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Log

Date Workout Score Ave Comments Action
01/14/21 1065m

Warm up/ down

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01/12/21 20:00.0 5,060m 1:58.5

RP3 20 x 20s on, 40s off. On hitting 1:27-29, off paddle c.2:20, r.29.4, length 140cm, hr 150 (peak 165)

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01/12/21 615m

Warm up

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01/10/21 1:00:00.0 15,088m 1:59.3

RP3 4 x 15 min, 2 min rests with acceleration in last minute of each, r.19.7, length 149cm, hr 141 (peak 158) 206W

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01/10/21 1032m

Warm up/ rest metres

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01/07/21 1687m

Warm up

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01/07/21 1:00:00.0 16,004m 1:52.4

RP3 AT hard hour r.24.8, length 146cm, hr 158 (peak 165) 246W. No sprint but base pace at/ above threshold.

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01/05/21 16:00.0 4,686m 1:42.4

RP3 2 x (4 x 2 min, 2 min rest) 5 min rest between sets. R.32, length 142cm hr peak 166

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01/05/21 268m

Warm up

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01/04/21 20:00.0 5,396m 1:51.1

RP3 threshold r.22.8, length 150cm, heart rate 154 (peak 162), 250W

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01/04/21 20:00.0 5,264m 1:53.9

RP3 sweet spot r.20.2, length 154cm, hr 150 (peak 158) 236W

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01/04/21 2604m

Warm ups

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01/03/21 1500m

Warm up and rest intervals

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01/03/21 1:00:00.0 15,414m 1:56.7

RP3 4 x 15 min, 2 min rest, UT2 with uplift with 5,4,3 and 2 minutes to go in each piece, uplifts increasing
from 1:50-1:40. r. 22.…

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01/01/21 1:00:00.0 14,551m 2:03.7

RP3 UT2 4 x 15min, 2 min rest, r.19.4, length 149cm, hr 128 (peak 140) 185W. Held pace down as soon after breakfast

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12/31/20 6:48.0 1,467m 2:19.0

Warm up

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12/31/20 30:00.0 8,003m 1:52.4

RP3 30r20, r.20.1, length 156cm, heart rate 155 (peak 168), 246W

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12/25/20 8:33.0 1,953m 2:11.3

Warm up

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12/25/20 1:22:51.3 21,097m 1:57.8

RP3 UT1 r.22.3, length 148cm, hr 148 (peak 157 but pushed on last 500m) 214W. Felt a bit tired / hungry

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12/23/20 3:00.0 704m 2:07.8

Warm up

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12/23/20 1:30:00.0 22,319m 2:00.9

RP3 6:x 15 min, 1 min rest, r.19.8, length 148, hr 136 (peak 145), 198W

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12/20/20 1:00:00.0 1,504m 19:56.8

RP3 4 x 15 min, 2 min rest, r.19.6, length 150cm, hr 136 (peak 144), 203W

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12/20/20 11:53.0 1,172m 5:04.1

Warm up and rest periods

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12/18/20 29:12.1 8,000m 1:49.5

RP3 4 x 2k, 2 min rest. First 3 rate 22 for 500, 24 for 1,000, 26 for 500. Last r. 24 for 1,500m up 2 every 100m to finish. Length 149 cm…

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12/18/20 2:58.0 688m 2:09.3

Warm up

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