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Log

Date Workout Score Ave Comments Action
11/12/20 4x2000m/3:00r 30:46.7 1:55.4

4x2k (500m @20,24,20,24) r3min

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11/03/20 1x21:00/4:00r 5,459m 1:55.4

21min of steps (6min @20spm, 5min @22, 4min @24, 3min @26, 2min @28, 1min @30)... Biden better win.

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11/01/20 5x1500m/1:00r 27:55.9 1:51.7

This better make me fitter: 5x1.5k @24spm, r1min

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10/26/20 2x5000m/5:00r 43:15.7 2:09.7

2x 5k @18spm (just sweeping out some cobwebs)

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10/13/20 10x500m/1:00r 18:14.0 1:49.4

8x 500m sprints @ 26spm w r30sec... cooldown 2x 500m paddle w r30sec.

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10/05/20 5x1500m/1:00r 30:20.3 2:01.3

4x 1500m @24spm r1min & tying it off with a 1500m paddle

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09/29/20 3x10:00/4:00r 7,802m 1:55.3

3x 10min (4m 22, 3m 24, 2m 26, 1m 28) r4

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09/25/20 2x5000m/3:00r 38:59.5 1:56.9

2x 5k (1k @22,24,26,24,22 spm) r3

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09/22/20 4x12:00/3:00r 12,116m 1:58.8

4x 12min @22spm & 3min paddle

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09/18/20 8x500m/2:00r 13:27.5 1:40.9

8x 500m @26spm, r2min paddle

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09/16/20 3x2500m/5:00r 28:49.8 1:55.3

3x2.5k pyramids (500m @22,24,26,24,22) r5.

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09/13/20 10000m 41:06.8 2:03.3

1st half of Fulham v. Arsenal... about as exciting as watch the erg monitor.

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09/12/20 4x2000m/3:00r 31:58.0 1:59.8

4x2k r3 castles (alterating 500m @20&24 spm). Digging these new sliders.

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09/09/20 6x1000m/1:00r 23:42.6 1:58.5

learning new sliders. 6x 1k @22spm.

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08/06/20 2x5000m/3:00r 40:35.1 2:01.7 View workout
08/02/20 9x500m/1:00r 16:01.8 1:46.8 View workout
06/15/20 2x6000m/4:00r 47:04.1 1:57.6

2x 6k. @22 & @20 spm

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06/09/20 6x3:00/3:00r 5,115m 1:45.5

6x 3min @26, r3

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06/09/20 12:04 2,816m 2:08.5

W/U

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06/06/20 48:11 12,018m 2:00.3

2x6k r4min. hr targets: 150bpm &140bpm

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06/04/20 4x12:00/4:00r 12,301m 1:57.0

4x12min (20/24/22/26spm for 5/1/5/1min in first interval. increasing higher rate and lowering lower rate by 1 min in each subsequent int…

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06/01/20 4x2000m/2:00r 30:24.9 1:54.0

11min pres.pyramid w/u. 4x 2k (increasing rates: 1k @22, 500m @24, 250 @26, 250m @28). 15min core.

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05/25/20 30:01 7,600m 1:58.5

10min w/u. 5k decending rates 1k @26, 24, 22, 20, 18). 10 core.

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05/22/20 2x20:00/2:00r 10,066m 1:59.2

progressions 5min @18, 20, 22, 24

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05/17/20 2x30:00/3:00r 14,775m 2:01.8 View workout