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Rick Bayko

Log

Date Workout Score Ave Comments Action
11/16/23 8:00 1,557m 2:34.1

Warmup

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11/16/23 10:00 1,929m 2:35.5

Cooldown

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11/16/23 3x2500m/2:45r 32:57.9 2:11.8

AM----UT1, 3 X 2500m (2:45r)----Goal: 2:12 pace, at least 10mps----Actual: 2:12 pace @ 10.99mps @ 20.66spm----Good

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11/16/23 10:00 2,112m 2:22.0

Warmup

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11/15/23 15:00 2,900m 2:35.1

Cooldown

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11/15/23 4x740m/3:00r 12:04.8 2:02.4

AM----4 X 740m (3'p) TR, strapless----Goal: 2:07 to 2:02 pace, at least 10mps----Actual: 2:02.4 pace, 10.5mps

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11/15/23 15:00 3,180m 2:21.5

Warmup

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11/15/23 12:00.0 2,176m 2:45.4

Paddle meters between hard intervals

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11/14/23 11000m 26:42.6 2:25.6

PM----Active recovery with eyes closed

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11/14/23 12:00 2,311m 2:35.7

Cooldown

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11/14/23 2x2350m/5:00r 20:01.8 2:07.8

AM----AT, Goal: 2:08 pace, strapless, at least 10mps----Actual: 10.30mps @ 22.76spm----Good

 View workout
11/14/23 12:00 2,517m 2:23.0

Warmup

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11/13/23 10:00 1,931m 2:35.3

Cooldown

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11/13/23 2x3500m/4:00r 31:00.8 2:12.9

PM----UT1, Goal: 2:13 pace strapless, at least 10 mps-----Actual: 11.11 mps @ 20.3spm----Good

 View workout
11/13/23 10:00 2,110m 2:22.1

Warmup

 View workout
11/13/23 11000m 27:46.9 2:31.5

AM----After gym workout at MBSC, Active recovery

 View workout
11/12/23 8:00 1,539m 2:35.9

Cooldown

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11/12/23 21097m 1:36:59.4 2:17.9

AM----Goal: 2:18 pace at 10+MPS feet out, nailed it----Actual: 11.54 MPS @ 18.8 SPM----UT1 pace/UT2 HR----Quick drink at 4.5km, 9km, 13k…

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11/12/23 8:00 1,644m 2:25.9

Warmup

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11/11/23 57:32.9 8,925m 3:13.4

AM----CRI Veterans Day row----Boat R4, Seat3

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11/10/23 12:00 2,314m 2:35.5

Cooldown

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11/10/23 2x2100m/4:30r 18:01.9 2:08.7

PM----AT, 2 X 2100m (4:30r)----Goal: 2:09 pace S10MPS, nailed it, Actual, 10.57 MPS @ 22.01 SPM.-----AM, gym workout at MBSC

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11/10/23 12:00 2,496m 2:24.2

Warmup

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11/09/23 8:00 1,543m 2:35.5

Cooldown

 View workout
11/09/23 5750m 27:30.0 2:23.4

PM----Active recovery, strapless and with eyes closed.

 View workout