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Roy Brook

Log

Date Distance Time Pace Comments Action
12/10/17 21,097m 1:29:37.4 2:07.4

easy row until last 5k then tried a bit to bring it under 1.30.00

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12/07/17 14,606m 1:00:00.0 2:03.2

started out as an easy day then decided to pick it up at halfway.

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12/06/17 1,200m 4:02.7 1:41.1

4 x 300 m with 1 min rests. 34 spm, happy with that ,next time more.

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12/04/17 14,015m 1:00:00.0 2:08.4

easy paced effort

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12/02/17 1,354m 4:30.0 1:39.7

6 x 45 sec...1 min rests, rolling starts

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11/18/17 500m 1:40.1 1:40.1 View workout
11/15/17 3,000m 10:58.4 1:49.7

4 x 750 3 min rests Strapless

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11/12/17 7,544m 30:00.0 1:59.3 View workout
11/08/17 6,000m 23:41.0 1:58.4 View workout
11/07/17 6,000m 24:07.2 2:00.6 View workout
11/05/17 7,385m 30:00.0 2:01.8 View workout
11/04/17 1,000m 3:31.9 1:45.9

last 200m was horrendous, last 100 worse....haha

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10/28/17 5,000m 19:32.7 1:57.2

feet out 10 MPS

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10/23/17 2,000m 7:41.4 1:55.3 View workout
10/17/17 5,000m 19:48.2 1:58.8 View workout
02/24/17 5,000m 20:48.0 2:04.8

steady

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02/22/17 2,400m 8:35.8 1:47.4

3 x 800 on 3 min rests, race starts.

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02/18/17 4,000m 13:54.4 1:44.3

8 x 500m with 3 min rests.

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02/16/17 1,261m 4:30.0 1:47.0

3 x 1.30 mins with 30 sec rests.at 1.47.1

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02/15/17 2,049m 7:00.0 1:42.4

7 x 1 x 1min rest

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