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William Konarzewski

Log

Date Workout Score Ave Comments Action
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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08/10/09 15:35.0 4,000m 1:56.8

mon warm up 25 spm DF 120

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08/06/09 38:37.0 10,000m 1:55.8

thus 87.6 @ 23.2 spm DF 120

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08/06/09 38:56.0 10,000m 1:56.8

thus @ 24.8 spm DF 120

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08/05/09 38:38.3 10,000m 1:55.9

wed 87.5 @ 20.8 spm DF 120

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08/05/09 38:53.0 10,000m 1:56.6

wed @ 24.4 spm DF 120

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08/04/09 39:54.0 10,000m 1:59.7

tues @ 21.4 DF 120 after 6x500 canoe inc a 2:17

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08/03/09 38:57.4 10,000m 1:56.8

mon 88.1 @ 20.4 spm DF 120 after 6x500 canoe

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07/31/09 38:59.0 10,000m 1:56.9

fri 86.9 after 4x500 canoe @23.8 spm DF 120

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