Kelly Harris

Log

Date Distance Time Pace Comments Action
12/17/03 6,000m 25:14.4 2:06.2

3x6K
2:06.2 @22spm
Felt solid
5' rest between

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12/15/03 5,356m 25:00.0 2:20.0

4'on/1'off @24,24,26,26,paddle/cool-down -
on strokes @2:00-03, 307 cal.

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12/15/03 8,466m 35:00.0 2:04.0

2:04.0
Hard SS @24spm, 183.4 watts/543 cal.

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12/10/03 14,275m 1:00:00.0 2:06.0

2:06.1
PR for 60'
1st 30' @22, 2nd 30' @24spm
900 cal./174.6 watts

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12/08/03 4,251m 20:00.0 2:21.1

3x20' @2'on/1'off @26spm at 6K race pace (1:58-2:00)

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12/08/03 4,547m 20:00.0 2:11.9

3x20'
@4'on/1'off @24spm
2:02-03 ave.

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12/08/03 4,754m 20:00.0 2:06.2

3x20'
straight @22spm
2:06.2

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12/05/03 16,514m 1:10:00.0 2:07.1

2:07.2
watched "Top Gun"!
23spm, 1033cal.

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12/04/03 15,000m 1:04:38.6 2:09.2

2:09.3, 923 cal, rates 18,19,20,21,22 change every 3K

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12/03/03 13,000m 1:06:09.0 2:32.6

SS@22-24spm, Varied rates & pressures, 752 cal.

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12/01/03 16,478m 1:10:00.0 2:07.4

2:07.4
@22-24spm
1028 cal.

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11/30/03 16,060m 1:10:00.0 2:10.7

w/Emily Wheelis -erged to Fast & Furious!
2:10.8 overall ave.
978 cal.

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11/29/03 20,000m 1:27:14.1 2:10.8

1st 10K w/JA, 500m easy, 9500m OYO. Same as 11/27. 2:10.9 overall ave.

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11/27/03 20,000m 1:27:16.0 2:10.9

10K @18,19,20,21,22 change every 2K, 500m easy, 9500m repeat rating 2:10.9, 1217 cal.
start of holiday challenge!

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11/26/03 7,280m 30:00.0 2:03.6

2:03.6
@24-25

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11/24/03 14,228m 1:00:00.0 2:06.5

2:06.5
w/ JA and Daria

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11/21/03 2,497m 10:00.0 2:00.1

4x10' 4'@24,3'@26,2'@28,1'@30
2:00.1

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11/21/03 2,497m 10:00.0 2:00.1

4x10' 4'@24,3'@26,2'@28,1'@30
2:00.2

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11/21/03 2,508m 10:00.0 1:59.6

4x10'
4'@24,3'@26,2'@28,1'@30
1:59.6

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11/21/03 2,503m 10:00.0 1:59.8

4x10'
5'@24, 5'@26
1:59.9

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