RED SARGENT

Log

Date Distance Time Pace Comments Action
12/10/14 10,123m 0:00.9

WARMUP/2X3X500M @ 2KGOAL/3' PADDLE BETWEEN; 10' PADDLE BETWEEN ROUNDS/10'REGEN

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12/09/14 6,101m 0:00.9

2X4X175M MAX/1'STATIC REST/7' PADDLE BETWEEN/WARMUP

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12/08/14 9,372m 0:00.9

4X10'@ +30 2K GOAL/2'PADDLE BETWEEN

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12/07/14 9,752m 0:00.9

4X10'@ 65%/2' PADDLE BETWEEN

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12/06/14 9,592m 0:00.9

3X15'+ RACEPACE GOAL 30 SPM

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12/05/14 9,643m 0:00.9

2X1500M @ +4TO +8 2K GOAL/7' PADDLE BETWEEN

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12/04/14 8,048m 0:00.9

5 MI W/NASH; GOOD ROW 20-26

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12/02/14 6,711m 0:00.9

WARMUP/2X4X35 MAX/1'STATIC/7'PADDLE BETWEEN/10'REGEN

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12/01/14 8,968m 0:00.9

2X20' +25GOAL/2' PADDLE

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11/30/14 9,456m 0:00.9

4X10'+20 GOAL/1'PADDLE BETWEEN

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11/29/14 7,726m 0:00.9

3X10'@+20 GOAL/1' PADDLE BETWEEN/COOLDOWN

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11/27/14 5,432m 0:00.9

15' warmup/2x10'on/2'rest intervals +7 2kgoal/paddle every 1'

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11/25/14 6,439m 0:00.9

4 MI W/NASH IN 2X. GOOD ROW

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11/24/14 3,954m 0:00.9 0:00.1

REGEN/SHORT: BASE OF SPINE PAIN

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11/23/14 4,857m 0:00.9

2X10'MODERATE/1'PADDLE

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11/22/14 9,377m 0:00.9

4X10 ON 1'OFF 50%

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11/20/14 6,704m 0:00.9

2X2X500M MAX/1'PADDLE BETWEEN; 7'PADDLE BETWEEN ROUNDS/WARMUP/COOLDOWN

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11/19/14 7,958m 0:00.9

WARMUP 3X1200M @ 85%/5 PADDLE/15' COOL DOWN

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11/18/14 8,129m 0:00.9

3X4X100M MAX/30 PADDLE BETWEEN/5'PADDLE BETWEEN SETS/15'REGEN

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11/12/14 6,021m 0:00.9

3X1500M @ 2KGOAL (1:51) + 15 AND +20 BEST 2:05.5/28/HR 110

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