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Tom Sibson

Log

Date Workout Score Ave Comments Action
01/17/16 1:00:00.0 10,000m 3:00.0 View workout
01/16/16 1:15:00.0 13,000m 2:53.0 View workout
01/15/16 42:00.0 8,976m 2:20.3

2 x 20 minutes at 55-60% REGENERATION (+45 to +55 your goal 1k/2k pace)
Rest: 1-2 minutes

 View workout
01/14/16 24:02.1 4,914m 2:26.7

continued previous. 2 * 750. 1:47.6 (30), 1:49.6 (30)

 View workout
01/14/16 11:20.5 2,062m 2:45.0

4 * 750. First 2: 1:46.8 on both.

 View workout
01/14/16 9:57.9 2,030m 2:27.2

warmdown

 View workout
01/13/16 32:00.0 7,168m 2:13.9

2 * 15:00

 View workout
01/12/16 10:05.4 2,148m 2:20.9

warmdown

 View workout
01/12/16 13:46.1 2,556m 2:41.6

15 * 100m / :30 sec rest

 View workout
01/12/16 15:00.8 3,166m 2:22.2

warm up

 View workout
01/11/16 41:49.2 9,012m 2:19.2

continuous row

 View workout
01/10/16 10:07.2 2,035m 2:29.1

warmdown

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01/10/16 1:45.3 500m 1:45.3 View workout
01/10/16 7:25.9 2,000m 1:51.4

2nd piece of Ironman challenge. Tried to keep HR in 90% range.

View workout
01/10/16 44:00.0 9,291m 2:22.0

Workout for the day was the "Ironman Challenge". 20 min, 2k, 500. This set was 2*20 with 2 min rest. First piece was a warmup…

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01/09/16 13000m 13,000m

In 8+. Bow. paddle and steady state to top. 1500 downstream. Spin after Columbia to 1500 start. 1500 downstream. 1 min piece, rest, 2 mi…

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01/07/16 15:00.0 3,237m 2:19.0

warmdown

 View workout
01/07/16 18:14.2 2,693m 3:23.1

2 of 5 x 100 seconds on at -2 to -4 your goal 2k pace

Rest between intervals: 3-5 minutes paddling
Rest between rounds: 7-10 m…

 View workout
01/07/16 15:00.0 3,051m 2:27.4

warm up

 View workout
01/06/16 52:34.0 10,047m 2:36.9

1/6/16 6 x 500 with 3min rest/7 after #3
500 split ending HR spm 500 split ending HR spm 500 split
1 01:43.9 161 32
2 01:43.…

 View workout
01/05/16 18:06.4 4,049m 2:14.1 View workout
01/05/16 33:15.0 6,047m 2:44.9 View workout
01/04/16 40:37.3 9,015m 2:15.1 View workout
01/03/16 1:00:00.0 10,000m 3:00.0

4-. Bow. steady state. Perkins and Kowaliks

 View workout
01/02/16 1:00:00.0 10,000m 3:00.0

4+ with Perkins, SK, TK and Monica. long warmup. 3*2 min and 1*1 min. Not a great row. Cold but sunny.

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