RED SARGENT

Log

Date Distance Time Pace Comments Action
12/15/11 4,427m 1:00:00.9 6:46.6

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

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12/14/11 14,208m 1:00:00.9 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 15,348m 1:00:00.9 1:57.3

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

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

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

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12/10/11 13,281m 1:00:00.9 2:15.5

2000M@80% X 4; 7'HR 140-170; 2:07/29SPM - REST 14'WARMUP

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12/08/11 13,362m 1:00:00.9 2:14.7

WARMUP; 2X20100% ON1'OFF STATIC REST 48'18-20 60% 1:33 SPLIT 100%/2:16 SPLIT 48' YIKE!

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12/07/11 8,015m 1:00:00.9 3:44.6

WARMUP 2X1500 @ 85% HR 140 THEN 160

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12/06/11 12,360m 1:00:00.9 2:25.6

2X 35ON/60OFF 1'REST/2X 10'55%/1'REST/10'WARMUP

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12/06/11 10,536m 1:00:00.9 2:50.8

25'ON 2'OFF X 2 @ 18 THEN 20

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12/01/11 8,013m 1:00:00.9 3:44.6

6X30ON 60OFF 2 SETS; 10' PADDLE IN BETWEEN; 10 MIN WARMUP; 14 MIN COOLDOWN

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11/30/11 11,265m 1:00:00.9 2:39.8

2 X 25' @ 20SPM/60%' ABOUT 2:20 SPLIT

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11/29/11 7,506m 45:00.9 2:59.9

6 X 50 SEC ON 30 SEC OFF MAX; 10'REST; 1X 12' @ 60%

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11/28/11 10,057m 48:00.9 2:23.2

4 X 12': 18/20/18/20; 2'OFF IN BETWEEN

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11/22/11 2,943m 45:00.9 7:38.8

:30 ON 1:00 OFF X 4 6MINS REST IN BETWEEN

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11/21/11 9,582m 45:00.9 2:20.9

15 MIN ON 2 MIN OFF 18-20-22

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01/26/11 7,645m 34:17.3 2:14.5 View workout
01/25/11 11,347m 57:30.5 2:32.0 View workout
01/23/11 7,999m 27:35.2 1:43.4 View workout
01/22/11 6,741m 34:08.0 2:31.9 View workout
01/20/11 9,022m 46:55.5 2:36.0 View workout