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Albin Moser

Log

Date Workout Score Ave Comments Action
03/15/11 47:07.2 10,000m 2:21.3

Non-stop. 2K 2:23.2@21; 4K 2:22.5@22; 6K 2:21.2@22; 8K 2:20.7@22; 10K 2:19.1@23

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03/14/11 21:25.1 3,997m 2:40.7

SS

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03/12/11 24:21.3 5,001m 2:26.1

ss @22

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03/08/11 30:49.1 6,010m 2:33.8

SS and no challenging sprints

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02/20/11 38:00.9 9,012m 2:06.5

4K Steady State then 3 X 500 on off/paddle to end

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02/19/11 12:00.9 2,200m 2:43.8

Steady state. Not much.

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02/18/11 30:01.4 6,025m 2:29.4

SS

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02/17/11 28:40.7 6,013m 2:23.0

2:23.0 Pace @ 17 spm

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02/16/11 30:06.4 6,025m 2:29.9

Steady State 2:29.9 pace

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02/13/11 53:53.6 10,000m 2:41.6

2K @ 8:57 24SPM; 1K off; 5 X 500on/500off; 3 X 250 on/off; paddle down.

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02/09/11 49:55.0 10,000m 2:29.7

Did workout with BVA Crew 10/7/5/3/3 22-30spm paddled in between

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02/09/11 48:30.7 10,000m 2:25.5

Lots of SS at 22-26 2:15-2:10 pace mixed with some paddling BVA Workout

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02/07/11 27:52.8 5,057m 2:45.3

20spm/nothing hard

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02/06/11 44:35.6 7,000m 3:11.1

2.5K SS at 22-24; the mishmosh of stuff including 3 X 10 strokes on damper setting 10

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02/05/11 48:47.6 10,000m 2:26.3

6K SS 20-22spm 2:20-2:15pace; 3 X 500m at 26-30 2:00pace; warmdown

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02/04/11 48:00.1 10,000m 2:24.0

120 DF 5K SS @22/2:20; paddle; 2 X 5' 26-34 with Danielle 2:10-1:55 pace

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02/03/11 10:00.1 1,500m 3:20.0

Starts and stops with an NBC class

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02/03/11 25:00.1 5,000m 2:30.0

SS pretty much

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02/01/11 20:03.1 4,006m 2:30.1

SS at 2:20 or so.

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01/30/11 54:45.3 10,000m 2:44.2

6K SS @20-22 2:20 pace; 4 X 500m @28-30 1:55 pace with 250m off then warm down

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01/26/11 52:00.1 8,500m 3:03.5

6500 steady state at 2:18/20-22 and then a few 500m pieces

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01/21/11 52:00.9 11,000m 2:21.8

Warmup plus 2 X 20 from 22-28 with BVA Rowers

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01/17/11 37:34.3 7,000m 2:41.0

4K SS @17-19/2:20; 5 X 250m @30-34/1:50 w/250off & Warmdown

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01/10/11 32:08.8 7,000m 2:17.7

All steady state at 20-22/2:20 pace; did 6K regularly for the past two weeks at steady state combined with 250m sprints

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11/29/10 30:02.9 6,000m 2:30.2

2700m at 20spm/2:20 or so pace; then 2X500m at 24-26/2:10 pace with 250m off; finished up with 2X250m/1:50 pace

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