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William Konarzewski

Log

Date Workout Score Ave Comments Action
08/19/09 16:00.0 4,000m 2:00.0

wed 88.0 8x500 1R av 1:42.7 @ 27.9 spm DF 120 hard work

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08/19/09 7:28.4 2,000m 1:52.1

wed warm up

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08/18/09 37:35.8 10,000m 1:52.7

tues 89.3 @ 27.2 spm DF 120

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08/18/09 7:45.0 2,000m 1:56.2

tues warm up

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08/10/09 38:39.0 10,000m 1:55.9

mon 88.5 @ 19.8 spm DF 120 (PB at that rate) just back from canoe regatta

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08/10/09 15:35.0 4,000m 1:56.8

mon warm up 25 spm DF 120

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08/06/09 38:37.0 10,000m 1:55.8

thus 87.6 @ 23.2 spm DF 120

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08/06/09 38:56.0 10,000m 1:56.8

thus @ 24.8 spm DF 120

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08/05/09 38:38.3 10,000m 1:55.9

wed 87.5 @ 20.8 spm DF 120

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08/05/09 38:53.0 10,000m 1:56.6

wed @ 24.4 spm DF 120

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08/04/09 39:54.0 10,000m 1:59.7

tues @ 21.4 DF 120 after 6x500 canoe inc a 2:17

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08/03/09 38:57.4 10,000m 1:56.8

mon 88.1 @ 20.4 spm DF 120 after 6x500 canoe

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07/31/09 38:59.0 10,000m 1:56.9

fri 86.9 after 4x500 canoe @23.8 spm DF 120

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07/30/09 38:29.0 10,000m 1:55.4

thus 87.5 @ 23.4 spm df 120

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07/30/09 39:17.0 10,000m 1:57.8

thus @ 24 spm df 120

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07/29/09 39:55.0 10,000m 1:59.7

wed 86.7 @ 20.2 spm DF 120

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07/29/09 39:44.0 10,000m 1:59.2

wed @ 25 spm DF 120

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07/28/09 39:56.0 10,000m 1:59.8

tues 87.5 @ 20.2 spm DF 120

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07/28/09 39:55.0 10,000m 1:59.7

tues @ 24.4 spm df 120

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07/27/09 39:47.0 10,000m 1:59.3

mon 87.8 @ 23 spm DF 120 at gym, stiff legs

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07/27/09 39:57.0 10,000m 1:59.8

mon @ 25 spm
DF 120

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07/24/09 40:53.0 10,000m 2:02.6

fri 86.7 @ 22 spm DF 120 lifeless cold sweat (after 3x500 in canoe)

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07/23/09 20:00.0 4,200m 2:22.8

thus recovery metres

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07/23/09 16:00.0 4,000m 2:00.0

thus 86.7 4x1k 6R @ 28 spm DF 120 (1:42.7, 1:42.1, 1:41.1, 1:41.4) av 1:41.85 felt better than yesterday but not A1

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07/23/09 42:45.0 10,000m 2:08.2

thus @ 15 spm DF 120

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