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RED SARGENT

Log

Date Workout Score Ave Comments Action
03/10/13 1:00:00.8 11,316m 2:39.1

4X10' @ 2KGOAL+35/1'REST; 15' WARMUP

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03/09/13 1:00:00.8 17,431m 1:43.2

3X20' @ 2KGOAL+20 TO +30/3'REST 200M BURST UNDER GOAL EVERY 500M/15' WARMUP

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03/08/13 1:00:00.8 13,426m 2:14.0

6X2000M@ 2KGOAL+25 TO +35/3'RESTS

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03/07/13 1:00:00.8 9,911m 3:01.6

2X 2500@ 2KGOAL+9; 7' REST/15'WARMUP

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03/06/13 1:00:00.8 8,121m 3:41.6

WARMUP 15'/2500M@ 2KGOAL(1:52)+9/7'REST/10'REGEN

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03/05/13 1:00:00.8 14,598m 2:03.3

3X20'@ +30 2K GOAL/2'REST BETWEEN; USE FIRST AS WARMUP

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03/04/13 1:00:00.8 8,658m 3:27.9

1X 2500@+10 OVER 2K GOAL (1:52); INJURED ON 2ND PIECE/WARMUP

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03/01/13 1:00:00.8 10,291m 2:54.9

2X4X 25 MAX/1'STATIC REST/10'REST BETWEEN/15'WARMUP

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02/27/13 1:00:00.8 18,027m 1:39.8

WARMUP/6X7'@2KGOAL+15/3'REST/15'REGEN @ 2KGOAL+30

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02/26/13 1:00:00.8 15,348m 1:57.3

WARMUP/2X4X300M: 200@+5 2K GOAL/1'STATIC REST; 10'BETWEEN ROUNDS; 3X12'@+30 2K GOAL

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02/25/13 1:00:00.8 17,660m 1:41.9

6X10'@ +15 2K GOAL(1:52)/2'OFF; 15' WARMUP

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02/24/13 1:00:00.8 11,967m 2:30.4

15' WARMUP/7X5' @ +17OVE 2K GOAL (1:52)/3' REST; 10'REGEN

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02/23/13 1:00:00.8 12,958m 2:18.9

WARMUP/10'@ +10 GOAL SPLIT/5'REST/15'MAX METERS W/ABOUT 28 SPM/2X10'@ +35 GOAL

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02/21/13 1:00:00.8 10,061m 2:58.9

2X4X150M @ +3OVER GOAL; MAX RATE/MAX SPLIT; 2X10'REGEN; 15'WARMUP

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02/20/13 1:00:00.8 10,974m 2:44.0

3X10'@ 15-17 OVER 2K GOAL (153.0)/4' REST; WARMUP/REGEN

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02/20/13 1:00:00.8 11,182m 2:41.0

3X300@+5 GOAL/200 PADDLE; 2X 10'/1'65%/REST; 15' WARMUP

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02/18/13 1:00:00.8 6,931m 4:19.7

3X10'/1'; +20 TO +30 ABOVE GOAL. GOAL 1:50

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02/17/13 1:00:00.8 17,558m 1:42.5

10'@ +25 GOAL/1'OFF; 15'WARMUP/REGEN

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02/16/13 1:00:00.8 8,559m 3:30.3

RACE WARMUP; 6X500 @OR BELOW RACE PACE; 2'REST BETWEEN; 7'REGEN

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02/15/13 1:00:00.8 12,005m 2:29.9

2X5X100 @ RACE PACE/400 PADDLE 5' REST BETWEEN ROUNDS; 15'WARMUP/15'REGEN

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02/14/13 1:00:00.8 9,341m 3:12.7

1000M @+2 RACE SPLIT; 7'REST;750M@+1 RACE SPLIT; 7' REST; 500@-4RACE SPLIT; 15'WARMUP/3'PADDLE/10'REGEN

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02/12/13 1:00:00.8 18,209m 1:38.8

3X6X150'@-3GOAL; PADDLE 350. 7'REST BETWEEN ROUNDS; 15'WARMUP

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02/11/13 1:00:00.8 10,523m 2:51.0

4X2000M @ GOAL + 20SPLIT; 1' BETWEEN; 2K COOLDOWN

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02/09/13 7:38.8 2,000m 1:54.7

CENTER CITY SLAM RACE. 7:38.8

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02/09/13 1:00:00.8 11,855m 2:31.8

WARMUP/ RACE 7:35/SPLIT 1:50

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