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Log

Date Distance Time Pace Comments Action
01/17/22 8,126m 34:00.0 2:05.5

MONDAY ** ROW tempo ez bolds/ ABS/BOX 20,2:07 5-min ez

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01/16/22 1m 0:00.1 1:40.0

SUNDAY *** REST 3 WALK 40/DYG 21

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01/15/22 712m 3:20.1 2:20.5 View workout
01/15/22 1,200m 5:03.4 2:06.4 View workout
01/15/22 2,132m 9:15.4 2:10.2 View workout
01/15/22 4,923m 21:11.9 2:09.1

Saturday shovel, walk, row ez hr<132; the power curves

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01/14/22 2,087m 8:35.0 2:03.3

FRIDAY *** LIFT 27 sets AT y (1k warm up and 1k cool down; shoulders back,caps, abd/-ad2/side plank. BallHAMS,

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01/13/22 739m 3:31.2 2:22.8

COOL down round up, Lr 11-12, BOX

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01/13/22 1,039m 4:30.0 2:09.9 View workout
01/13/22 318m 1:23.0 2:10.5 View workout
01/13/22 8,478m 35:08.2 2:04.3

THURSDAY HRhump & hold 144/150/155hold4 mins
& BOX

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01/12/22 1m 0:00.1 1:40.0

WEDNESDAY *** REST 2.5

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01/11/22 593m 2:32.0 2:08.1 View workout
01/11/22 6,524m 27:24.0 2:05.9

TUESDAY BIRTHDAY ROW : 20,2:06.5 tempo144

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01/10/22 220m 0:56.1 2:07.5

Lr power curve

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01/10/22 868m 3:35.2 2:03.9

Post lift cool down

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01/10/22 2,429m 10:07.3 2:05.0

MONDAY*** Warm up ROW, then LIFT and 1BOX 24 sets
Chest, Lats, Abs, Abductors, arms, 3Mp

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01/09/22 353m 1:41.5 2:23.7

LR 11-12 pwc

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01/09/22 2,500m 10:01.8 2:00.3

Power curve DECLINE 700,600,500,400,300/rHR 110-113 rate 21,20,19,18,16***
WALK 25

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01/09/22 1,471m 6:00.0 2:02.3

***21.5,2:03

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