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Log

Date Workout Score Ave Comments Action
10/08/22 4:00 1,009m 1:58.9

22,2:01

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10/08/22 5:00 1,238m 2:01.1

21,2:02

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10/08/22 6:18 1,519m 2:04.6

SATURDAY *** ROW TEMPO LIV rHR 99-95: 6 min, 5,4,3,2,1:30 stroke r INCREASE+ 20, 22,22,23,24,26

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10/06/22 13:15.0 3,117m 2:07.5

FRIDAY *** REST 1.5 WALK 40; DYG 20-25

THURSDAY ***ROW & LIFT at Y 20 sets (3x 1-a rows, 2 Lats , 7chest, 2Ad., 1abd, 2 abs, 2…

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10/02/22 626m 2:39.1 2:07.0

WED BIKE 54 2,100V (Bayfield)
Tuesday REST 1
MONDAY *** BIKE 30 17.3 1kV

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10/02/22 35:00 8,391m 2:05.1

SUNDAY LONG BUILDS (base: 19,2:09.4) TSC<20: 20,2:03-4//21,01//22,2:00//23,1:58
HR UP 6, DOWN 4

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09/30/22 202m 0:46.0 1:53.8

SATURDAY BIKE 22 @17.7

B. Friday LIFT 22 sets (2Slants, poleAbs, ABD, 3 benchP, bicep TF, 2 tcp, 2 oh shBands, leg curls, 40MP, SS…

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09/30/22 5x500m/1:00r 10:34.8 2:06.9

5 X500/1:00R: cap 136 20,19,18,16,14

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09/30/22 11:01 2,589m 2:07.7

A. Friday *** row early & EZ to 132

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09/29/22 697m 2:58.3 2:07.9 View workout
09/29/22 v3:30/1:59r...3 2,550m 2:03.5

5 BOX 1’/1’

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09/29/22 23:32 5,731m 2:03.2

THURSDAY *** ROW & then BOX Target Play 98% 10,2:07… HrHump 8 breaths (-4) 148,154,160

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09/26/22 0:00.5 1m 4:10.0

Wednesday REST 4.5

TUESDAY BIKE 24@17 COLD GEAR

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09/26/22 13:15.0 3,100m 2:08.2

MONDAY *** LIFT at YMCA 10’ warm up at 18, 2:08.8// 3:20@17,2:09// 18 sets (no ant delts)

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09/25/22 588m 2:41.6 2:17.4 View workout
09/25/22 800m 3:30.6 2:11.6 View workout
09/25/22 3:00 699m 2:08.7 View workout
09/25/22 4:00 934m 2:08.4 View workout
09/25/22 5:30 1,292m 2:07.7 View workout
09/25/22 5:20 1,261m 2:06.8 View workout
09/25/22 5:25 1,275m 2:07.8 View workout
09/25/22 13:33 3,168m 2:08.3

SUNDAY. ***Row without plan 10k// slants//BOX // stairs// biceps & OH Rope

SATURDAY *** BIKE 24@ 17.6

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09/23/22 25:00 5,830m 2:08.6

FRIDAY*** ez ROW/DYG/35 min lift 16 sets

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09/22/22 259m 1:12.6 2:20.1 View workout
09/22/22 2x500m/1:00r 4:09.9 2:04.9 View workout