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Jim Lewis

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/14/09	1,246m	6:05.3	2:26.5	RowErg	Hwt	Warm-up	View workout
11/12/09	9,702m	45:00.0	2:19.1	RowErg	Hwt	10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down...	View workout
11/11/09	8,792m	39:00.0	2:13.0	RowErg	Hwt	3 X 10:00 min w/ 3:00 min rest / 26 SPM @ 2:04.6/500M. No warm-up, this is OK for this workout...	View workout
11/10/09	6,825m	31:33.7	2:18.7	RowErg	Hwt	4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:56.7/500M. HR avg high 160's. That's a little lower than last row. Good job.	View workout
11/10/09	1,581m	8:04.3	2:33.1	RowErg	Hwt	Warm-up	View workout
11/07/09	13,667m	59:14.8	2:10.0	RowErg	Hwt	2 X 6000M w/ 5:00 min rest / 26 SPM @ 2:03.1/500M. HR avg 165 for first & 180 for second. 180 BPM last 2000M was OK.	View workout
11/07/09	1,047m	5:05.1	2:25.7	RowErg	Hwt	Warm-up	View workout
11/06/09	9,636m	45:00.0	2:20.0	RowErg	Hwt	10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.	View workout
11/05/09	8,656m	39:00.0	2:15.1	RowErg	Hwt	3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:05.5/500M. HR in the low to mid 150's. This is where you want to be.	View workout
11/05/09	1,645m	8:02.9	2:26.7	RowErg	Hwt	Warm-up	View workout
11/03/09	6,966m	31:34.8	2:16.0	RowErg	Hwt	4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:56.8/500M. HR avg low 170's. This is still good, but can try to lower time/500M.	View workout
11/03/09	2,076m	10:04.0	2:25.4	RowErg	Hwt	Warm-up	View workout
11/01/09	10,010m	45:00.0	2:14.8	RowErg	Hwt	10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.	View workout
10/30/09	8,480m	39:00.0	2:17.9	RowErg	Hwt	3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:09.5/500M. HR in high 140's approching 150. This is getting better.	View workout
10/30/09	1,512m	8:03.5	2:39.8	RowErg	Hwt	Warm-up	View workout
10/28/09	7,013m	31:36.5	2:15.2	RowErg	Hwt	4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:57.0/500M. HR avg low 170's. This is still a good place to be HR wise	View workout
10/28/09	2,194m	10:02.0	2:17.1	RowErg	Hwt	Warm-up	View workout
10/24/09	10,000m	41:57.9	2:05.8	RowErg	Hwt	524 of 840. 10,000 Meters / 26 SPM @ 2:05.8/500M. HR = 166. Could have gone harder...	View workout
10/24/09	1,153m	5:04.2	2:11.9	RowErg	Hwt	Warm-up	View workout
10/23/09	9,726m	45:05.0	2:19.0	RowErg	Hwt	10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.	View workout

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