Mitchell Smith

Log

Date Workout Score Ave Comments Action
01/23/17 4:32.0 1,000m 2:16.0

CD

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01/23/17 51m

2x25:00/3:00r REST METERS ROWED

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01/23/17 50:00.0 10,630m 2:21.1

2x25:00/3:00r /500m split: 2:21

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01/23/17 5:00.0 1,085m 2:18.2

WU

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01/21/17 4:00.0 719m 2:46.8

CD

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01/21/17 143m

v1000m/2:00r, 750m/1:00r, 500m/0:30r, 250m SPRINT REST METERS ROWED

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01/21/17 9:44.5 2,500m 1:56.9

v1000m/2:00r, 750m/1:00r, 500m/0:30r, 250m SPRINT
avg /500m split: 1:56.9 SR 30

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01/21/17 73m

v19:00/2:00r pyramid SR 18-26 then 11:00/2:00r pyramid SR 20-24 REST METERS ROWED

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01/21/17 30:00.0 6,759m 2:13.1

v19:00/2:00r pyramid SR 18-26 then 11:00/2:00r pyramid SR 20-24

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01/20/17 4:13.0 1,000m 2:06.5

after cardio--500m sprint then 500m CD

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01/18/17 5:00.0 1,010m 2:28.5

CD

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01/18/17 1674m

8x3:00/0:00r--250m sprint + 20 airsquats
rest whatever time is leftover when complete
(2 intervals are excluded from this time du…

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01/18/17 20:00.0 4,577m 2:11.0

WU Power Curve

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01/18/17 5:00.0 1,040m 2:24.2

WU

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01/17/17 1027m

CD

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01/17/17 404m

3x10:00 pyramid/1:30r REST METERS ROWED

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01/17/17 30:00.0 6,866m 2:11.0

3x10:00 pyramid/1:30r

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01/17/17 5:00.0 1,000m 2:30.0

WU

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01/11/17 3:00.0 595m 2:31.2

CD

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01/11/17 1221m

4X10:00/4:00R REST METERS ROWED

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01/11/17 40:00.0 9,199m 2:10.4

4X10:00/4:00R
SR 22-24-26-28 @ 4'. 3', 2', 1'
TARGET: 2:15.0 / ACHIEVED: 2:10.4

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01/11/17 5:00.0 1,114m 2:14.6

WU

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01/10/17 5:00.0 978m 2:33.3

CD

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01/10/17 7:40.8 2,000m 1:55.2

2K Test at Race Speed SR 30
Splits /500m:
1) 1:50:.4 SR 32
2) 1:57.0 SR 29
3) 1:57.6 SR 29
4) 1:55.7 SR 31

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01/10/17 399m

WU3x5:00/1:00r SR 24-26-24 REST METERS ROWED

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