RED SARGENT

Log

Date Distance Time Pace Comments Action
02/05/12 15,526m 1:00:00.9 1:55.9

7X10'ON/1'OFF @ 55%

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02/04/12 15,082m 1:00:00.9 1:59.3

WARMUP/4X1000@RACEPACE +1;7'OFF +1/+1/+1/-2; 2X10'ON 1'OFF @ REGEN

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02/02/12 11,049m 1:00:00.9 2:42.9

2X 4X30 SPM ON MAX RATE/POWER; 1'STATIC REST; 8:30 OFF; 3X 10' 65%; WARMUP 14'

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02/01/12 10,144m 1:00:00.9 2:57.4

1250M@1+2K GOAL 7'OFF/PADDLE; 750@1+2K GOAL 6'OFF/PADDLE; 500@-2/4:2KGOAL; 10'REGENERATE; WARMUP

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01/31/12 12,713m 1:00:00.9 2:21.6

2X 4X30ON MAX 1'OFF STATIC; 7'OFF BETWEEN SETS; 3X10'@60%; WARMUP

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01/30/12 12,116m 1:00:00.9 2:28.6

4X2000 @60%/2'OFF; WARMUP

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01/29/12 13,077m 1:00:00.9 2:17.6

30'ON 2'OFF; 20'ON 2'OFF; 20'ON 2'OFF SPLIT AROUND 2:25; HR ABOUT 140

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01/28/12 14,834m 1:00:00.9 2:01.3

2X 3X500 @2KPACE -2; 5'IN BETWEEN; 10'BETWEEN SETS; WARMUP/COOLDOWN

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01/26/12 14,672m 1:00:00.9 2:02.7

2X 4X150M ON @ 2K PACE; 1:20 OFF; 7'OFF BETWEEN; 3X10'ON/1' OFF
WARMUP

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01/25/12 16,134m 1:00:00.9 1:51.5

WARMUP; 4X1250 @ 2K+2 PACE (1:55.3); 7'REST BETWEEN;2X 12'REGEN

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01/24/12 13,871m 1:00:00.9 2:09.7

2X 350M ON @ 2KRACEPACE/150M OFF; 2X12'@ 60%; WARMUP

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01/23/12 8,784m 1:00:00.9 3:24.9

WARMUP 1250 ON 2+ABOVE RACE PACE; 7'OFF;750 ON @ RACE PACE; 7'OFF; 500 @ -2 RACE PACE; 7'COOLDOWN

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01/20/12 16,728m 1:00:00.9 1:47.6

WARMUP; 2X 5X150MON@ 2K PACE/1'OFF; 7'REST; 3X 12'@65%ON/1'OFF

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01/17/12 15,868m 1:00:00.9 1:53.4

2X 4X300MON @2KPACE/200M(120)OFF 7'REST 3X12'ON @ 60% W 1'REST

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01/16/12 13,447m 1:00:00.9 2:13.8

4X 15' ON@65%/1'OFF 23-25SPM SPLIT 2:16 - 2:26 HR 140

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01/15/12 20,223m 1:00:00.9 1:29.0

4X 12'ON/2'OFF 65% 25SPM/HR 140; 10' COOLDOWN

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01/14/12 12,396m 1:00:00.9 2:25.2

8X500M @ 2K PACE -2 (1:52) 5'REST BETWEEN WARMUP

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01/13/12 15,100m 1:00:00.9 1:59.2

WARM UP; 2X 5X250 @ 2KPACE/2'OFF 10'REST/PADDLE 3X10'@ 60%

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01/10/12 16,475m 1:00:00.9 1:49.2

WARMUP; 2X150M ON @ 2K PACE/1' OFF; 5'REST/3X12'@60%/1' OFF

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01/09/12 12,475m 1:00:00.9 2:24.3

4X15'ON @70%/1'REST

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