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Myron Smith

Log

Date Distance Time Pace Comments Action
02/04/07 4,645m 20:00.0 2:09.1

Long row with alternating intensity

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02/04/07 4,609m 20:00.0 2:10.1

Long row with alternating intensity

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02/04/07 2,225m 10:00.0 2:14.8

warm up

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02/02/07 2,271m 10:04.3 2:13.0

Warm down at end of short interval program

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02/02/07 1,559m 7:30.0 2:24.3

Cumulative 30 second easy rows in between 1 minute interval rows

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02/02/07 1,023m 4:00.0 1:57.3

Short interval 5 of 5

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02/02/07 1,015m 4:00.0 1:58.2

Short interval 4 of 5

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02/02/07 1,023m 4:00.0 1:57.3

Short interval 3 of 5

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02/02/07 1,015m 4:00.0 1:58.2

Short interval 2 of 5

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02/02/07 1,016m 4:00.0 1:58.1

Short Internval 1 of 5

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02/02/07 1,786m 8:04.0 2:15.4

Warmup for Short Intervals

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02/01/07 2,806m 15:00.0 2:40.3

3 minute slow row/rest at end of each interval

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02/01/07 977m 2:02.8 1:02.8

Interval 5 of 5 - 4 minute row

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02/01/07 964m 2:04.4 1:04.5

Interval 4 of 5 - 4 minute row

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02/01/07 952m 2:06.0 1:06.1

Interval 3 of 5 - 4 minute row

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02/01/07 949m 2:06.4 1:06.5

Interval 2 of 5 - 4 minute row

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02/01/07 938m 2:07.9 1:08.1

Interval 1 of 5 - 4 minute row

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02/01/07 2,260m 10:05.6 2:13.9

Warm Up for Threshold Intervals

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01/31/07 3,000m 12:49.6 2:08.2

Cross Train Day Warm Down

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01/31/07 2,214m 10:04.0 2:16.4

Cross Train Day Warm Up

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