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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
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Log

Date Workout Score Ave Comments Action
02/26/16 22:51.2 6,000m 1:54.2

2nd repeat increasing stroke rate
3000m@22, 2000m@24, 1000m@26

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02/26/16 22:02.3 6,000m 1:50.1

increasing stroke rate 3000m @ 22, 2000m @24, 1000m @26

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02/26/16 13:28.0 3,000m 2:14.6

Warm up, easy spm@15-16

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02/25/16 15:00.0 2,235m 3:21.3

Rest distance

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02/25/16 1:00:00 14,441m 2:04.6

v12:00/3:00r...5, 1st was warm up at 15spm 2nd through 5th were speed intervals, 90 seconds race pace, 45 seconds easy paddle for 4 repea…

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02/24/16 10:00.0 1,850m 2:42.1

Rest distance

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02/24/16 40:00.0 9,717m 2:03.4

v20:00/5:00r...2, vent at 2.5, 1st interval 4808@16 spm, 2nd interval 4909 @16spm

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02/23/16 1:00:00 15,952m 1:52.8

WOOTD, 60 minutes alternating stroke rate on 5:00 minute intervals 22/24/22/24

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02/22/16 6:00.0 845m 3:33.0

Rest distance

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02/22/16 1:01:04.4 15,000m 2:02.1

v5000m/2:00r ... 3, vent at 2.5, cadence around 16-18 spm..

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02/21/16 2000m 6:54.2 1:43.5 View workout
02/21/16 5000m 21:39.4 2:09.9 View workout
02/20/16 1:16:54.6 20,000m 1:55.3 View workout
02/19/16 1:21:32.7 20,000m 2:02.3

vent @2 througout. 4k splits. 1st split 500m avg. 2:04 @17 spm, 2nd 2:03.1@18, 3rd 2:02.8 @18, 4th 2:02.4 @19, 5th 1:59.1@19

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02/18/16 16:00.0 2,720m 2:56.4

Rest distance

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02/18/16 40:00.0 10,726m 1:51.8

v10:00/4:00r...4, increasing spm, 4:00/3:00/2:00/1:00
1st 20/22/24/26 @1:54.8 avg 22spm
2nd 20/22/24/26 @1:52.1 avg 22 spm
3r…

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02/17/16 12:00.0 2,706m 2:13.0

Rest distance

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02/17/16 48:08.3 12,000m 2:00.3

v6000m/6:00r...2,
1st - vent 3, spm 16, 2:01.6 avg split
2nd - vent 5, spm17, 1:59 avg split

 View workout
02/16/16 1:03:58.3 14,662m 2:10.8

wootd(l) v2000/3:00r...6 spm of 20 in each interval. Average splits per 2k, 1:58.5, 1:54.5, 1:54.2, 1:54, 1:53.4, 1:54.6

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02/15/16 9:00.0 1,250m 3:36.0

rest distance 3x3:00 @16 spm

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02/15/16 8:28.2 2,000m 2:07.0

Cool down

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02/15/16 56:08.4 15,000m 1:52.2

v5000/3:00r...3, stroke pyramid, 22/24/26/24/22 - change with each 1k.

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02/15/16 17:31.6 4,000m 2:11.4

warm up @16spm

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02/14/16 14000m 56:59.5 2:02.1 View workout
02/13/16 10000m 36:54.8 1:50.7 View workout