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Log

Date Workout Score Ave Comments Action
07/16/08 58:00.0 12,276m 2:21.7

2X29'(16-24SPM, 5...PYRAMID)2:20.0/2:23.4

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07/16/08 13:00.0 1,500m 4:20.0

WU/CD

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07/15/08 3:48.5 1,000m 1:54.2

1k max

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07/15/08 30:00.0 5,700m 2:37.8

wu/cd

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07/12/08 30:00.0 5,500m 2:43.6

2X500 RACE PACE 1:56.1/1:54.5 TRIED 1:55.0 RACE PACE

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07/11/08 1:00:00.0 11,978m 2:30.2

3x20' paddle w/10stroke surges every 5'

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07/10/08 1:05:00.0 11,025m 2:56.8

3X(3X3'MAX 1'R 26-34SPM) 5'R

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07/09/08 50:00.0 8,400m 2:58.5

RACE PACE 1X1K 1:57.8 1X500 1:57.4 1X250 1:51.4

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07/08/08 55:00.0 9,000m 3:03.3

4X250 MAX AVG 1:46.8 5'R 5K WU/CD

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07/05/08 23:00.0 4,500m 2:33.3

8x1'@28-36spm

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07/04/08 35:00.0 6,200m 2:49.3

20x1'on1'off@pyramid drags

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07/03/08 1:00:00.0 11,307m 2:39.1

8x2'max@18spm 2'r

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07/02/08 1:00:00.0 12,337m 2:25.9

3x20' 1'r 18-20-22-24

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07/01/08 57:00.0 12,015m 2:22.3

3x19' pyramid 2 stepped up

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07/01/08 9:00.0 1,500m 3:00.0

wu/cd

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06/28/08 43:00.0 9,200m 2:20.2

2X19'PYRAMID 3'R 2:17.8-20.2

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06/27/08 59:00.0 9,500m 3:06.3

xm upper body/instruction cd's

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06/26/08 1:00:00.0 12,333m 2:25.9

3X20' 3'R SLIDES

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06/25/08 1:00:00.0 12,635m 2:22.4

3X20' 5X15"ON15"OFF WU/CD

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06/24/08 37:00.0 7,250m 2:33.1

3X1K MAX 5'R (2:04.9 AVG)

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06/21/08 38:00.0 7,800m 2:26.1

3X7' ON 4' OFF 2:12-13.0 22-30SPM

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06/20/08 1:00:00.0 12,595m 2:22.9

SS 3X20' 3'R HR 10<143 RANGE

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06/18/08 1:00:00.0 12,502m 2:23.9

3x20' 8x2'max 20-22sr

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06/17/08 41:00.0 8,200m 2:30.0

3X1K 28-32 SR 2:06.5 AVG
5'R

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06/14/08 47:00.0 9,800m 2:23.8

2X19' PYRAMID 2:18.0

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