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Log

Date Workout Score Ave Comments Action
12/18/21 24:53 6,061m 2:03.1

Saturday *** ROW then LIFT 20 Sets(shoulders, and, BALLHAMS, rev curls, planks, triceps)

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12/17/21 0:00.1 1m 1:40.0

FRIDAY *** REST 4.25

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12/16/21 0:00.1 1m 1:40.0

THURSDAY ***SWIM 46/15

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12/15/21 343m 1:34.7 2:18.0

LR cool down 12-13,2:18

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12/15/21 3:00 731m 2:03.1

22,2:03 100%

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12/15/21 7:00 1,688m 2:04.4

Accelerate ez 19,2:07-20,2:06-21,2:03-22,2:00

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12/15/21 14:00 3,261m 2:08.7

19,2:09

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12/15/21 21:00 4,994m 2:06.1

WEDNESDAY *** ROW FOOTBALL EZ 21/14/7/3 & WALK32:
3min LR BUILDS (base:20,2:09)

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12/14/21 0:00.1 1m 1:40.0

TUESDAY ** 🧱 LIFT 28/56 & swim 32/10 ( chest 8, biceps3, scaps3, upper lates3, ant .delts4, abductors, abs3, triceps4)

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12/13/21 0:00.1 1m 1:40.0

MONDAY*** REST 3.25 WALK 32/DYG 25

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12/12/21 325m 1:23.7 2:08.7 View workout
12/12/21 2x500m/1:00r 4:02.5 2:01.2 View workout
12/12/21 25:05 6,055m 2:04.3

Sunday 🧱 row/dyg25/swim34/10

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12/11/21 0:00.1 1m 1:40.0

Saturday *** shovel 2 hrs; LIFT 25 sets; DYG 15: shoulders9, abs8, triceps, biceps(scraps, chest 3)

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12/10/21 0:00.1 1m 1:40.0

FRIDAY *** REST2.5 WALK 30/Shovel/DYG

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12/09/21 25:05 6,028m 2:04.8

THURSDAY *** 🧱 HR HUMP 144-40(20,2:08-21,06-22,2:04-23,2:02-24-2:00//22,05-21,07. 🧱DYG25/SWIM 31/12

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12/08/21 0:00.1 1m 1:40.0

WEDNESDAY *** Walk 44/DYG22

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12/07/21 0:00.1 1m 1:40.0

TUESDAY *** LIFT at Y: 30 sets: 9chest, 3scaps, 6lats, 5shoulders (biceps,triceps,abs, abductors)

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12/06/21 0:00.1 1m 1:40.0

MONDAY *** Swim 35/15

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12/05/21 0:00.1 1m 1:40.0

SUNDAY ***REST 2

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12/04/21 4x500m/1:00r 7:53.7 1:58.4

**** 4x500/1:00 HR 150-55 (26,1:55-24,1:58-22,2:01-21,2:03

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12/04/21 6:00 1,481m 2:01.5

22,2:03

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12/04/21 11:00 2,624m 2:05.7

21,2:06

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12/04/21 17:09 4,080m 2:06.1

SATURDAY *** 21,2:06 …22,2:03 HRLim 136; arms between sets hr120

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12/03/21 0:00.1 1m 1:40.0

FRIDAY *** LIFT ChestCMPplanks/ABS/ABD/ball backs (shoulders,scaps,lats,rev curls)

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