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Robert M.L. Snapper

Log

Date Workout Score Ave Comments Action
07/01/10 1:06:00.0 15,062m 2:11.4

3x20min@HMP/10KP/MP =
1:58,3/1:54,3/2:01,3 HR 150/163/156
Was
1:58,3/1:56,3/2:04,2 HR 142/163/156

 View workout
06/29/10 30:00.0 7,189m 2:05.1

As other training to heavy decided on 30Min@Default pace = 2:04,6 with MHR 144.
Reality: 2:05,2

Time to taper down

 View workout
06/29/10 33:37.2 7,662m 2:11.6

Supposed to do 4x(6min@KP/9min@MP)
Meaning: 1:52,4 & 2:01,3
Only 2 sessions:
1:52,4 / 1:59,4
1:52,8 / 2:02,6
Alte…

 View workout
06/28/10 1:06:00.0 14,971m 2:12.2

The easy week:
2x(30min@MP)+3min. rest
Target pace: 2:01,3 Pulse target 144 - 150
Reality: 1:58,9 & 2:01,6

 View workout
06/27/10 56:07.1 12,250m 2:17.4

5km@MP in 1:58,5 with MHR 138
Followed by 12x250m.and 250m. easy.
Target 1:41,0. All that or lower. Last 1:35,4,but ha

 View workout
06/26/10 57:37.4 14,065m 2:02.9

Not in the mood for racing so did my usual 1/3 Marathon in Default pace. Target approx. 2:04,6 @ 138 MHR. Went in 2:02,9

 View workout
06/25/10 1:39:00.0 22,692m 2:10.8

3 x 30min@MP/10KP/MP 3 min. rest.
Targets 2:01,3/150 1:54,2/163 2:01,3/156.
Done:
1:59,8/138 1:57,5/160 2:01,2/160

 View workout
06/23/10 57:16.2 14,065m 2:02.1

Recovery row, was hard yesterday
1/3 Mar. in Default pace 2:03,1 - 2:06,1 and MHR 138.
Made in in 2:02,2

 View workout
06/22/10 1:16:00.0 15,307m 2:28.9

Not an easy bit of work:
4x(9min@5KP/6min@MP) =
5KP = 1:50,9 and 1:53,9
MP = 1:59,8 and 2:02,8

 View workout
06/21/10 1:39:00.0 23,187m 2:08.0

2 x 45min@MP 4,5min rest in between.
Target Pace between 1:59,8 en 2:02,8
on Max.P.T. 144 & 150
Made 1:59,9 en 2:03,0

…		 View workout
06/20/10 56:50.6 14,065m 2:01.2

Recovery training.
1/3 Marathon = 14.065m. at Default pace (2:03,1) and MPR 70% = 138
Total Avg. 2:01,2

 View workout
06/19/10 22:48.0 6,000m 1:54.0

Split time 10km.

 View workout
06/19/10 30:00.0 7,870m 1:54.3

Split time 10km.

 View workout
06/19/10 38:05.8 10,000m 1:54.2

As planned 10km. test.
Went according to plan. Aiming best case for 1:54,5 and made 1:54,3. Heavy in the end.

 View workout
06/18/10 29:02.7 6,750m 2:09.0

Power training:
3x(6x125m.Hard/125m. Easy).Avg. 1:37,6.

 View workout
06/17/10 1:28:00.0 20,528m 2:08.6

Pretty heavy training. 4 x 20min@MP/10KP/HMP/MP
1:57,5 - 1:59,6 - 2:01,5 - 2:04,5

 View workout
06/15/10 1:16:00.0 15,336m 2:28.6

Pff, not easy and a real work-out.
4x(7min@5KP/8min@MP) 4 min. rest in between.
1:53,0 - 1:52,5 - 1:54,0 - 1:54,5

 View workout
06/14/10 1:28:00.0 19,705m 2:13.9

Usual training. 2 x 40min@MP with 4 min. rest. MHR. 144 & 150. Aver. 2:02,1.
Just within the limit.

 View workout
06/13/10 1:00:00.0 14,068m 2:07.9

At the end of the day with 30º just a 60min. row @ default pace = 2:08,0.

 View workout
06/12/10 7:27.2 2,000m 1:51.8

Split last 2km. of 5km. test !

 View workout
06/12/10 18:44.3 5,000m 1:52.4

5Km. Test Aiming at 19:00,0 = 1:54,0
Went OK and a bit faster, also had a negative split.
MHR 169.

 View workout
06/11/10 0:47.5 250m 1:35.0

Last split of 8x250m.

 View workout
06/11/10 16:16.8 4,000m 2:02.1

Easy rowing for 4.000m @ MP = 2:03,0
Max. HR Target = 138.

 View workout
06/11/10 30:11.4 7,000m 2:09.3

Power training.
8x250m. with 500m. easy in between.
Target 1:42,4 = 1KPace. Strong last one in 1:35,0 MHR 160

 View workout
06/09/10 1:06:00.0 15,269m 2:09.6

3x[20min@MP/10KP/HMP) Target HR. 138-156-150
1:57,2 - 1:55,9 - 2:02,1

 View workout