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Log

Date Workout Score Ave Comments Action
08/28/09 9:00.0 2,200m 2:02.7

fri recovery metres

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08/28/09 16:00.0 6,000m 1:20.0

fri 87.7 2x3k 6R av 1:47.1 (1:47.3, 1:46.9) comfortable legs ok today

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08/28/09 7:58.0 2,000m 1:59.5

fri warm up

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08/27/09 22:00.0 5,000m 2:12.0

thus recovery metres

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08/27/09 16:00.0 4,000m 2:00.0

thus 87.3 4x1k av 6R 1:42.8 @ 28.25 spm DF 120 (1:43.2, 1:43.1, 1:42.6, 1:42.5) still heavy legged

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08/27/09 7:58.0 2,000m 1:59.5

thus warm up

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08/26/09 20:00.0 4,500m 2:13.3

wed recovery metres

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08/26/09 8:16.0 2,000m 2:04.0

wed 87.8 3x2K 8R av 1:48.8 (7:12, 7:17, 7:17) @ 27.3 spm DF 120 heavy legs so took it easy

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08/25/09 46:58.4 12,000m 1:57.4

tues 88.3 @ 19.8 spm DF 120 PB for this workout

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08/25/09 8:20.0 2,000m 2:05.0

tues warm up + sprints

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08/24/09 30:00.0 8,213m 1:49.5

mon 87.3 @ 27.6 spm DF 120 1:49.7, 1:49.7, 1:49.9, 1:50.3, 1:48.6 PB

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08/24/09 8:10.0 2,000m 2:02.5

mon warm up with sprints

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08/22/09 37:58.2 10,000m 1:53.9

sat 6.30 am @ 24 spm DF 120

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08/21/09 9:00.0 2,000m 2:15.0

fri recovery metres

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08/21/09 24:00.0 6,000m 2:00.0

fri 88.4 2x3k 6R @ 28 spm DF 120 Av 1:48.8 hard work

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08/21/09 8:15.0 2,000m 2:03.7

fri warm up with sprints

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08/20/09 38:29.6 10,000m 1:55.4

thus 87.8 @ 20.0 spm DF 120 PB at that rate (30 mins was 7,798)

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08/20/09 7:42.0 2,000m 1:55.5

thus warm up @ 20 spm DF 120

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08/19/09 24:47.0 6,000m 2:03.9

wed warm down @ 22 spm

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08/19/09 3:00.0 700m 2:08.5

wed recovery metres

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08/19/09 16:00.0 4,000m 2:00.0

wed 88.0 8x500 1R av 1:42.7 @ 27.9 spm DF 120 hard work

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08/19/09 7:28.4 2,000m 1:52.1

wed warm up

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08/18/09 37:35.8 10,000m 1:52.7

tues 89.3 @ 27.2 spm DF 120

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08/18/09 7:45.0 2,000m 1:56.2

tues warm up

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08/10/09 38:39.0 10,000m 1:55.9

mon 88.5 @ 19.8 spm DF 120 (PB at that rate) just back from canoe regatta

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