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Sean Richards

Log

Date Workout Score Ave Comments Action
03/18/22 5x3:00/2:00r 3,927m 1:54.5

5x3:00/2:00r

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03/17/22 5000m 21:18.9 2:07.8

Day 14 - Mud Season Madness Challenge

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03/15/22 5000m 21:39.2 2:09.9

Day 13 - Mud Season Madness Challenge

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03/14/22 20:00 4,845m 2:03.8

20 minutes with bursts

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03/14/22 2:00 440m 2:16.3

Warm up

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03/13/22 1000m 4:40.0 2:20.0

Cool down

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03/13/22 1000m 3:36.7 1:48.3

1000M Time Trial

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03/13/22 3000m 13:29.9 2:14.9

Warm up & bursts

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03/12/22 5000m 21:30.8 2:09.0

5000m with rate changes every 1000m: 22-26-22-26-22

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03/11/22 1:00:00 13,880m 2:09.6

RowAlong Ep9 - 60 Minutes at Varying Rate and Pace

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03/10/22 2:00 437m 2:17.2

Cool down

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03/10/22 3x750m/3:00r 8:36.7 1:54.8

3 x 750m / 3 min easy

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03/10/22 4:00 882m 2:16.0

Warm up

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03/08/22 5000m 21:46.1 2:10.6

5000m - International Women’s Day Challenge

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03/06/22 5000m 20:42.4 2:04.2

WOTD - 5000m with rate changes every 1000m: 26-24-22-24-26

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03/06/22 1:43 374m 2:18.6

Warm up

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03/05/22 2:01 425m 2:23.2 View workout
03/05/22 v5:00/2:00r...5 3,670m 2:02.6 View workout
03/04/22 v10:00/2:00r...3 5,875m 2:07.6

RowAlong Ep8: Speed Bump - 10 min / 5min / 10min at 20/28/20spm

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03/04/22 4:00 800m 2:30.0

Warm up & drills

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03/03/22 2:14 425m 2:37.7

Cool down

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03/03/22 9x1:40/0:20r 3,801m 1:58.3

ATFS W11 - 9x1:40 Minute Intervals with 20 Second Rest

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03/03/22 5x3:00/0:20r 3,550m 2:06.7

ATFS W11: Warm up - 5x3 Minute with 20 Second Rest

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03/02/22 5000m 20:48.8 2:04.8

WOTD - 5000m with rate changes every 1000m: 28-24-20-24-28

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03/01/22 5x3:00/2:00r 3,798m 1:58.4

WOTD - 5 x 3 min / 2 min easy

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