RED SARGENT

Log

Date Distance Time Pace Comments Action
06/09/13 9,658m 1:00:00.8 3:06.4

6 MI STEADY STATE UP/DOWN EXC ANGELS TO VIKING

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06/08/13 9,803m 1:00:00.8 3:03.6

5X500M@ 1KGOAL(1:50)/2'OFF; 15'WARMUP/15'REGENT

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06/06/13 9,658m 1:00:00.8 3:06.4

6MI; 8+ WARMUP/SWING TO TOP;STARTS/750M START 38-34

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06/05/13 12,878m 1:00:00.8 2:19.8

2X3X500M FLAT OUT/90 PADDLE BETWEEN;10'PADDLE BETWEEN ROUNDS 32SPM TIMES 2:17 TO 2:10

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06/04/13 9,658m 1:00:00.8 3:06.4

6 MI ALL STARTS W/VANYA

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06/03/13 11,268m 1:00:00.8 2:39.7

3X20'@75%/1'OFF; COOLDOWN; 7MI

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05/30/13 12,878m 1:00:00.8 2:19.8

8+ SHAKEDOWN/STARTS/1 500M 37-33 BOAT NEEDS ADJUSTMENTS/INSERTS

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05/29/13 3,220m 1:00:00.8 9:19.1

2 MI W/NASH; 24SPM@80%

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05/28/13 12,878m 1:00:00.8 2:19.8

4 1/2X6X20ON@26-OPEN/5'OFF; 8MI

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05/26/13 12,878m 1:00:00.8 2:19.8

6X10'@70%/24SPM; 1' OFF. 8 MI

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05/25/13 10,416m 1:00:00.8 2:52.8

WARMUP 15' 4X2'@1KGOAL(1:50)/5'PADDLE BETWEEN; REGEN 20'

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05/23/13 2,567m 1:00:00.8 11:41.3

10'WARMUP/4X30ON MAX/1'STATIC REST TOUGH

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05/22/13 6,439m 1:00:00.8 4:39.6

4 MI STEADY/MODERATE W/NASH. GOOD ROW

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05/21/13 13,789m 1:00:00.8 2:10.5

ERG WARMUP/6MI @ 2 1/2X6X15ON/MAX 26-32/20OFF. HARD AFTER ERG WARMUP SEQUENCE

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05/20/13 9,659m 1:00:00.8 3:06.3

10' WARMUP/3 1/2 X 10'ON @ 85% 26SPM/ 5'OFF IN BETWEEN. TOUGH

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05/16/13 15,619m 1:00:00.8 1:55.2

2X4X150MON/350MOFF@2KGOAL(1:52); 10'PADDLE THEN 2X6X10STK FULL PRESSURE 20STK PADDLE

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05/15/13 8,048m 1:00:00.8 3:43.7

5 MI 2X W/NASH 20'S/10'S GOOD

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05/14/13 17,496m 1:00:00.8 1:42.9

2X350M@2+2K(1:52)/150M PADDLE; 10' OFF/WARMUP; 6MI ON WATER 2X6X15STROKES ON @ 28-30/15STROKES OFF

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05/13/13 6,439m 1:00:00.8 4:39.6

4 MI MODERATE 20-25SPM 1X

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05/12/13 9,659m 1:00:00.8 3:06.3

6MI MODERATE 1X NICE

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