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Mike Smith

Log

Date Workout Score Ave Comments Action
08/24/22 10:02 3,869m 2:35.7

Cool down

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08/24/22 10000m 19:58.9 1:59.8

Power ride, df 202,keep rpm under 60, try to finish in 20 min, hr good.

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08/24/22 5x2000m/r 51:28.5 2:34.4

Easy row, 5x2000,df 100, sr 18, each a bit faster.

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08/23/22 30x1000m/r 1:11:36.7 2:23.2

Easy day,after working in my garden all day yesterday. Df 70,once warmed up, rpm 70 and 75, keep hr under 110.

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08/22/22 12x1000m/r 29:35.3 2:27.9

Easy ride,hr monitor picked up my training buddy’s on the rower.

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08/22/22 20x500m/r 51:38.5 2:34.9

Intervals,df 100, sr 22-24-26-28 ,ladder.

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08/20/22 14x1000m/r 1:10:39.5 2:31.4 View workout
08/19/22 4000m 7:47.3 1:56.8

4000 mt ladder, 2-05. 2-00, 1-55, 1-50, just showing my training buddy how to do one, after he’d done his first tt since his knee o…

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08/19/22 15:03 2,809m 2:40.8

Bits and pieces.

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08/19/22 8:01 2,773m 2:53.5 View workout
08/19/22 16x1:00/r 3,449m 2:19.1

16 x 1 min, df 100, 1 min easy, 1 min harder, rpm under 30, phone app not working.

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08/19/22 10x1:00/r 1,853m 2:41.8

Wake up warmup.arms only,core and arm’s only.

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08/18/22 1:00:02 24,513m 2:26.9

Easy ride

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08/17/22 24x500m/r 28:53.8 2:24.4

Easy ride, df 70, rpm up and down,finish with hr under 100.

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08/17/22 5:02 949m 2:39.2 View workout
08/17/22 4x1000m/r 18:17.9 2:17.2

Repeat 1st workout, df 105.

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08/17/22 5:03 906m 2:47.6 View workout
08/17/22 4x1000m/r 18:18.7 2:17.3

Intervals,4x1000 mts,df 110,sr 22-24-26-28.,pace start 2-25 increase 5 sec,each step up.

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08/17/22 15:04 2,916m 2:35.1

Wake up warmup

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08/16/22 31x500m/r 37:26.6 2:24.9

Easy intervals, df 70 rpm mostly 70 and 75,finish with hr under 100.

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08/16/22 15:00 2,759m 2:43.1

Easy

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08/16/22 4000m 18:31.7 2:18.9

Solid 4000 mts,df 85 rpm 35, pace to finish under 2-20, try to keep hr under max.

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08/16/22 10x500m/r 24:09.9 2:24.9

Medium intervals, df 85,sr 30 and 35,keep hr under max,

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08/15/22 10x1000m/r 26:06.5 2:36.6

Cool down

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08/15/22 5:02 938m 2:41.0 View workout