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Log

Date Workout Score Ave Comments Action
01/18/16 30:00.0 7,797m 1:55.4

2 x 15:00/4:00r, spm 20 for first 6:00, 1:00 @28-30 spm, 2:00 @20, 3 repeats, both sets 3891 m 1st interval, 3907 second interval

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01/16/16 1:30:00.0 22,800m 1:58.4

Vent 2-3, spm 20 for most, varying for the final 30 minutes, 10:00 @24, 5:00 @20, 10:00 @26, 5:00@20

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01/15/16 50:00.0 13,020m 1:55.2

vent at 2, 5:00 intervals, 22-24-26-24-22-20-22-24-26-24.
Massage 2 days ago. Back is feeling better. Hamstring and Psoas and side…

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01/13/16 40:00.0 10,300m 1:56.5

Gradual build up. 30:00 x 2 with 2 min rest. After first 30 decided to cut the 2nd interval back to 10:00 minutes. Vent at 1. Spm@ 20…

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01/12/16 30:00.0 7,750m 1:56.1

vent at 1, easy 2:00 pace @20 spm for 3 x 6:00 increasing spm for final 2 x 6:00, with alternating spm 24 or 26/20 on 1:00 intervals.

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01/10/16 5:00.0 1,000m 2:30.0

Cool down

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01/10/16 19:09.2 5,000m 1:54.9

Still recovering but feeling better. Vent at 1, average stroke rate around 21 until last 1k when avg increased to 25. Felt okay. Some…

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01/09/16 10:00.0 2,600m 1:55.3

Still recovering from groin strain. Easy row with vent at 0.

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01/08/16 12:30.0 2,750m 2:16.3

Easy row, 4x3 minutes with decent rest between, vent at 0. Recovering from back/groin strain.

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12/28/15 30:10.0 7,800m 1:56.0

stopped midway through second 5k interval with back muscle cramp.

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12/27/15 7:57.1 2,000m 1:59.2

warm up for the session

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12/27/15 6:00.0 650m 4:36.9

rest distance

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12/27/15 15:00.0 4,336m 1:43.7

v1:40/:20r...9, fastest interval split 1:41.8

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12/27/15 15:07.8 3,184m 2:22.5

easy going row for cool down, force curve, stroke between 18 and 24

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12/26/15 1:28:00.0 21,999m 2:00.0

V10000/6:00r...2 - first at spm <20, 2nd 10k at 24/22/24/26/24 on 2k intervals

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12/24/15 56:00.0 13,997m 2:00.0

V10:00/4:00r...4 increasing spm 22/24/26/28 on 4;00/3:00/2:00/1:00 splits at 1:53.2/,1:52.4/1:54.1/1:54.4

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12/23/15 1:21:42.0 20,020m 2:02.4

v6000m/4:00r...3 damper settings 3.5/1/4.5, spm 20 for first 3k, 22 for next 2k, 24 for final km.

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12/22/15 40:00.0 9,540m 2:05.7

v4:00/2:00r...5 + 1k warm up, damper for warm up at 1, thereafter 4.5, splits on intervals were 1:44.4, 1:43.9, 1:43.9, 1:48.9, 1:47.6 st…

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12/21/15 38:54.2 10,000m 1:56.7

Damper setting 3.5, spm <20, 1000m warm up followed by repeats of 10 hard strokes every 500m.

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12/20/15 12:00.0 1,800m 3:20.0

Rest distance

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12/20/15 44:16.5 12,000m 1:50.6

v2000m/2:00r...6, damper setting 3.5 throughout. Increasing spm 22/24/26/28 on 1000/500/250/250. 1st int 7:26.9/7:19.9/7:17.4/7:19.9/7:…

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12/18/15 1:00:00.0 14,349m 2:05.4

12:00/3:00r...4. More force curve work. Damper setting at 1 for 1st and 3rd set. 4.5 for 2nd and 4th. Stroke rate <20 for first ha…

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12/17/15 1:12:00.0 16,976m 2:07.2

v30:00/6:00r...2 damper setting #1 and spm <20 and attention to shape of the force curve. Last 10 minutes of second interval with damp…

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12/15/15 1:01:48.0 15,496m 1:59.6

4000m/5:00r...3 - spm 1st interval around 18 1:59.4, second alternating 18/24/18/24 on 1000m 1:53.1, 3rd @19 1:58.4 - again, trying to ro…

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12/14/15 40:02.9 10,152m 1:58.3

Easy row, spm 18-20, splits around 1:58.5, watching force display, trying to round out the top

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