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Log

Date Workout Score Ave Comments Action
12/31/20 30:00.0 8,003m 1:52.4

RP3 30r20, r.20.1, length 156cm, heart rate 155 (peak 168), 246W

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12/25/20 8:33.0 1,953m 2:11.3

Warm up

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12/25/20 1:22:51.3 21,097m 1:57.8

RP3 UT1 r.22.3, length 148cm, hr 148 (peak 157 but pushed on last 500m) 214W. Felt a bit tired / hungry

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12/23/20 3:00.0 704m 2:07.8

Warm up

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12/23/20 1:30:00.0 22,319m 2:00.9

RP3 6:x 15 min, 1 min rest, r.19.8, length 148, hr 136 (peak 145), 198W

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12/20/20 1:00:00.0 1,504m 19:56.8

RP3 4 x 15 min, 2 min rest, r.19.6, length 150cm, hr 136 (peak 144), 203W

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12/20/20 11:53.0 1,172m 5:04.1

Warm up and rest periods

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12/18/20 29:12.1 8,000m 1:49.5

RP3 4 x 2k, 2 min rest. First 3 rate 22 for 500, 24 for 1,000, 26 for 500. Last r. 24 for 1,500m up 2 every 100m to finish. Length 149 cm…

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12/18/20 2:58.0 688m 2:09.3

Warm up

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12/15/20 2:08.0 695m 1:32.0

Warm up

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12/15/20 35:03.7 8,768m 1:59.9

RP3 UT2 r. 19.2, length 150cm, hr 137 peak 148, 203W

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12/14/20 5:09.0 1,163m 2:12.8

Warm up

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12/14/20 30:00.0 8,001m 1:52.4

RP3 threshold effort, r.23.9, length 148cm, hr 155, peak 166, 246W

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12/13/20 1:18:23.0 16,021m 2:26.7

Molesey 8+ 2 x Flag to Birdshit island r.20-24, hr 105, max 145 (surprisingly low).

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12/11/20 3:09.0 738m 2:08.0

Warm up

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12/11/20 1:00:00.0 15,006m 1:59.9

RP3 4 x 15 min, 1:30 rest, r.20.0, length 148cm, hr 139, peak 147, 203W

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12/08/20 3:36.0 500m 3:36.0

Warm up (interrupted and truncated)

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12/08/20 17:57.4 5,000m 1:47.7

RP3 5 x 1,000m, 1 min rest, r.26.8, length 149 cm, generally AT as post weights but pushed above in last 500m

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12/06/20 1:12:43.0 15,804m 2:18.0

8+ battle paddle Molesey

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12/05/20 1:16:56.0 16,088m 2:23.4

8+ battle paddle Molesey

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11/27/20 3:24.0 788m 2:09.4

Warm up

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11/27/20 47:59.6 12,000m 1:59.9

RP3 UT2+ r.20.2, length 149 cm, hr 140 (peak 149), 203W

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11/20/20 30:00.0 6,887m 2:10.6

RP3 3 x 7 mins (20s on/ 10s off), 3 min rest, pieces average 1:48.6, 1:48.5, 1:47.5, r.28.7, length 147cm, pieces ave hr 156, peak 168, 2…

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11/20/20 7:36.0 1,738m 2:11.1

Warm up

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11/18/20 48:00.0 12,393m 1:56.1

RP3 12 x 4 min, 1 min rest, 2 UT2, 9 UT2 and last 30s < 1:49, last build from 1:45 to 1:35 (ave 1:42.3). Heart rate 135 (peak 170).

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