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Log

Date Workout Score Ave Comments Action
01/31/20 2000m 7:38.9 1:54.7

AM----CRI Vets----113df----33-37spm----128-165hr

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01/31/20 41:47.5 8,824m 2:22.0

Warmup & Cooldown

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01/30/20 47:02.9 10,181m 2:18.6

AM----113df----Warmup----13 X 150m (1'p), 36-42spm, 1:48.6 -1:39.3 pace, 125-142hr----Cooldown

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01/29/20 31:12.9 7,000m 2:13.7

PM----112df----16-21spm----101-122hr (UT2)

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01/29/20 1:02:28.6 14,216m 2:11.8

AM----CRI Vets----112df----Warmup----4 X 12' (4'r) @ 22, 24, 26, 28spm----128, 125, 131, 137hr (UT1)----Cooldown

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01/28/20 48:41.0 10,344m 2:21.1

AM----Warmup & 18 X 100m (1'p) working on relaxing at high stroke rates & Cooldown

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01/27/20 31:15.3 7,000m 2:13.9

PM----110df----17-21spm----99-119hr (UT2)

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01/27/20 52:40.6 11,265m 2:20.2

AM----CRI Vets----110df----Warmup & 3 X (5 X 1'on/1'off) & Cooldown

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01/26/20 1:02:37.2 13,837m 2:15.7

Noon----CRI Vets---110df----Warmup & 3 X 15' (3'r) of stroke rate changes----121-135hr (UT1) & Cooldown

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01/25/20 2000m 7:41.1 1:55.2

AM----113df----Northeast Erg Sprints----1st of 1 in 70+ division

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01/25/20 51:52.0 11,154m 2:19.5

AM----Warmups & Cooldown

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01/24/20 1:00:33.6 13,400m 2:15.5

AM----Warmup & 10K----114df----17-21spm----95-120hr (UT2) & Cooldown

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01/23/20 1000m 3:43.6 1:51.8

AM----113df----Racing Start----33-39spm----135-145hr----Time Trial

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01/23/20 40:07.7 8,654m 2:19.1

AM----113df----18-33spm----96-116hr EF Warmup & 113df----16spm----120-108hr Cooldown

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01/22/20 31:22.9 7,000m 2:14.4

PM----114df----16-22spm----98-121hr (UT2)

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01/22/20 59:34.4 13,095m 2:16.4

CRI Vets----116df----Warmups----2 X 20' of 1:40on/:20off from 26spm to 30spm (7'r)----Cooldown

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01/21/20 24:27.0 5,300m 2:18.3

Warmup & Bailed out of UT2 workout-----weary

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01/20/20 6000m 24:51.0 2:04.2

117df----25-27spm----123-149hr (TR!) w/spikes as high as 161

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01/20/20 24:07.8 5,200m 2:19.2

Warmup & Cooldown

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01/19/20 40:00.0 7,500m 2:40.0

CRI Vets----Various drills to work on technique---- then 2'on/1'paddle @ 26spm, 24, 22, 20, 18, 16, 14

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01/18/20 56:19.5 12,400m 2:16.2

115df----Warmup----9K @ 16-22spm----98-122hr (UT2)----Cooldown

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01/17/20 31:33.3 7,000m 2:15.2

115df----16-22spm----UT2

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01/17/20 30:00 7,088m 2:06.9

CRI Vets 30' Test----116df-----10' @ 22spm (2:11.4), 10' @ 24spm 2:07.0) , 5' @ 26spm (2:06.0) , 5' @ 28spm (2…

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01/17/20 26:10.2 5,559m 2:21.2

Warmups & Cooldown

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01/16/20 52:12.6 11,400m 2:17.3

Warmup & 8K UT2 & Cooldown

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