RED SARGENT

Log

Date Distance Time Pace Comments Action
02/25/12 17,863m 1:00:00.8 1:40.7

WARMUP; 3X15'@ 85%/4'OFF; 10' COOL DOWN

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02/23/12 13,197m 1:00:00.8 2:16.4 View workout
02/22/12 13,879m 1:00:00.8 2:09.7

3X 20'@65%/1'OFF

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02/21/12 14,040m 1:00:00.8 2:08.2

WARMUP/2X 50'MAX; 1'STATICREST/3X 10'@65%;1'OFF

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02/20/12 11,509m 1:00:00.8 2:36.4

5X 10'@65%/1'OFF

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02/19/12 10,038m 1:00:00.8 2:59.3

WARMUP/2X 4X150 M ON/1:20 OFF 4' BETWEEN SETS; 2X 10'ON/1' OFF

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02/18/12 10,069m 1:00:00.8 2:58.8

WARMUP/1K TEST 1:48.5 SPLIT 2X10'@65%/1'OFF

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02/17/12 16,046m 1:00:00.8 1:52.2 View workout
02/16/12 11,069m 1:00:00.8 2:42.6

2X 4X100@ -2RACEPACE/1:40 OFF; 2X10'@65%/1'OFF; WARMUP

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02/15/12 14,046m 1:00:00.8 2:08.1

2X 3X500@RACE PACE(1:54)/4'OFF; 10'REST BETWEEN SETS; 1'REGEN; WARMUP 15'

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02/14/12 11,138m 1:00:00.8 2:41.6

2X 4X150M ON 1:20 OFF @ FLAT OUT; 2X 10'ON 1'OFF @ 65%; WARMUP

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02/13/12 11,943m 1:00:00.8 2:30.7

WARMUP; 4X 10'ON/1'PADDLE @ 65%

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02/12/12 8,788m 1:00:00.8 3:24.8

4X10'ON @ 60%/1'OFF

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02/11/12 2,344m 1:00:00.8 12:48.0

WARMUP FOR CENTER CITY SLAM

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02/11/12 2,000m 7:35.8 1:53.9

CENTER CITY SLAM WINNER 60+ 7:35.8/1:53.8

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02/10/12 6,387m 1:00:00.8 4:41.8

3X10'ON 1'OFF @ 60%

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02/09/12 10,684m 1:00:00.8 2:48.5

2X1000M@RACE PACE;7'OFF; 2X 10'RECOVERY/1'OFF

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02/08/12 9,744m 1:00:00.8 3:04.7

WARMUP 2X:4X250@RACE PACE(1:54)/45OFF;10'OFF BETWEEN SETS; 11'RECOVERY @ 65%

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02/06/12 13,107m 1:00:00.9 2:17.3

5X 12'@65%; 1'OFF

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02/05/12 15,526m 1:00:00.9 1:55.9

7X10'ON/1'OFF @ 55%

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