Rich Jones

Log

Date Workout Score Ave Comments Action
07/24/20 10000m 42:46.4 2:08.3

10K steady state

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07/23/20 8x200m/1:30r 5:35.0 1:44.6

8x200m/1:30r

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07/23/20 v100m/2:00r...12 1,200m 1:36.5

12x100m/2:00r

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07/22/20 10000m 43:20.1 2:10.0

10K steady

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07/22/20 500m 1:36.6 1:36.6

500m test PR

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07/22/20 v1000m/3:00r...4 2,500m 1:53.4

1000/3:00r/750/2:00r/500/1:00r/250 intervals starting at 2K pace, neg split

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07/22/20 1111m 4:39.8 2:05.9

Warmup

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07/21/20 2112m 8:01.9 1:54.0

2112m July C2CTC

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07/21/20 3:21 768m 2:10.8

Warmup

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07/21/20 10000m 43:04.6 2:09.2

10K steady state

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07/21/20 5x750m/2:00r 13:47.4 1:50.3

5x750m/2:00r negative split/increase SPI
Concept2 WOD

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07/21/20 5:00 1,114m 2:14.6

warmup

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07/20/20 500m 1:44.3 1:44.3

500m Test 1st time

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07/20/20 1:00 327m 1:31.7

1 min test PR

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07/20/20 5:00 1,184m 2:06.6

Warmup

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07/20/20 21:42 5,009m 2:09.9

5K steady

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07/20/20 v250m/r...20 5,000m 1:59.8

SkiSquad 10x250+250

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07/19/20 v500m/0:13r...2 1,000m 1:45.8

Ergathalon super sprint Row/ski 500m/500m

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07/19/20 100m 0:16.5 1:22.5

100M test PR

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07/19/20 1:31 378m 2:00.7

Warmup

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07/17/20 15000m 1:05:10.0 2:10.3

15K SS

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07/16/20 2000m 7:02.4 1:45.6

2K test lifetime PR

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07/16/20 5:00 1,202m 2:04.7

Warmup

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07/16/20 6x500m/2:00r 11:18.4 1:53.0

6x500m/2:00r negative splits

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07/16/20 10x1:00/1:00r 2,914m 1:42.9

Stroke rate ladder
10x1:00/1:00r R28-R38

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