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Log

Date Workout Score Ave Comments Action
07/06/23 20:00.0 4,579m 2:11.0

Pre HMR race warm up

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07/05/23 30:00.0 7,357m 2:02.3

Pre HMR UT2 r.19.0, length 146cm, hr 137 (peak 144)

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07/04/23 8:28.3 2,500m 1:41.6

10 x 250m, 2 min rest, 4 warm-up, 4 race pace c.1:34.7, r.34, 1 start 1.31.7 r.27, 1 finish 1:28.8 r.38

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07/02/23 58:00.0 10,221m 2:50.2

Molesey 4x, starts and 2 min + 1 min

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07/01/23 1:13:00.0 13,010m 2:48.3

Molesey 4x starts and 4 x 1 min race pace

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06/29/23 1:00:00.0 14,532m 2:03.8

RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr 134 (peak 142)

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06/27/23 30:00.0 7,205m 2:04.9

RP3 pre HRR UT2

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06/25/23 1:23:00.0 15,035m 2:45.6

Molesey 8+, trip up 20 strokes on, 20 off then 4 x 1 min r.34-36

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06/24/23 1:27:00.0 16,847m 2:34.9

Molesey 4x, 1,2,3,2,1,1 min pieces

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06/23/23 7:54.5 2,500m 1:34.9

RP3 10 x 250m, 2 min rest, rate/ split progression from 1:39.6 r.29 to 1:29.9 r.37, length 145cm, hr 140 (peak 164)

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06/23/23 4403m

Warm up, rest intervals and cool down

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06/21/23 45:48.0 8,295m 2:45.6

Hampton 1x, UT1 with hard 500m

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06/19/23 1:00:00.0 14,422m 2:04.8

RP3 3 x 20 min, 2 min rest, r.19.0, length 146cm, hr 134 (peak 142)

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06/19/23 1142m

Warm up and rest intervals

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06/16/23 40:00.0 9,611m 2:04.8

RP3 2 x 20 min, r.19.0, length 147cm, hr 139 (peak 149). Gym got v hot on second 20.

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06/16/23 1294m

Warm up and down

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06/16/23 46:20.0 8,481m 2:43.8

1x at Hampton

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06/10/23 1:30:00.0 16,837m 2:40.3

4x at Molesey, 4 x 3 min r.26/28, 28, 28/30, 30/28/30

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06/07/23 35:48.0 6,453m 2:46.4

Sculled 1x at Hampton.

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06/06/23 1:00:00.0 14,265m 2:06.1

RP3 3 x 20 min, r.18.3, length 146cm, hr 137 (peak 142). Slow UT2 as recovering from a cold and still coughing

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06/06/23 1463m

Warm up and rest intervals

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06/04/23 1:31:00.0 16,660m 2:43.8

Molesey 4x, paddle with race pace pieces 2,3,4,3,2 mins

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05/29/23 1:01:00.0 11,042m 2:45.7

Molesey 4x, rigging then paddle with bursts

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05/27/23 1:23:00.0 16,661m 2:29.4

Molesey 8+, 4 x 4 min, r.26, 26/28, 28/30, 28/30/32/36

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05/25/23 6:07.1 2,000m 1:31.7

RP3 8 x 250m, 2 min rest, r.34.7, length 145cm, hr 146 (peak 169)

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