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RED SARGENT

Log

Date Workout Score Ave Comments Action
01/09/12 1:00:00.9 12,475m 2:24.3

4X15'ON @70%/1'REST

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01/08/12 1:00:00.9 10,687m 2:48.4

30' @ 70%; 2:17 SPLIT @ 25; 20' @ 60% SPLIT 2:12

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01/07/12 1:00:00.9 11,738m 2:33.3

5X750M @ 95%/34SPM; 14'WARMUP

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01/06/12 1:00:00.9 10,938m 2:44.6

2:16

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01/05/12 1:00:00.9 14,039m 2:08.2

2X 4X250 @ 2K RACE PACE; 34SPM 250M OFF; 5'PADDLE IN BETWEEN SETS; 2X20'@ 65%

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01/04/12 1:00:00.9 16,852m 1:46.8

4X8'@85%/ 5'REST; 2X12'@65%; WARMUP 14'

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01/03/12 1:00:00.9 14,201m 2:06.7

4X10'ON 1'OFF; 2X45ON MAX;1'OFF; 5'REST; 14'WARMUP

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01/02/12 1:00:00.9 11,015m 2:43.4

5X2000/2'REST SPLIT NEAR 2:15; HR 120-140

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01/01/12 1:00:00.9 16,046m 1:52.2

7 X 10'ON 1'OFF @ 65% 18/20/22/20/28/20

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12/31/11 1:00:00.9 15,843m 1:53.6

4X20'/1'REST; 75% HR 140-150

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12/30/11 1:00:00.9 15,282m 1:57.8

WARMUP/4X10'/REST/4X200/REST WARMOWN

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12/28/11 1:00:00.9 22,604m 1:19.6

8X500M @ MAX/5'REST IN BETWEEN 10'COOLDOWN SPLITS 203.8 TO 146.6

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12/28/11 1:00:00.9 16,951m 1:46.2

3X18'@ 70%/1'REST;5X35MAX1'STATIC REST;5'PADDLING;4X50/1'PADDLE; WARMUP

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12/26/11 1:00:00.9 15,895m 1:53.2

6 X 12'ON; 1'OFF @ 70% HARD

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12/24/11 1:00:00.9 10,989m 2:43.8

4x1000 6'OFF;2X10'60%

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12/23/11 1:00:00.9 11,617m 2:34.9

5X 10' ON; 1'OFF 65%

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12/20/11 1:00:00.9 5,231m 5:44.1

WARMUP/2X 12'ON 1'OFF STATIC; 100%
5'PADDLE; WARMDOWN

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12/19/11 1:00:00.9 10,990m 2:43.8

WARMUP/ 4X12'ON 1'OFF 18-20SPM HR 140-170

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12/18/11 1:00:00.9 16,623m 1:48.3

6X12' ON 1' OFF; 23SPMAVG HR MOSTLY 140-145; 27SPM HR 160 5'COOLDOWN

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12/17/11 1:00:00.9 17,602m 1:42.2

2X2500 85%; 8'OFF; WARMUP; 3X12'@ 65%
2500 SPLIT1 @ 201; 2500 SPLIT2 @ 159

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12/16/11 1:00:00.9 13,418m 2:14.1

4X 12'; 1'REST 4'@18; PAUSE EVERY 5; 3'HALF SLIDE@18;2'3/4 SLIDE @ 20;2'@ 16; 2'@ 18; 1'@20 TOU…

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12/15/11 1:00:00.9 4,427m 6:46.6

2X PYRAMID 100% 10ON10OFF THRU 40 THEN BACK TO 10. 5' OFF WARMUP/SHUTDOWN

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12/14/11 1:00:00.9 14,208m 2:06.7

5X 40MAX; 1'STATIC REST PADDLE 5' 5X 50 @ MAX 20SPM 2'PADDLE 2X20' @ 55% REGENERATION?

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12/12/11 1:00:00.9 15,348m 1:57.3

7X10'ON 1' OFF; 18-22-18 2:23 AVG SPLIT; HR 140

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12/11/11 1:00:00.9 11,976m 2:30.3

67': 30'@ 22-20; 20' @ 20-18; 10'@ 18-16 SPM/19 AVG; SPLIT 2:35 AVG

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