Kelly Harris

Log

Date Distance Time Pace Comments Action
12/21/14 14,161m 1:03:00.0 2:13.4

2x30' w/3' rest

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12/19/14 13,090m 1:00:00.0 2:17.5

3x19:40on/20paddle SS at 135w avg, 163 HR, 21-22spm

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12/18/14 16,155m 1:19:53.7 2:28.3

5k, 4k, 3k, 2k, 1k w/increasing watts + 5' cooldown

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12/17/14 10,664m 49:00.0 2:17.8

3x9'on/1'off + 2x10'on/1'off SS

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12/15/14 9,507m 45:00.0 2:22.0

4:30on/30off for 35' then last 10' at 20on/40off

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12/11/14 17,962m 1:30:00.0 2:30.3

9x9'on/1'off SS at 140w avg. 152-166HR

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12/10/14 9,745m 45:00.0 2:18.5

1x25' + 1x20' SS at 122-144w

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12/09/14 12,768m 1:00:00.0 2:20.9

3x19' w/1'rest SS 2:15.8 avg.

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12/08/14 11,243m 1:00:00.0 2:40.0

4'-6'-8'-10'-8'-6'-4' at SS/AT w/1-2' rest between

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12/07/14 16,375m 1:20:00.0 2:26.5

8x9'on/1'off at 21-22spm 142w avg.

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12/05/14 6,000m 27:10.8 2:15.9

139w/2:15.9 avg

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12/05/14 6,000m 27:15.1 2:16.2

138w/2:16.2 avg

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12/04/14 7,057m 35:00.0 2:28.7

4:30on/30off at 20-22spm

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12/03/14 8,728m 40:00.0 2:17.4

9:30on/30off at 135w avg.

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12/02/14 6,120m 30:00.0 2:27.0

4:30on/30off 140w avg.

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12/01/14 9,062m 45:00.0 2:28.9

4:30on/30off 4@145-150w avg. then 2@20on/40off at 1:39-1:42, last 1@SS 117w avg.

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11/29/14 6,153m 30:00.0 2:26.2

4:30on/30off 141w avg.

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11/28/14 10,000m 43:38.5 2:10.9

4x2500m/2'off 156w avg. at 21spm

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01/26/11 10,000m 42:29.7 2:07.4

2:07.4

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12/14/10 7,023m 30:00.0 2:08.1

2:08.1@21-22spm

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