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Paul Symons

Log

Date Workout Score Ave Comments Action
04/02/20 1:08:00.0 14,500m 2:20.6

long slow distane 14k + 500mtr warm up

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03/31/20 3:26 501m 3:25.7 View workout
03/31/20 1:10:00.0 14,500m 2:24.8

slow distance at heart rate 120

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03/28/20 3x7033m/2:00r 1:33:56.6 2:13.5 View workout
03/28/20 3:19 502m 3:18.2 View workout
03/28/20 1:33:56.0 21,097m 2:13.5

half marathon in 3 splits of 7033 with 2 minutes rest

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03/26/20 2x30:00/2:00r 13,734m 2:11.0 View workout
03/26/20 1:11 180m 3:17.5 View workout
03/26/20 1:00:00.0 13,734m 2:11.0

2 x 30 mins with 2 mins rest

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03/24/20 44:10.0 10,000m 2:12.5

steady prework 10 to get some distance logged.for the challenge

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03/21/20 1:38:55.0 21,250m 2:19.6

slow half amarthon as RRC club is closed due to covid 19

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03/19/20 50:00.0 6,059m 4:07.5

single scull gut loops

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03/17/20 1:00:00.0 14,076m 2:07.8

long slow distance 1 hour on the erg. PB

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03/15/20 1:00:00.0 10,000m 3:00.0

sunday outing on the water

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03/14/20 1:00:00.0 6,500m 4:36.9

first time on water for a while rowing stroke side in a 4+

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03/08/20 1:00:00.0 13,000m 2:18.4

1 hour at club, long slow distance

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03/07/20 15:30.0 4,000m 1:56.2

4 x 1000 4'R, intervals

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03/03/20 32:00.0 8,002m 1:59.9

4 x 8 minutes at 24 rising to 26 SPM

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03/01/20 47:00.0 10,000m 2:21.0

long slowdistance with seat pain.

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02/29/20 30:00.0 7,541m 1:59.3

5 *1500 r24 at 5K pb split

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02/27/20 1:00:00.0 13,342m 2:14.9

long slow distance. av split poor due to seat discomfort.

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02/25/20 31:43.0 8,000m 1:58.9

4 x 2K 4' R after weight training.

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02/22/20 20:00.0 5,400m 1:51.1

2 minuteson 2 minutes off intervals at 22 rising to 30 10 resps at decreasing splits 1:59 down to 1:50. best speed on final 1:47.1

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02/16/20 50:00.0 5,750m 4:20.8

intervals 2 minutes on 1 minute rest x10 +1K warm up

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02/15/20 44:15.0 10,000m 2:12.7

club workout with rates vaarying 18 to 28

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