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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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John Polley

Log

Date Distance Time Pace Comments Action
05/25/19 1,000m 3:59.5 1:59.7

Tempo 24, 204w

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05/25/19 1,000m 4:05.6 2:02.8

Sm23-25, easy pacing and pulls, 189w

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05/25/19 5,000m 21:23.8 2:08.3

Steady-state SPM= 19.5, 165w

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05/25/19 2,184m 9:25.2 2:09.3

Warm up while teaching Aisling

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05/24/19 495m 2:12.8 2:14.1

Cool down

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05/24/19 3,000m 12:42.8 2:07.1

3*1000, Pe5-6, target < 2: 07; SPM= 19-20

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05/24/19 6,000m 24:32.7 2:02.7

Target < 2: 04/185w/ sm23-24( 23.55)

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05/24/19 1,000m 4:09.4 2:04.7 View workout
05/21/19 500m 2:08.9 2:08.9 View workout
05/21/19 2,200m 9:05.1 2:03.8

Fartlek cont(

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05/21/19 2,200m 9:06.2 2:04.1

Fartlek cont

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05/21/19 2,176m 9:05.8 2:05.4

3*9min fartlek (podcast 18- with 3:00 r), ez 2:10-15; mod 2:05-6; hard 1:59-2:00

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05/21/19 3,009m 13:04.3 2:10.3

Warm up

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05/19/19 1,500m 6:20.5 2:06.8

Ez Stroke ladder 18/ 3*500

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05/19/19 1,000m 3:43.3 1:51.6

2*500/ r2:00, SPM= 28-29

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05/19/19 3,000m 11:33.3 1:55.5

V 3*1000/ r4:00, SPM= 26-27 PE 9+

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05/19/19 2,000m 8:18.9 2:04.7

Warm up for intervals

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05/18/19 533m 2:23.7 2:14.8

Cool down EZ SPM= 19

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05/18/19 1,500m 6:18.6 2:06.2

Stroke ladder 18, 16, 18

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05/18/19 1,000m 4:10.5 2:05.2

Stroke ladder 17-18

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