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Log

Date Workout Score Ave Comments Action
03/16/23 5:15 1,231m 2:08.1

Planning on 30min @ 22spm, QUIT!!

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03/16/23 1000m 4:00.5 2:00.2

1K "Race Piece" at 25spm

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03/16/23 10:00 2,233m 2:14.3

Warm-up, longer than my usual

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03/14/23 13:04 2,759m 2:22.1

first 10min @ 16-18spm and 142W to maintain HR low 160s, then cool-down.

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03/14/23 5000m 20:59.7 2:05.9

Steady-state 20-22spm. (DF=130) Poorer than 09Feb, did 30min at 2:05.2 pace,

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03/14/23 5:00 1,062m 2:21.2

warmup

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03/12/23 2:22 528m 2:14.7

Planning on 20min @ 2:10, just felt TOO TIRED!

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03/12/23 1000m 3:56.5 1:58.2

1K Race Piece (DF 133) Much slower than 31Jan. Short strokes, mainly 1.3m.

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03/12/23 1015m 4:11.5 2:03.8

(DF=108) Goal was 2km at 26spm. Too tired to continue after 1k.

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03/12/23 717m 2:58.1 2:04.1

Starting goal was TN's, @ 26/28/30/32spm but could hardly maintain 26spm, QUIT!!

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03/12/23 5:00 1,104m 2:15.8

Warm-up

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03/11/23 7:42 1,517m 2:32.4

Cool-down

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03/11/23 30:00 7,143m 2:05.9

(DF=109) 6 x intervals of 4min @ 22-23spm + 1 min sprint @ 28spm. Slower than 04Feb (pre-cold). 20min HR 160+ (plus cool-down time), 6min…

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03/11/23 5:00 1,079m 2:19.0

Warm-up

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03/09/23 5:11 1,021m 2:32.3

Cooldown

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03/09/23 30:00 6,697m 2:14.3

16spm steady, good form.
0.25-26 stroke ratio.

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03/09/23 5:00 1,073m 2:19.7

Warmup

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03/08/23 3:31 688m 2:33.9

Cool down

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03/08/23 45:00 10,455m 2:09.1

DF=110. 40min steady 22spm @ sub-2:10
7025 in 30min
9370m in 40min -> 2:08.1 pace (much slower than 02/09 pre-cold, 2:05.2 for…

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03/08/23 5:00 1,058m 2:21.7

Warmup

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03/06/23 8:11 1,515m 2:42.2

Cool down

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03/06/23 35:00 8,050m 2:10.4

DF=108. 30min @ 20-22spm and sub 2:10 pace. Last 5min ramp down.
7007m in 30min. = 2:08.4 pace

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03/06/23 5:00 1,001m 2:29.8

Warmup

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03/04/23 30:03 6,708m 2:14.4

first 15min @ 2:10-ish (HR hit 160bpm in 10min), next 10min @ 2:15-ish (maintained HR > 160, last 5min down to 2:30ish to recover.

…		 View workout
03/04/23 5:00 1,052m 2:22.5

warmup

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