RED SARGENT

Log

Date Distance Time Pace Comments Action
01/24/13 6,846m 1:00:00.8 4:22.9

150M ON @ RACE PACE/350M OFF X4X2; REST 5'IN BETWEEN; WARMUP/REGEN

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01/23/13 6,315m 1:00:00.8 4:45.0

29' SPM 25

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01/22/13 7,780m 1:00:00.8 3:51.4

50 MAX/MAX; 1'STATIC REST X3 X2; 10'PADDLE IN BETWEEN ROUNDS

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01/21/13 6,354m 1:00:00.8 4:43.3

3X 10'@ 65%/1' OFF

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01/20/13 11,796m 1:00:00.8 2:32.6

4X 15'REGEN/1'PADDLE; WARMUP

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01/17/13 6,314m 1:00:00.8 4:45.1

2X 4X150M/1'OFF; 7' BETWEEN ROUNDS; WARMUP; REGEN

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01/16/13 9,070m 1:00:00.8 3:18.5

2X20'@ +20 TO +30 OF 2K GOAL SR 22-29; HR 125/140

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01/15/13 9,191m 1:00:00.8 3:15.8

COACH WORKOUT

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01/13/13 4,561m 1:00:00.8 6:34.7

COACH WORKOUT

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01/12/13 11,751m 1:00:00.8 2:33.2

COACH WORKOUT

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01/10/13 9,658m 1:00:00.8 3:06.4

2X WITH NASH. NICE WATER! 50 DEGREES AIR

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01/09/13 7,320m 1:00:00.8 4:05.9

2X3X600 ON 3'REST: +/- 1 OF RACE PACE 2K; FOR ME 153 GOAL

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01/08/13 9,540m 1:00:00.8 3:08.7

FRA WORKOUT W/GALLI

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01/06/13 11,268m 1:00:00.8 2:39.7

BOB LIPPA MEMORIAL W/BILL HUDOME. 65%/18-20-HIGHER TO STAY AHEAD

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01/05/13 3,800m 1:00:00.8 7:53.7

WARMUP/4X 750M @ 3+ 2K RACE PACE: 1:56 OR LESS SPLIT.

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01/04/13 10,332m 1:00:00.8 2:54.2

3X15'ON 1'OFF @ 65%

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01/01/13 10,100m 1:00:00.8 2:58.2

10100 5X10'ON 1'REST @ 65%

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12/30/12 10,163m 1:00:00.8 2:57.1

5 X 10' ON 1' OFF SR 22; HR 120

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12/29/12 11,120m 1:00:00.8 2:41.9

2 X 20' 65% SR 18-22

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12/20/12 6,530m 1:00:00.8 4:35.7

2X 20'@ 75%; 2' REST IN BETWEEN

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