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Log

Date Distance Time Pace Comments Action
03/30/23 2,000m 8:16.6 2:04.1

500m/:UNDr110-117, cap 142 less

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03/30/23 2,401m 10:00.0 2:04.9

20,2:05.5 tempo 148-50

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03/30/23 5,023m 21:02.6 2:05.6

THURSDAY * ROW LIV tempo 148-50

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03/29/23 2,000m 8:30.0 2:07.5

WEDNESDAY * Warm up 18,2:11…20,2:05
LIFT 26 sets (7sh,5bp,2lat,3scap,3bc,3tc,2Ad,1ABD)

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03/28/23 1,500m 5:59.5 1:59.8

500m/:UNDr

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03/28/23 586m 2:21.9 2:01.0

4x 500s for warm up

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03/28/23 2,031m 8:36.6 2:07.1

Warm up for SPIN 18,2:11…20,2:04; then 4x500/110-117

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03/28/23 498m 2:00.0 2:00.4

22,2:00 cool down

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03/28/23 1,025m 4:16.0 2:04.8

TUESDAY * ROW 4k wu/ SPIN 231/23.2/134hr — then 1500 cool down
Post spin cool down 4:00 20, 2:06

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03/26/23 413m 1:49.3 2:12.3

Monday REST 5.5

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03/26/23 5,000m 20:22.1 2:02.2

SUNDAY ** Row & LIFT 500m/:UNDr 17 sets on 10x500

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03/25/23 5,200m 21:46.2 2:05.5

SATURDAY * SPIN & ROW: 228W/23.1mph/130AvgHR
ROW EZ (<139) 1k, 900,800,700…300/rHR 107-117

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03/24/23 356m 1:35.2 2:13.7 View workout
03/24/23 1,450m 6:00.0 2:04.1 View workout
03/24/23 845m 3:44.6 2:12.8 View workout
03/24/23 510m 2:20.2 2:17.4 View workout
03/24/23 791m 3:00.0 1:53.7 View workout
03/24/23 893m 3:40.2 2:03.2 View workout
03/24/23 1,969m 8:00.0 2:01.8 View workout
03/24/23 3,011m 12:28.6 2:04.3

FRIDAY ROW MIV

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