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Rick Bayko

Log

Date Workout Score Ave Comments Action
01/31/23 v25:00/2:00r...19 10,690m 2:14.7

AM----CRI Vets----25' @ 20-22-20-22-20 (2'r)/5 X 3' @ 24-24-26-27-28 (3'r)/12 X 20" @ race pace or better (10&qu…

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01/31/23 9:37 1,831m 2:37.8

Warmup

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01/31/23 7:09 1,330m 2:41.2

Warmup

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01/31/23 19:10.0 1,441m 6:39.0

Rest meters between hard intervals.

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01/30/23 6500m 30:25.5 2:20.4

PM----Active Rest----feeling more like my old self

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01/30/23 7000m 32:41.6 2:20.1

AM----Active rest----Not bad that day after a HM

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01/29/23 3000m 15:14.8 2:32.4

Cooldown

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01/29/23 21097m 1:35:51.0 2:16.2

AM----CRI Vets----Goal: 20spm, 2:19 to 2:16 pace----Nailed it.

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01/29/23 5:27 963m 2:49.7

Warmup

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01/28/23 6500m 30:25.9 2:20.4

PM----Active rest----Felt good

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01/28/23 7000m 32:42.5 2:20.1

AM----Active rest

 View workout
01/27/23 6500m 30:27.1 2:20.5

PM----Active rest----lower back better than this morning's workout.

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01/27/23 7000m 32:43.4 2:20.2

AM----Active rest

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01/26/23 5x12:00/3:00r 13,060m 2:17.8

AM----CRI Vets----5 X 12' (3'r) @ 18spm, 20/24, 22, 20/24, 20/18/16----Not bad with a sore lower back

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01/26/23 12:10 2,270m 2:40.8

Warmup

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01/26/23 1:30.0 233m 3:13.1

paddle intervals

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01/24/23 6x2000m/3:00r 52:39.0 2:11.6

AM----CRI Vets----6X 2K (3'r) at increasing stroke rates and pace----Not bad with a stiff & sore lower back

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01/24/23 22:46 4,313m 2:38.4

AM----CRI vets----Warmup w/drills

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01/24/23 3:00.0 428m 3:30.2

Rest interval paddling

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01/23/23 32:03 6,620m 2:25.2

AM----4'on/4'paddle----Intended 8 X 4' but felt a ominous tweak in the lower back on the 4th paddle----Got off and slapped…

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01/23/23 15:00 3,193m 2:20.9

Warmup

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01/22/23 8000m 37:16.3 2:19.7

PM----UT2----Felt good----Chuffed

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01/22/23 4:53 1,080m 2:16.0

AM----200m repeats @ 18spm with about 45" rest

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01/22/23 5:54 1,136m 2:36.1

AM----CRI Vets----Warmup

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01/21/23 6500m 30:25.8 2:20.4

PM----Active rest

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