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Log

Date Workout Score Ave Comments Action
12/06/22 12:26 2,881m 2:09.5

TUESDAY *** ROW SC/rhr110. Stroke control warm up 18-19 2:12-2:08

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12/03/22 922m 3:48.4 2:03.8

MONDAY *** SPIN 214W
SUNDAY *** REST .5. WALK 60 min; DYG

Cool down descend LIGHT FEET 26,1:58….20 2:10 CAP 140

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12/03/22 5:00 1,207m 2:04.2

20,2:04.3 - 143HR

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12/03/22 10:00 2,388m 2:05.6

20,2:06 -132

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12/03/22 0:00.2 1m 1:40.0

SATURDAY *** ROW & (BOX LIFT) STAIRS / warm up 10:00 20,2:0
box 5STAIRS/1:00/45 —3x:1-A benchP & 145Lats — 2x:S…

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12/01/22 3:11 685m 2:19.7

FRIDAY *** SPIN 222/42:00 HRhumps 136,144,148,150,152x4 (-8)

Cool down 14, 2:20 cap 125

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12/01/22 406m 1:51.0 2:16.6 View workout
12/01/22 3:00 755m 1:59.2

22,2:00 BOX 2

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12/01/22 4:00 976m 2:02.9

21,2:03 BOX 5 1:00/:30

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12/01/22 6:00 1,456m 2:03.6

20,2:04 front chain

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12/01/22 6:00 1,421m 2:06.6

19,2:07 front chain

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12/01/22 5:35 1,320m 2:07.1

THURSDAY *** ROW LIFT BOX : warm up then front chain (benchP superset plank superset FLYUPS 30#)

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11/27/22 387m 1:37.9 2:06.4

WEDNESDAY *** REST 5 walk 30//DYG
TUESDAY***Spin 217W
MONDAY *** walk 30// LIFT 27 JERS SETS INCLUDING 2 add 170x20,x10// cable…

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11/27/22 2:00 520m 1:55.3 View workout
11/27/22 4:00 982m 2:02.1 View workout
11/27/22 6:00 1,430m 2:05.8 View workout
11/27/22 8:00 1,869m 2:08.4 View workout
11/27/22 10:00 2,329m 2:08.8

SUNDAY*** ROW & BOX 14x1:00/:30—-10 min,5bx // 8min 4 BOX. Etc.

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11/24/22 836m 3:25.9 2:03.1

SATURDAY *** WALK 1 hour DYG
FRIDAY ***
A. SPIN 217-18W: HRhumps 5 min BUILDS (base: 82,172//Stand +10
B. LIFT 21 sets

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11/24/22 4:00 982m 2:02.1 View workout
11/24/22 7:00 1,681m 2:04.9 View workout
11/24/22 10:40 2,517m 2:07.1 View workout
11/24/22 0:00.2 1m 1:40.0

THANKSGIVING **** REST 4.5 WALK 64

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11/21/22 289m 1:17.2 2:13.5

WEDNESDAY *** SPIN HARD 212w// DYG

TUESDAY REST 4 walk 30/DYG 30

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11/21/22 2:00 504m 1:59.0

21,2:00

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