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Log

Date Workout Score Ave Comments Action
04/28/19 4x500m/1:00r 8:28.6 2:07.1

Stroke ladder 4x500; SPM= 18, target < 2: 09, 170w

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04/28/19 6x500m/2:00r 11:26.7 1:54.4

6*500/R2:00, SPM= 26-27. Target < 1:57, 56,55,54,56,56

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04/28/19 2000m 8:13.0 2:03.2 View workout
04/27/19 4x625m/1:00r 10:52.6 2:10.5

Stroke ladder 16-17. 4x625

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04/27/19 1000m 4:21.0 2:10.5

Steady-state SPM= 16-17

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04/27/19 2000m 8:42.5 2:10.6

Steady-state SPM= 18

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04/27/19 8000m 34:55.0 2:10.9

Steady-state SPM= 20 (target < 22, 2:11), 156w

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04/25/19 2x500m/1:00r 4:20.4 2:10.2

SPM= 18 @ 2:10 pace

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04/25/19 v1000m/2:30r...5 4,000m 2:01.3

AFTER 30 mi bike: 10,9,8....6/ target < 2: 04, 04, 03.../ SPM= 23

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04/23/19 4x500m/1:00r 8:28.3 2:07.0

Stroke ladder 18, 19....

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04/23/19 3x1500m/3:00r 18:19.8 2:02.2

3x1500: Target < 2: 04-3; rest was plenty

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04/23/19 125c 8:14.4 2:06.4

Warm up

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04/22/19 4x500m/1:00r 8:42.1 2:10.5

Stroke ladder; Ez SPM= 18; target < 2: 2:11.

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04/22/19 1000m 4:05.4 2:02.7

A little push beyond steady-state 24

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04/22/19 2000m 8:21.2 2:05.3

Steady-state 23-24

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04/22/19 3000m 12:45.0 2:07.5

Steady-state 23

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04/22/19 21:35 5,016m 2:09.0

Warm up included/ target < 2: 10, SPM= 22-23

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04/21/19 4x500m/0:30r 8:57.0 2:14.2 View workout
04/17/19 2:18 521m 2:13.1

Super slow and smoothly ez

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04/17/19 500m 2:01.2 2:01.2 View workout
04/17/19 2:08 518m 2:03.8 View workout
04/17/19 600m 2:32.3 2:06.9 View workout
04/17/19 500m 2:05.2 2:05.2 View workout
04/17/19 1x500m/1:00r 2:05.3 2:05.3

Cool down SPM= 18-19, 6x500, no faster than 2:07

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04/17/19 2x1000m/1:15r 8:12.9 2:03.2 View workout