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Log

Date Workout Score Ave Comments Action
12/15/20 2:08.0 695m 1:32.0

Warm up

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12/15/20 35:03.7 8,768m 1:59.9

RP3 UT2 r. 19.2, length 150cm, hr 137 peak 148, 203W

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12/14/20 5:09.0 1,163m 2:12.8

Warm up

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12/14/20 30:00.0 8,001m 1:52.4

RP3 threshold effort, r.23.9, length 148cm, hr 155, peak 166, 246W

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12/13/20 1:18:23.0 16,021m 2:26.7

Molesey 8+ 2 x Flag to Birdshit island r.20-24, hr 105, max 145 (surprisingly low).

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12/11/20 3:09.0 738m 2:08.0

Warm up

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12/11/20 1:00:00.0 15,006m 1:59.9

RP3 4 x 15 min, 1:30 rest, r.20.0, length 148cm, hr 139, peak 147, 203W

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12/08/20 3:36.0 500m 3:36.0

Warm up (interrupted and truncated)

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12/08/20 17:57.4 5,000m 1:47.7

RP3 5 x 1,000m, 1 min rest, r.26.8, length 149 cm, generally AT as post weights but pushed above in last 500m

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12/06/20 1:12:43.0 15,804m 2:18.0

8+ battle paddle Molesey

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12/05/20 1:16:56.0 16,088m 2:23.4

8+ battle paddle Molesey

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11/27/20 3:24.0 788m 2:09.4

Warm up

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11/27/20 47:59.6 12,000m 1:59.9

RP3 UT2+ r.20.2, length 149 cm, hr 140 (peak 149), 203W

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11/20/20 30:00.0 6,887m 2:10.6

RP3 3 x 7 mins (20s on/ 10s off), 3 min rest, pieces average 1:48.6, 1:48.5, 1:47.5, r.28.7, length 147cm, pieces ave hr 156, peak 168, 2…

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11/20/20 7:36.0 1,738m 2:11.1

Warm up

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11/18/20 48:00.0 12,393m 1:56.1

RP3 12 x 4 min, 1 min rest, 2 UT2, 9 UT2 and last 30s < 1:49, last build from 1:45 to 1:35 (ave 1:42.3). Heart rate 135 (peak 170).

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11/15/20 1:00:00.0 15,009m 1:59.9

RP3 4 x 15 min, 2 min rest r.20.4, length 150 cm, hr 134 (peak 158). UT2 for first 14 min then 30s r.24 (<1:48) and 30s r.28 (<1:40…

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11/10/20 7:30.0 1,596m 2:20.9

Warm up and down

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11/10/20 16:40.0 4,926m 1:41.5

RP3 10 x 1:40, 1 min rest, r.32.4, length 144cm, 335W, hr peak 169

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11/06/20 2:04.0 509m 2:01.8

Warm up

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11/06/20 1:00:00.0 15,001m 1:59.9

RP3 4 x 15min, 1:30 rest, r.20.1, length 149cm, hr 133, peak 145, 203W

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11/04/20 2:04.0 500m 2:04.0

Warm up

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11/04/20 48:00.0 13,104m 1:49.8

RP3 12 x 4min, 1 min rest, r.25.4, length 148cm, hr average unreliable, peak 162.

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11/01/20 1:27:00.0 16,588m 2:37.3

8+ Molesey, 10,1,3,6 r.24/26, 30, 28, 26

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10/30/20 2:03.0 494m 2:04.4

Warm up

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