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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Bill Deacon

Log

Date Workout Score Ave Comments Action
03/12/15 1:18:19.4 20,000m 1:57.4

20 x 1000, 500@22, 300@24, 200@26, repeats. 4k splits, first 1:56.2, 2nd 1:56.6, 3rd 1:57.3, 4th 1:58.9, 5th 1:58.2

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03/11/15 37:48.1 10,000m 1:53.4

WOOTD(M) 10000m varying spm every 2k, 24/22/24/26/24

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03/09/15 20:04.0 5,158m 1:56.7

WOOTD(S) Stroke pyramid 1,2,3...15,14,13...2,1/3 light

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03/08/15 8:00.0 1,762m 2:16.2

rest distance

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03/08/15 45:20.1 12,000m 1:53.3

WOOTD(L)v6000m/4:00r...2 spm 24(3k)26(2k)28(1k) x2 1:51.8 splits on 1st, 1:54.8 splits on 2nd

 View workout
03/07/15 10:00.0 1,925m 2:35.8

rest distance

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03/07/15 50:00.0 13,283m 1:52.9

WOOTD(L) v10:00/2:00r...5
varying spm, 1st interval 20, 2nd, 22, thereafter various

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03/06/15 5:00.0 812m 3:04.7

Rest distance

 View workout
03/06/15 18:20.6 5,000m 1:50.0

WOOTD(S)v1000m/1:00r...5
3:49.6/1:54.8spm 20
3:43.6/1:51.8spm 21
3:38.0/1:49spm25
3:37.1/1:48.5spm 26
3:23.3/1:46.1

View workout
03/05/15 38:37.5 10,000m 1:55.8

Steady state for first 6k, added 10-20 hard strokes every 500m for final 4k with 26spm final 500.

 View workout
03/04/15 16:26.2 3,589m 2:17.3

Warm up plus rest distance

 View workout
03/04/15 20:00.0 5,555m 1:48.0

WOOTD(M) v5:00/3:00r...4
1st 1:45.4/28
2nd 1:46.9/26
3rd 1:50.2/24
4th 1:49.4/26

 View workout
03/03/15 12:00.0 1,480m 4:03.2

rest distance

 View workout
03/03/15 24:00.0 6,411m 1:52.3

WWOTD(M) v8:00/4:00r...3
total time 36:00
avg spm 23
first 8 20spm, 2nd 8 23 spm, 3rd 8 27 spm

 View workout
03/02/15 3:55.0 1,000m 1:57.5

Warm up for boot camp

 View workout
03/01/15 10:00.0 2,089m 2:23.6

Rest distance

 View workout
03/01/15 1:08:15.6 16,000m 2:07.9

WOOTD(L) v8000m/5:00r...2
1st 1:55.8 spm 20
2nd 1:57.6 spm 22

 View workout
02/28/15 26:24.6 7,000m 1:53.1 View workout
02/27/15 8:00.0 1,731m 2:18.6

rest distance

 View workout
02/27/15 14:33.2 4,000m 1:49.1

WOOTD(S)v2000m/4:00r...2

 View workout
02/26/15 24:00.0 6,432m 1:51.9

WOOTD(M) v4:00/1:00r..6
avg spm 20/20/22/24/26/22

 View workout
02/26/15 6:00.0 960m 3:07.5

Rest distance

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02/25/15 12:00.0 1,680m 3:34.2

Rest distance

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02/25/15 18:00.0 4,912m 1:49.9

WOOTD(M)
v6:00/4:00r...3 avg spm 25

 View workout
02/24/15 8:00.0 1,397m 2:51.7

rest distance

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