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Jason Lewis

Log

Date Workout Score Ave Comments Action
11/22/21 3x8:00/4:00r 6,042m 1:59.1

3x 8k w level changes (20,24,22,26 spm: mixing durations)

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11/19/21 2x6000m/2:00r 49:04.8 2:02.7

2x6k @22spm. Painful watching Wales struggle against Fiji.

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11/15/21 8x5:00/1:30r 9,905m 2:01.1

5min intervals rate pyramid (18,20,22,24,26,24,22,20)

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11/07/21 10x500m/1:00r 18:40.2 1:52.0

hellbat for 8x500m, cooldown paddle to the end

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11/03/21 10000m 41:15.4 2:03.7

10k with 2min switches btw 22/24 spm for the first half and 20/24 in the second half

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11/03/21 4:31 969m 2:19.9 View workout
10/28/21 5x2000m/2:00r 41:08.6 2:03.4

4x2k rate progressions, r2min, plus a 2k paddle cooldown

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10/25/21 4x15:00/2:00r 14,013m 2:08.4 View workout
10/23/21 10x2:00/1:00r 5,336m 1:52.4

pre hockey pool draft nught burner

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10/14/21 9x1000m/1:00r 35:30.1 1:58.3

1k/1min rest rate pyramid (20, 22, 24, 26, 28, 26, 24, 22, 20 spm) with a little paddle to cramp up nicely.

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10/06/21 4x1000m/2:00r 15:59.1 1:59.8

a couple quick little tokes at low rate

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09/29/21 5x2000m/2:00r 40:50.4 2:02.5

steam releasing, rate progressing intervals.

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09/12/21 8x5:00/1:30r 9,724m 2:03.4

5 min sets rate pyramid, maintaining power on decline

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08/30/21 2x12:00/3:00r 5,908m 2:01.8

huh, what happened to the 3rd or 4th pieces?

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08/22/21 5x2000m/2:00r 40:39.3 2:01.9

5x2k r2min (1k @20, 500m @22, 250m @24 & 26)

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08/15/21 5x10:00/2:00r 11,958m 2:05.4

warm afternoon segments at 22spm

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08/07/21 5:05 1,116m 2:16.9

cool down

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08/07/21 22x0:30/0:30r 3,213m 1:42.7

top end work... big warmup and cooldown, finally got time to watch Super Rugby final

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07/30/21 43:28 10,014m 2:10.2

hot garage!

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07/26/21 5x10:00/3:00r 11,820m 2:06.9

10 min on / 3 min off... rate increases, and a cooldown

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07/19/21 2x3000m/3:00r 23:36.2 1:58.0

top end... 3k (1.5k @22spm, 1.0k @24, 0.5k @26) twice

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07/19/21 11:04 2,508m 2:12.4

warmup: power pyramid @19spm

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07/12/21 45:05 10,377m 2:10.3

steady state, hr targeting @20spm

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07/06/21 2x21:00/4:00r 10,000m 2:06.0

Shake ’n Bake: 6min@20spm, 5min@22, 4min@24, 3min@26, 2min@28, 1min30.

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06/22/21 10x500m/1:00r 19:13.0 1:55.3

Blended fuel

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