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Log

Date Workout Score Ave Comments Action
01/04/08 21:24.2 5,000m 2:08.4

Level 8 Post Abs

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01/04/08 21:10.6 5,000m 2:07.0

Level 6 Pre Abs

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01/03/08 42:23.0 10,015m 2:06.9

Level 6 Intervals 1-2-3-4-3-2-1 with 5 min wu and 1500 meter warm down

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01/02/08 12:40.6 3,000m 2:06.7

Level 6 Post Weights

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01/02/08 29:58.9 7,082m 2:07.0

Level 6 Pre Weights

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12/31/07 25:24.8 6,008m 2:06.8

Level 6 to go over 200,000 meters for Dec 2007

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12/30/07 21:15.5 5,000m 2:07.5

Level 5 Post Abs

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12/30/07 20:55.2 5,000m 2:05.5

Level 10 Pre-Abs

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12/29/07 12:59.3 3,012m 2:09.3

Level 5 Row Only

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12/29/07 30:05.9 7,058m 2:07.9

Level 5 Row Only

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12/28/07 1:00:00.0 14,032m 2:08.2

Level 5 Non Stop

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12/26/07 42:38.9 10,017m 2:07.7

Level 5 Non Stop

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12/24/07 42:35.9 10,016m 2:07.5

Level 5 Non Stop

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12/23/07 22:05.8 5,000m 2:12.5

Level 6 Post Abs

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12/23/07 20:59.7 5,000m 2:05.9

Level 8 Pre Abs

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12/22/07 1:00:46.8 14,016m 2:10.0

Level 6

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12/20/07 17:37.8 4,011m 2:11.8

Level 6 Warm down

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12/20/07 30:00.0 7,208m 2:04.8

3X10 mintues with 4 minute rest between at level 6

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12/20/07 5:04.0 1,182m 2:08.5

Level 6 Warm Up

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12/19/07 42:21.6 10,010m 2:06.9

Level 6 20 second hard, 40 second easy- Did a 5 minute wu then first session, then rowed to 5000 meters and re

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12/16/07 1:00:33.6 14,013m 2:09.6

Level 6 Long Steady Row Did 30 min then rest 3 min then 30 min

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12/15/07 42:37.4 10,005m 2:07.8

Level 6
3-2-1 Alternating Intensity Winter Workout - 7 times - Rested after 3rd and 5th reps for 1 minutes, Also

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12/13/07 12:29.7 3,000m 2:04.9

Level 6 Pre Weigths Warm Up

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12/12/07 38:22.3 9,013m 2:07.7

Level 6 - 6-5-4-3-2-1 Minute Intervals with increasing intensity and 2 minute easy in between plus 5 minute warm up

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12/10/07 30:00.0 7,018m 2:08.2

30 minute easy row in week #1 winter program

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