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Alex Pappas

Log

Date Distance Time Pace Comments Action
01/26/20 1,000m 3:24.2 1:42.1

1k down to 100 (weights inbetween)
Avg. spm 26

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01/25/20 2,000m 6:41.8 1:40.4

Motown Madness

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01/21/20 3,000m 11:35.4 1:55.9 View workout
01/21/20 4,500m 16:59.0 1:53.2 View workout
01/19/20 15,027m 1:00:00.0 1:59.7 View workout
01/19/20 384m 1:42.1 2:12.9 View workout
01/16/20 500m 1:28.6 1:28.6

5k, 3k, 500
Avg. spm 35
Breakdown:
100 - 1:31.0 - 33
200 - 1:30.0 - 33
300 - 1:28.5 - 34
400 - 1:27.0 - 38
50…

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01/16/20 3,000m 10:50.6 1:48.4

5k, 3k, 500
1k @ (22, 24, 26)
Avg. spm 24

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01/16/20 5,000m 18:42.7 1:52.2

5k, 3k, 500
1k @ (18, 20, 22, 24, 26)
Avg. spm 22

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01/13/20 3,873m 15:00.0 1:56.1

Morning:
5 min. @ 18
4 min. @ 20
3 min. @ 22
2 min. @ 24
1 min. @ 26

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01/11/20 6,000m 23:13.0 1:56.0

Avg. spm 21
Alternate between 20 and 23-24
Easy before weights

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01/11/20 1,004m

Warm up

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01/09/20 500m 1:36.9 1:36.9

Avg. spm 25

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01/09/20 230m 1:25.5 3:05.8

Super paddle.

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01/09/20 5,041m 20:00.0 1:59.0

Piece with kids.
5 min. @ (16, 18, 20, 22)
Negative split.

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01/09/20 858m

Warm up for piece

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01/09/20 3,486m 14:40.2 2:06.2

Paddle while GI finished practice

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01/07/20 3,752m

Evening easy paddle.

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01/07/20 1,020m

Evening Warm Up

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01/07/20 10,000m 40:40.0 2:02.0

Avg. spm 22
Easy morning paddle

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