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Richard Galbraith

Log

Date Workout Score Ave Comments Action
10/02/06 39:40.0 10,000m 1:59.0

VO2Max 2 * (2k@1:50/3k@2:08). Managed faster than this. HR not too high. Could Get close to 7m for 2k I think.

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09/30/06 42:22.1 10,000m 2:07.1

Strength 3*(6*10). Quite slow? not enough rest, or food? HR reasonable though.

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09/29/06 1:24:58.7 20,000m 2:07.4

very consistent. Each 1k within 1sec of each. Followed pace boat. Had fan in room. HR < 151 for whole, < 140 1st 5k.

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09/28/06 45:38.3 11,000m 2:04.4

Strength 2*(10*10). Strong first half. 2nd half slower. First sess after starting work again.

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09/27/06 52:34.0 13,000m 2:01.3

4*(1k@1:50/2k@2:08). Managed quite well. HR belt better today (no top?). All ints in limits.

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09/26/06 36:51.5 9,000m 2:02.8

Strength 2*(8*10). First half strong, 2nd half bit weaker. HR way out so removed it. NOT at 186.

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09/24/06 40:19.4 10,000m 2:00.9

VO2Max. 3*(1k@1:50/2k@2:08).spm=24, av hr=153, max hr=178, 697 kcal. Far better than 2 da…

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09/23/06 28:41.8 7,000m 2:02.9

Strength, 2*(6*10)+3.HR max = 173, hr av= 156, 506kcal.

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09/22/06 41:03.5 10,000m 2:03.1 <1>3*(1k@1:50/2k@2:08).spm=23, av hr=161, max hr=182, 780 kcal.

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09/20/06 1:25:15.8 20,000m 2:07.8

Quite hard, but non stop. Couple of slower 1ks to get HR down.

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09/19/06 24:52.1 6,000m 2:04.3

Slower than last strength. Pulled harder, so slower recovery, HR higher, but SPM/DPS lower/further

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09/18/06 29:37.5 7,000m 2:06.9

2nd of the day. Too soon after food? HR quite high. SPM 19-20.

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09/18/06 53:27.7 13,000m 2:03.3

Hard. Slower stroke rate overall - good. 2ks bit slower than I wanted. Last 1k 1:52/500.

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09/17/06 24:29.8 6,000m 2:02.4

First Strength training. Reasonable. Felt SPM for fast row could be slower and stronger.

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09/16/06 1:03:36.1 15,000m 2:07.2

Restarted after 492m. Low SPM, HR monitor felt more accurate today, as seemed ok.

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09/15/06 21:01.7 5,000m 2:06.1

Felt easy enough. HR way out, as this is usually a <150bpm av. I'll test with polar tomorrow.

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09/14/06 40:43.6 10,000m 2:02.1

First on modelE and rowpro. Set splits on rowpro. Fast time. Miss overall projected time.

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09/13/06 20:27.3 5,000m 2:02.7

SPM=21-22. Sprinted last 1k, 1:45split. HR up a bit because of stroke rate.

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09/12/06 53:41.9 12,500m 2:08.8

SPM=20-21. Higher HR due to higher effort to keep at same rate with lower stroke.

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09/10/06 1:14:21.4 17,500m 2:07.4

HR Progressively higher. Non stop. SPM=24

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09/09/06 25:11.4 6,000m 2:05.9

Higher Av SPM=25. Reasonable though.

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09/08/06 44:56.5 11,000m 2:02.5

Very Hard. 2*(2k@1:50/3k@2:10). Managed 1st ok. 2nd 2k about 1:55. Still av target time. More carbs. More rest.

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09/07/06 42:28.6 10,000m 2:07.4

spm22-23, last 1k 24spm. Felt reasonable.

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09/05/06 53:12.7 13,000m 2:02.7

4*(1k@1:50/2k@2:10). No HR Monitor. Felt good though.

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09/04/06 31:41.1 7,500m 2:06.7

Home again. SPM=23. No HR Monitor, but felt easy.

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