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Albin Moser

Log

Date Distance Time Pace Comments Action
01/11/16 9,825m 47:39.9 2:25.5

2 X 20 min. 8-6-4-2 (18-20-22-24 and then 20-22-24-26) with Amy's 4:30 PM Class. There were a few other minutes sprinkled in for war…

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01/10/16 12,534m 43:52.7 1:45.0

5 X 2K w/3 min. rest 1st was Warm Up; 5th was warm down of sorts. Idea was 22-24, but eventually it became 24-26. 9:15 @ 2:18.7, 8:39.7 @…

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01/08/16 10,589m 50:02.2 2:21.7

36 min. at 22-24 with a 2:13.3 pace followed by a few short intervals at 26-28 and an 10 minutes warmdown. Heart rate monitor was going c…

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01/07/16 15,003m 1:15:13.7 2:30.4

Included warmup with Joan's class plus variable intervals of 8-7-6-5-4-2 minutes with 3 min. rest and then a 500m warmdown.

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01/05/16 10,000m 43:10.2 2:09.5

10K straight; 20-22 at first; 22-24 in the middle toward end; 26-30 in last 500. HR 130 average with 153 Max.

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01/03/16 12,605m 1:00:00.0 2:22.8

Planned to do steady state for one hour but drifted into 500 on/off at 26 for the last 20 minutes.

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01/02/16 5,662m 28:45.0 2:32.3

Did this workout in combination with weight lifting and other exercises

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01/01/16 10,332m 1:10:00.0 3:23.2

Narragansett Boat Club

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01/01/16 10,332m 1:10:00.0 3:23.2

Narragansett Boat Club

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03/20/11 6,017m 31:26.1 2:36.7

Mish mosh of stuff; chain kept snapping on Model B

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03/15/11 10,000m 47:07.2 2:21.3

Non-stop. 2K 2:23.2@21; 4K 2:22.5@22; 6K 2:21.2@22; 8K 2:20.7@22; 10K 2:19.1@23

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03/14/11 3,997m 21:25.1 2:40.7

SS

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03/12/11 5,001m 24:21.3 2:26.1

ss @22

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03/08/11 6,010m 30:49.1 2:33.8

SS and no challenging sprints

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02/20/11 9,012m 38:00.9 2:06.5

4K Steady State then 3 X 500 on off/paddle to end

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02/19/11 2,200m 12:00.9 2:43.8

Steady state. Not much.

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02/18/11 6,025m 30:01.4 2:29.4

SS

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02/17/11 6,013m 28:40.7 2:23.0

2:23.0 Pace @ 17 spm

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02/16/11 6,025m 30:06.4 2:29.9

Steady State 2:29.9 pace

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02/13/11 10,000m 53:53.6 2:41.6

2K @ 8:57 24SPM; 1K off; 5 X 500on/500off; 3 X 250 on/off; paddle down.

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