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Log

Date Distance Time Pace Comments Action
01/24/24 1,758m

Warm up and rest intervals

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01/17/24 5,000m 17:02.0 1:42.2

RP3 10 x 500m, 1 min rest, r.29.8, length 142cm, hr peak 172

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01/17/24 5,526m

Warm up, rest intervals and cool down

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01/16/24 15,168m 1:00:00.0 1:58.6

RP3 3 x 20 min, 2 min, first 2 @ 1:59.9 r.20.0, last @ 1:56.4 r.22.0, alternating 1:48, r.24 and paddling c.2:05 length 143cm, hr ave. 14…

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01/16/24 1,470m

Warm up and rest intervals

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01/14/24 15,217m 1:00:00.0 1:58.2

RP3 3 x 20 mins, 2 min rest, first 2 @ 2:01.9, r.19.0, length 145cm, hr ave. 140, last @ 1:51.7, r.22.0, length 145cm, hr ave. 157 (peak…

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01/14/24 2,287m

Warm up and rest intervals

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01/12/24 3,034m 10:00.0 1:38.8

RP3 10 x 1 min, r. 29.9, length 144cm hr peak 166

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01/12/24 5,947m

Warm up, rest intervals and cool down

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01/11/24 14,656m 1:00:00.0 2:02.8

RP3 3 x 20 min, r.19.0, length 143cm, hr ave. 136 (peak 146)

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01/11/24 2,261m

Warm up and rest intervals

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01/05/24 14,732m 1:00:00.0 2:02.1

RP3 3 x 20 min r.19.0, length 145cm, hr ave.137 (peak 143)

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01/05/24 2,489m

Warm up and rest intervals

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12/31/23 16,298m 1:37:00.0 2:58.5

Molesey 8+, 4 x 5 min, r.27-29

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12/29/23 15,276m 1:00:00.0 1:57.8

RP3 3 x 20 min r.20.0, length 144cm, First 2 @ 1:59.9, hr 137 ave. (peak 145), last @ 1:54.0, hr ave. 152 (peak 162).

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12/29/23 2,776m

Warm up, rest intervals and cool down.

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12/26/23 5,000m 17:18.6 1:43.8

RP3 10 x 500m, r.27.4, length 142cm, hr ave. 151 (peak 166). 10 minutes after 5 x 1k.

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12/26/23 5,000m 17:56.3 1:47.6

RP3 5 x 1k, 1 min rest, r.25.8, length 143, hr ave. 152 (peak 168). Prior to a 10 x 500

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12/26/23 7,124m

Warm up, rest intervals and cool down

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12/25/23 5,000m 18:19.3 1:49.9

RP3 5k, r.24.0, length 144cm, hr ave. 163 (peak 174)

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