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Log

Date Workout Score Ave Comments Action
03/04/20 1:00:00.0 14,286m 2:05.9

4x 15:00 rate ladders, 18-24 spm, 3:30 recoveries between

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03/03/20 1:00:00.0 15,300m 1:57.6

GLR practice total, guess on time

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03/02/20 15:00.0 3,300m 2:16.3

warm up before weights

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03/01/20 10:00.0 2,300m 2:10.4

squeezed in WU at CRASH-B

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03/01/20 6:56.9 2,000m 1:44.2

Crash-B's

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02/29/20 31:15.0 7,000m 2:13.9

10:00 WU
starts, starts and 10, paddle otherwise

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02/28/20 53:08.0 12,250m 2:10.1

10:00 WU
10k with max :30 every 3:00, firm paddle between,43:08

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02/27/20 1:00:00.0 14,375m 2:05.2

1:00 hr rate ladder repeats 3:00 ea 18 thru 26

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02/25/20 45:00.0 10,650m 2:06.7

10:00 WU
35:00 with 3x 1k @ sub 1:50 worked in

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02/24/20 1:10:00.0 16,390m 2:08.1

2x 30:00 rate ladders 18-24-20, 5:00 rest between

10:00 just for the Challenge meters

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02/24/20 10:00.0 2,240m 2:13.9

warm up before weights

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02/23/20 50:40.0 11,110m 2:16.8

10:00 WU
2x 2k, 8:00 recoveries, 1:50 goal, 1:50.0, 1:49.6, 28spm
10:00 CD

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02/21/20 10:00.0 2,200m 2:16.3

warm up before weights

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02/21/20 1:00:00.0 11,145m 2:41.5

10:00 WU
6x 1:30 race pace, 1:30 recover, 1:44.6-1:45.6, 29-31 spm, best results with drag @113
22:00 CD to round out 60 mins

…		 View workout
02/20/20 1:00:00.0 14,340m 2:05.5

SS, rate ladders between 18-26spm
2x 30:00

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02/19/20 1:14:45.0 17,660m 2:06.9

10:00 WU
Larry's AT shuttle workout x2, 7300m, 7000m, drag 120
5:00 CD

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02/17/20 10:00.0 2,230m 2:14.5

WU before weights

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02/17/20 49:00.0 10,364m 2:21.8

10:00 WU
3x 5:00, max effort. 8:00 rest/recovery, disappointing 149.7 avg but tired, 28 spm, drag 115

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02/16/20 1:00:00.0 15,027m 1:59.7

SS

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02/15/20 1:04:00.0 14,627m 2:11.2

10:00 WU
3x 12:00, 1:55 goal, 6:00 recoveries, 154.7, 1:54.7, 157.7, drag 115, 27 spm

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02/14/20 25:00.0 5,560m 2:14.8

15:00 WU and 10:00 CD before/after weights

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02/14/20 30:00.0 6,740m 2:13.5

post workout SS, 20 spm

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02/14/20 32:30.0 7,029m 2:18.7

10:00 WU
10x :45 max, 1:30 recoveries, 1:40-1:43, 30spm

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02/12/20 51:00.0 12,455m 2:02.8

10:00 WU
2x18:00 hard SS, 2:00/ pace, 5:00 rest between, 24spm, drag 120
5:00 CD

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02/11/20 45:00.0 10,800m 2:05.0

steady state

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