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Gavin Grant

Log

Date Distance Time Pace Comments Action
10/15/12 1,032m 4:45.7 2:18.4 View workout
10/15/12 12,000m 44:59.2 1:52.4

12k Target 1:53.3 28s/m @1:52.4 28s/m

 View workout
10/15/12 2,521m 11:15.4 2:13.9 View workout
10/14/12 13,531m 54:00.0 1:59.7

2 x 20' r7 Target 1:58 18 s/m 1:54.9 1:54.5 18 s/m

 View workout
10/14/12 2,018m 8:58.0 2:13.3 View workout
10/13/12 15,340m 1:00:59.6 1:59.2

4 x 3k r 4' Target 1:53.3 28s/m 1:52.6,1:52.5,1:52.5,1:52.2 28s/m.

 View workout
10/13/12 2,514m 11:15.3 2:14.3 View workout
10/12/12 1,018m 4:38.3 2:16.6 View workout
10/12/12 10,289m 40:00.0 1:56.6

40' Target 1:58 @ 18s/m 1:56.6 18s/m

 View workout
10/12/12 2,029m 9:04.9 2:14.2 View workout
10/11/12 1,028m 4:45.2 2:18.7

Very brutal workout could not hold the pace on the 1000m and the second 750m. Better "lung" next time.

 View workout
10/11/12 8,428m 37:02.9 2:11.8

Pyramid 250,500,750,1000,750,500,250.@ 1:38 Target 1:37,1:36.7,1:36.9,1:38.9,1:39.5,1:37.5,1:35.2 Max Hr 155

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10/11/12 2,513m 11:12.0 2:13.7

Warm up snowing fairly heavy 1" on the ground ready for a snow and row.

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10/10/12 1,014m 4:36.5 2:16.3

Cool down

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10/10/12 10,004m 40:53.8 2:02.6

The other 4 @ 1:44.2,1:44.5,1:44.7,1:44.5 Max Hr 162 last set all 30s/m Fairly taxing on the whole body.

 View workout
10/10/12 2,514m 12:11.9 2:25.5

5 x 1.5k 1k rest 7min to long of a rest reset to 5min. 1:43.9 for a warm up target 1:46.1 30s/m

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10/10/12 2,015m 9:07.5 2:15.8

Warm up outside Wawa -3c ice on the deck great for this workout!

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10/08/12 15,316m 1:00:45.9 1:59.0

2 x 6k Target 1:53.3 28s/m R8' 1:52.0, 1:51.7 28s/m

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10/08/12 2,018m 9:05.5 2:15.1

warm up

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10/07/12 1,016m 4:40.3 2:17.9 View workout