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Aug 25 AMBTIF Arshay Cooper Camp: Five Years of Partnership
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Kelly Harris

Log

Date Workout Score Ave Comments Action
10/28/04 40:00.0 9,291m 2:09.1

2x20' @22spm 2:07.6/2:10.8

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09/15/04 1:00:00.0 12,973m 2:18.7

60' SS @20-22spm 2:10.3 ave/500m

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09/14/04 10:00.0 2,393m 2:05.3

SS@21-22spm 2:07.7/147 cal

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07/31/04 25:35.9 6,000m 2:07.9

@22spm, 2:08.0, 373 cal

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07/31/04 21:29.6 5,000m 2:08.9

@22spm, 2:09.0, 308 cal

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07/30/04 53:31.7 6,640m 4:01.8

Decided to go out after erging, tide coming in. SS+drills

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07/30/04 9:00.0 2,234m 2:00.8

4'@22, 4'@24, 1'@26, 2:00.9, 147 cal

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07/30/04 10:00.0 2,467m 2:01.6

5'@22, 5'@24, 2:01.6, 161 cal

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07/29/04 39:00.0 4,610m 4:13.7

SS Row + Drills in 1x

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07/27/04 45:00.0 6,380m 3:31.5

SS Row @18-20spm

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07/23/04 45:00.0 10,357m 2:10.3

SS@20-24spm, 2:10.3, 632 cal

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07/20/04 1:06:12.2 15,000m 2:12.4

SS@20-22SPM, 2:12.4, 903 cal

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07/16/04 20:00.0 4,065m 2:27.6

Low SS@20-22spm, 224 cal, day before Exeter 10K Road Race

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07/15/04 30:00.0 7,177m 2:05.4

Hard SS@23-26spm w/ Matt Rogers, 2:05.4, 455 cal

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07/14/04 1:05:00.0 14,792m 2:11.8

2:11.8, 894 cal

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07/13/04 45:00.0 10,333m 2:10.6

2:10.6, 630 cal

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07/12/04 1:46:45.0 15,140m 3:31.5

Long Row to Newfields + Back, Past 108 Bridge

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07/09/04 45:00.0 10,446m 2:09.2

Hard SS@22-24spm, 2:09.2, 645 cal

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07/08/04 15:00.0 3,087m 2:25.7

SS+45" hard/15" easy, 172 cal

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07/08/04 45:00.0 6,380m 3:31.5

SS Row

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07/07/04 45:00.0 10,081m 2:13.9

2:13.9, 601 cal

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07/05/04 40:00.0 9,120m 2:11.5

2:11.6, 552 cal

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07/02/04 35:00.0 8,128m 2:09.1

Body Weight 139.5, SS@22spm, 2:09.2, 500 cal

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05/22/04 1:00:00.0 7,890m 3:48.1

60' broken up, some SS+hard 10's & starts

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05/20/04 1:05:00.0 11,860m 2:44.4

On the water in 1x, approx 65' total SS@18-20spm

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