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Rick Bayko

Log

Date Workout Score Ave Comments Action
02/03/23 5100m 24:35.6 2:24.6

Atlantic City----Active rest at RonCon

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02/02/23 20:00 4,064m 2:27.6

Cooldown

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02/02/23 4x1500m/4:00r 25:53.7 2:09.4

AM----CRI Vets----4 X 1500m (4'r) @ 22-24-26 every 500m, 24-26-28/24-26-28/26-28-30

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02/02/23 30:06 5,474m 2:44.9

Warmup

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02/02/23 4:30.0 760m 2:57.6

Paddles between work intervals

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02/01/23 15:00 3,043m 2:27.8

Cooldown

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02/01/23 4702m 19:33.2 2:04.7

PM----Virtual HOCR----Goal: Start at 24spm and try to increase the stroke rate and pace every 500m----Worked for a while, but eventually…

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02/01/23 15:00 3,201m 2:20.5

Warmup

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01/31/23 v25:00/2:00r...19 10,690m 2:14.7

AM----CRI Vets----25' @ 20-22-20-22-20 (2'r)/5 X 3' @ 24-24-26-27-28 (3'r)/12 X 20" @ race pace or better (10&qu…

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01/31/23 9:37 1,831m 2:37.8

Warmup

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01/31/23 7:09 1,330m 2:41.2

Warmup

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01/31/23 19:10.0 1,441m 6:39.0

Rest meters between hard intervals.

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01/30/23 6500m 30:25.5 2:20.4

PM----Active Rest----feeling more like my old self

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01/30/23 7000m 32:41.6 2:20.1

AM----Active rest----Not bad that day after a HM

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01/29/23 3000m 15:14.8 2:32.4

Cooldown

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01/29/23 21097m 1:35:51.0 2:16.2

AM----CRI Vets----Goal: 20spm, 2:19 to 2:16 pace----Nailed it.

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01/29/23 5:27 963m 2:49.7

Warmup

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01/28/23 6500m 30:25.9 2:20.4

PM----Active rest----Felt good

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01/28/23 7000m 32:42.5 2:20.1

AM----Active rest

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01/27/23 6500m 30:27.1 2:20.5

PM----Active rest----lower back better than this morning's workout.

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01/27/23 7000m 32:43.4 2:20.2

AM----Active rest

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01/26/23 5x12:00/3:00r 13,060m 2:17.8

AM----CRI Vets----5 X 12' (3'r) @ 18spm, 20/24, 22, 20/24, 20/18/16----Not bad with a sore lower back

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01/26/23 12:10 2,270m 2:40.8

Warmup

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01/26/23 1:30.0 233m 3:13.1

paddle intervals

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01/24/23 6x2000m/3:00r 52:39.0 2:11.6

AM----CRI Vets----6X 2K (3'r) at increasing stroke rates and pace----Not bad with a stiff & sore lower back

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