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Jim Lewis

Log

Date Workout Score Ave Comments Action
12/20/09 1:30:27.1 20,791m 2:10.5

X 6000M w/ 5:00 min rest / 24 SPM @ 2:05.7/500M. HR range 152 to 177. Shut it down after two, felt tired and HR to high

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12/20/09 5:05.9 1,058m 2:24.5

Warm-up

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12/18/09 30:00.0 7,108m 2:06.6

15 X 1:40 min w/ :20 sec rest / 25 SPM @ 2:02.8/500M. HR range 149 to 159... Moderate workout...

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12/18/09 6:03.0 1,235m 2:26.9

Warm-up

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12/17/09 30:05.1 6,577m 2:17.2

Recovery Day

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12/16/09 39:05.3 10,000m 1:57.2

289 of 1110. 10,000 Meters / 26 SPM @ 1:57.2/500M. HR = 173. Went hard from the start. Can go a little faster for sure.

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12/16/09 10:02.9 2,216m 2:16.0

Warm-up

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12/15/09 30:06.9 6,424m 2:20.6

Recovery Day

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12/13/09 2:09:31.4 30,000m 2:09.5

30,000 Meters. Just looking to put in some meters for charity. 150 bpm first half, let it climb a little to high 150's.

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12/12/09 59:11.8 13,709m 2:09.5

2 X 6000M w/ 5:00 min rest / 25 SPM @ 2:02.9/500M. HR range 159 to 165. Tried a couple of different stroke rates.

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12/12/09 8:06.1 1,761m 2:18.0

Warm-up

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12/11/09 22:24.0 5,027m 2:13.6

Recovery

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12/10/09 39:00.0 8,802m 2:12.9

3 X 10:00 min w/ 3:00 min rest / 24 SPM @ 2:03.3/500M. HR range 152 to 161...

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12/10/09 7:05.6 1,355m 2:37.0

Warm-up

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12/09/09 42:00.0 8,876m 2:21.9

6 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 6 min cool down. Starting to like this workout.

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12/08/09 22:35.2 5,013m 2:15.1

Just rowed to get warmed-up to stretch.

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12/06/09 1:30:08.2 20,524m 2:11.7

3 X 6000M w/ 5:00 min rest / 25 SPM @ 2:05.2/500M. HR range 163 to 164. Went with a steady HR, wanted lower rate, sick.

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12/06/09 5:07.5 1,006m 2:32.8

Warm-up

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12/05/09 30:00.0 7,336m 2:02.6

476 of 1001 - TEST - had to really back off expected pace. Use this and the 2000m pace to set your workouts 4 this week

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12/05/09 7:34.2 2,000m 1:53.5

517 of 1103 - TEST - Still not feeling good after being sick. Acid reflux troubles. Had to back off expected watt output

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12/05/09 10:06.0 2,241m 2:15.2

Warm-up

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12/03/09 30:09.7 6,946m 2:10.2

Just putting in some easy meters after being sick.

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12/02/09 21:59.9 5,027m 2:11.2

Just rowing some meters after being sick.

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11/25/09 39:00.0 8,730m 2:14.0

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:03.8/500M. HR range 150 to 156...

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11/25/09 7:06.1 1,347m 2:38.1

Warm-up

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