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Log

Date Workout Score Ave Comments Action
12/08/16 0:51.6 300m 1:26.0

16.8/17.8/0 3x100+1'R

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12/08/16 500m 1:28.0 1:28.0

****PR**** 16.8/17.2/4/9/18.6 (39/8//3/2) [FS3/182/8.0f0] s0815 79.6kg mfp*** small b/fast 0615, banana 0745 5sq choc 0815. Rounded up.

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12/06/16 1:26.6 500m 1:26.6

5x100m+1'R 16.8/17.8/7/3/0

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12/06/16 2:00.0 666m 1:30.0

Relay practice 4x30'

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12/06/16 500m 1:29.2 1:29.2

****PR**** 17.6/4/6/9/18.7 (34////29) [FS3/199/8.0f1] s0740 stretch but no warm-up MFP**** DF too high: 180/5 better

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12/05/16 19:19.4 5,000m 1:55.9

3:48.2/53.7/4.3/3.3/0.0 (24//5///) 470strokes [174/8.0f2] MFP**** s0615

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12/01/16 7:51.6 2,130m 1:50.7

Paddle easy to help muscle tear in abdomen.

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11/29/16 1:42.8 600m 1:25.6

4x150+1'R 24.9/8/6.4/7 (41/51/34//) [FS3/8.2/184f1] s0800 mfp*** 77.8kg max1:17

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11/26/16 7:06.6 2,065m 1:43.2

1008/411/324/322 3:39.2/1:27.4/1:00// 3'Rx3 (25/4/32/5) [8.5f2] last 1':[9.5/187f1] s1315 MFP*** 77.1kg

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11/24/16 1:32.0 500m 1:32.0

17.5/8/18.9/8// (34//29/32/29) [FS3/195/8.5f0] s0745 mfp**** 76.5kg good start, but muscle niggle.

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11/24/16 2:00.0 520m 1:55.3

Warmup

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11/22/16 100m 0:15.9 1:19.5

***PBT*** (60) [FS3/196/9.0f0] mfp*** s0815 76.5kg

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11/22/16 1000m 3:21.4 1:40.7

***PR*** 19.0/4/3/9/20.3/9/1.1//0.5/0 = 1:37.9/43.6 (32/28/31/27/30/29//6/9/30) = (29) [FS3/180?/8.0f1] mfp*** s0745 76.5kg

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11/22/16 2:00.0 520m 1:55.3

Warmup 76.5kg

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11/17/16 3:35.2 1,000m 1:47.6

44.6/3.6/4/1/0.6 (27/8/9/8/30) [FS3/7.0/158f1] MFP**** Good negative splits all the way sorting strain.

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11/17/16 0:40.2 155m 2:09.6

500m HD - slight abdominal muscle strain

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11/16/16 0:16.3 100m 1:21.5

(55) [FS3/9.5/202/f0]

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11/16/16 0:41.6 250m 1:23.2

16.3/6 +8.7 647/612/532W (48/3/1)

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11/16/16 100m 0:15.9 1:19.5

***PR*** (53) [FS3/9.5/202f0] 15.8->15.9 Wmax 788

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11/16/16 100m 0:16.0 1:20.0

***PBT*** 15.9->16.0 1:16best (56)56D43889d941a87a

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11/16/16 5:27.3 1,461m 1:52.0

3:38.0+1:49.0/461m (25/4) [FS3/184/8.5f2] 77.1kg mfp*** s1630

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11/15/16 0:16.4 100m 1:22.0 View workout
11/15/16 100m 0:16.0 1:20.0

***PB*** (53) [FS3/9.9/200] mfp***

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11/15/16 1:00 352m 1:25.2

(40) [FS3/183/8.5f1] s0800 MFP*** 76.9kg 3 hrs sleep brand new machine 353->352

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11/14/16 6:30.1 1,738m 1:52.2

3:35.0/2:55.2 (26/4) back still a little weak MFP*** s2000 77,1kg

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