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Log

Date Workout Score Ave Comments Action
09/03/25 10:00 2,272m 2:12.0

WEDNESDAY form ROW 19,2:12
LIFT 18 (legs, dips, lats)
7ABAD//3Hams//lat/ 2 CableRow// CbMP// 4 DIPS

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09/02/25 1:55 412m 2:20.0 View workout
09/02/25 v500m/1:30r...10 4,071m 1:57.7 View workout
09/02/25 v1000m/3:00r...1 1,000m 2:08.3

TUESDAY. ROW 1k to 137SIV 5x500/1:30-2:15, 3x1:00 2,1:52+/ 500 25,2:01 (max

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08/31/25 1:06 245m 2:16.5 View workout
08/31/25 2:00 472m 2:07.1

18,2:07

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08/31/25 1:06 250m 2:13.0 View workout
08/31/25 2:00 489m 2:02.6

22,202.6((152

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08/31/25 3:00 716m 2:05.6

21,2:05.6

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08/31/25 4:00 936m 2:08.2

19.5, 2:08.2

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08/31/25 4:00 921m 2:10.2

19,2:10 (141

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08/31/25 4:30 1,028m 2:11.6

SUNDAY low rate ROW & back 18,2:11
3 80# DB rows// 3 70# FARM// rear delts// LATS

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08/31/25 1:05.0 236m 2:17.7

Fish cool down

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08/27/25 1:34 355m 2:12.6

SATURDAY WALK 4.6// LIFT 18 (chest & biceps + 3 box)
FRIDAY REST 5
THURSDAY WALK 30’// BOX 11+// sh rolls// 2 Hams/ Sl…

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08/27/25 2:00 495m 2:01.2

23,2:01 99%

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08/27/25 2:00 486m 2:03.4

22,2:03.3 100%

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08/27/25 3:00 718m 2:05.3

21,2:05.3 100%

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08/27/25 4:00 953m 2:05.9

21,2:06 TGP 99%

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08/27/25 2000m 8:35.1 2:08.7

WED LIFT 21 (chest & triceps) MIV warm up 20 rate
5 dips/ 3Ad/ 1 abd/ 3 cable chest/ 2 SCAPS// 2 DB FLYS// 3 m triceps// 2 LATS

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08/25/25 2:00 486m 2:03.4

21,2:03.4

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08/25/25 2:01.7 500m 2:01.7

/2;15

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08/25/25 2:01.7 500m 2:01.7

26/2:15

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08/25/25 2:01.6 500m 2:01.6

/1:45

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08/25/25 2:01.6 500m 2:01.6

26,2:02/1:45

 View workout
08/25/25 4:11.0 1,000m 2:05.5

MONDAY SIV warm up
1k// 8x500/1:30…2:30(<2:02)

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