33-37spm @ 115-141hr & Cooldown

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04/16/20 57:04.4 12,489m 2:17.0

AM----111df----CRI Vets workout----4 X 11' (3'r) @ 16-18-20-18-16 & 18-20-22-20-18spm @ 106-117hr (UT2) & Cooldown

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04/15/20 24:19.9 5,500m 2:12.7

PM----110df----S10MPS Blind to get in 15K for the day and complete the C2 April Fools Challenge----22-23spm & 106-125 hr (UT2/UT1}

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04/15/20 40:50.0 9,500m 2:08.9

AM----111df----CRI Vets workout----Warmup & 4 X 6' (3'r) @ 24-26-28 & 26-28-30spm @ 128-140hr (AT) & Cooldown

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04/14/20 1:01:30.0 14,000m 2:11.7

AM----111df----CRI Vets workout----4 X 12' (2'r) @ 18-20-22spm changing rate every 3' @ 121-156hr (!) & Cooldown

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04/13/20 58:29.3 13,000m 2:14.9

AM----111df----CRI Vets workout----4 X 10' (2'r) @ 16-18-20-22 & 18-20-22-24spm @ 117-135hr (UT2/UT1) & Cooldown

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04/12/20 53:51.9 12,000m 2:14.6

AM----112df----Warmup & 10K @ 18-20spm @ 117-128hr (UT2/UT1)

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04/11/20 6000m 24:37.1 2:03.0

AM----110df----6K TT for Spring VIII Series @ 25-28spm @ 119-158-146hr (AT+)

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04/11/20 23:15.0 5,000m 2:19.5

AM----110df----Warmup & Cooldown

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04/10/20 1:07:00.0 14,273m 2:20.8

AM----108df----CRI Vets workout----3 X (10 X 30"on/45"paddle) 4'r @ 26-42spm @ 108-141hr (171 final sprint) & Cooldow…

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04/09/20 56:49.9 12,306m 2:18.5

AM----108df----CRI Vets workout----4 X 11' (3'r) @ 16-18-20-18-16 & 18-20-22-20-18spm @ 106-120hr (UT2) & Cooldown

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04/08/20 55:03.2 12,185m 2:15.5

AM----108df----CRI Vets workout-----4 X 10' (2'r) @ 16-18-20-22 & 18-20-22-24spm @ 125-140hr (UT1/AT) & cooldown

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04/07/20 53:41.7 12,057m 2:13.6

AM----110df----CRI Vets workout----3 X 12' (2'r) @ 18-20-18-20 & 20-22-20-22 @ 126-166hr & Cooldown

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