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Jim Lewis

Log

Date Workout Score Ave Comments Action
10/24/09 41:57.9 10,000m 2:05.8

524 of 840. 10,000 Meters / 26 SPM @ 2:05.8/500M. HR = 166. Could have gone harder...

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10/24/09 5:04.2 1,153m 2:11.9

Warm-up

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10/23/09 45:05.0 9,726m 2:19.0

10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.

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10/21/09 39:00.0 8,604m 2:15.9

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:09.4/500M. HR = high 140's.

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10/21/09 8:03.0 1,567m 2:34.1

Warm-up

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10/20/09 31:43.8 7,108m 2:13.9

4 X 1000M w/ 4:00 min rest / 26 SPM @ 1:57.9/500M. HR avg low 170's. This is probably OK, keep an eye on how you feel...

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10/20/09 8:06.3 1,618m 2:30.2

Warm-up

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10/17/09 1:00:00.0 13,707m 2:11.3

268 of 358 / 1 Hour / 24 SPM @ 2:11.3/500M. HR = 156 BPM.

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10/16/09 39:00.0 8,504m 2:17.5

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:09.3/500M. HR in mid 150's.

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10/16/09 8:01.8 1,656m 2:25.4

Warm-up

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10/13/09 32:10.5 7,051m 2:16.8

4 X 1000M w/ 4:00 min rest / 26 SPM @ 2:01.3 / 500M. HR in low 160's. This ia still good. Like the longer rests.

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10/13/09 6:04.5 1,171m 2:35.6

Warm-up

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10/12/09 24:59.2 5,019m 2:29.3

Just rowed easy, feeling pretty tired.

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10/11/09 1:02:07.6 13,920m 2:13.8

2 X 6000M w 5:00 Min. Rest / 25 SPM @ 2:10.3/500M. Could probably start doing 3 of these for more endurance work.

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10/10/09 42:51.3 10,000m 2:08.5

541 of 793. 10,000 Meters / 25 SPM @ 2:08.5/500M. HR = 165, maxed out @ 182 BPM.

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10/10/09 0:27.3 99m 2:17.8

Had to stop to make adjustment...

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10/10/09 8:05.1 1,663m 2:25.8

Warm-up

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10/09/09 36:40.7 8,016m 2:17.2

5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 6+ min cool down.

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10/09/09 10:02.6 2,006m 2:30.1

Warm-up

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10/07/09 39:00.0 7,957m 2:27.0

3 X 10:00 Min. w/ 3:00 min. rest / 24 SPM @ 2:08.9/500M. HR in the low 160's. Need to lower HR below 160 at his pace.

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10/07/09 8:07.6 1,563m 2:35.9

Warm-up

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10/06/09 35:26.8 7,693m 2:18.2

5 X 1000M w/ 3:00 min. rest / 25 SPM @ 2:02.6/500M HR high 160's. This is more where I want to be right for right now.

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10/06/09 10:12.2 1,992m 2:33.6

Warm-up

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10/05/09 24:26.5 5,021m 2:26.0

Recovery, just rower easy

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10/04/09 43:28.0 10,000m 2:10.4

571 of 787. 10,000 Meters / 24 SPM @ 2:10.4/500M HR=162, maxed out HR @ 181 BPM.

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