andy roper813

Log

Date Distance Time Pace Comments Action
05/21/14 6,100m 30:00.0 2:27.5

30 on and 30 off.
2nd no fags interval session. Really good. Just too hot.

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05/18/14 2,000m 9:25.0 2:21.2

stretched and straight into the erg. Hard. Shoulders burn too be fair.

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05/18/14 2,000m 9:25.0 2:21.2

straight after ski erg. 500 hard, 500 rest, 100 on and 100 off. Good pull rate. 1.40 is most of the time.

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05/16/14 2,000m 9:30.0 2:22.5 View workout
05/16/14 6,800m 30:00.0 2:12.3

5pm friday night, followed by ski erg.

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05/13/14 5,800m 22:00.0 1:53.7

30 sec on 30 sec off for 30 minutes

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05/09/14 2,000m 7:53.0 1:58.2

warm up a ibn ba tuutta.

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05/04/14 2,000m 8:20.0 2:05.0

Really tired after running 37km. It was also just too hot.

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05/01/14 10,000m 43:20.9 2:10.0

kv gym

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05/09/13 5,145m 20:00.0 1:56.6 View workout
05/07/13 5,073m 20:00.0 1:58.2 View workout
05/05/13 5,073m 20:00.0 1:58.2

fitness first 12 twenty minute sessions.

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04/27/13 10,000m 41:16.9 2:03.8 View workout
08/07/12 10,000m 42:52.2 2:08.6 View workout
07/31/12 10,000m 47:03.2 2:21.1 View workout
07/29/12 5,000m 23:53.1 2:23.3 View workout
07/28/12 5,000m 22:05.4 2:12.5 View workout
06/07/12 10,000m 46:00.6 2:18.0 View workout
05/20/12 5,000m 23:16.6 2:19.6 View workout
05/19/12 5,000m 21:30.5 2:09.0 View workout