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Log

Date Workout Score Ave Comments Action
02/11/25 11000m

RP3 2 x 20 min UT2. No monitor so estimated distance

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02/09/25 1:30:00.0 16,599m 2:42.6

Molesey 7+, #7, 2 x battle paddle r.20/22. Very hard

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02/06/25 18:58.6 5,000m 1:53.8

RP3 5k, r.20.0, length 146cm, hr ave. 157 (peak 165)

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02/06/25 30:00.0 8,244m 1:49.1

RP3 10 x 3 min, 1 min rest, r.22.0, length 148cm, hr ave. 149 (peak 171)

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02/06/25 4115m

Warm up, rest intervals and cool down

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02/02/25 1:31:00.0 16,081m 2:49.7

Molesey 8+, 2 x battle paddle

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01/30/25 1:00:00.0 14,415m 2:04.8

RP3 3 x 20 min, 2 min rest, r.19.0, post 1 min max so first @ 2:07.9, 2nd @ 2:04.9 and last at 2:01.9

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01/30/25 3453m

Warm up and rest intervals

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01/30/25 1:00.0 351m 1:25.4

RP3 max effort, r.46.0, length 130 cm, hr ave. (peak 167). Pleased with this. 352 metres on C2 in 2020.

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01/28/25 30:00.0 7,834m 1:54.8

RP3 30r20

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01/28/25 4316m

Warm up and cool down

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01/26/25 1:26:00.0 16,617m 2:35.2

Molesey 8+, #7, 2 x battle paddle

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01/24/25 19:48.8 5,000m 1:58.8

RP3 r.20.0 post 4 x 1 min

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01/24/25 4:00.0 1,249m 1:36.0

RP3 4 x 1 min, rate and power build over the 4 from 31 - 38

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01/24/25 4513m

Warm up and rest intervals

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01/23/25 1:27:47.0 21,097m 2:04.8

RP3 r.19.0, length 144cm, hr ave. 144 (peak 155)

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01/23/25 1544m

Warm up and cool down

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01/22/25 17:52.8 5,000m 1:47.2

RP3 10 x 500m, 1 min rest r.23.8, length 147cm, hr ave. 150 (peak 169)

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01/22/25 2967m

Warm up and rest intervals

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01/19/25 1:20:00.0 16,847m 2:22.4

Molesey 8+, 4k warm up, 4k r.20/22, 4k r.18, 4k r.22/24

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01/16/25 1:00:00.0 14,572m 2:03.5

RP3 3 x 20 min, r.19.0, length 143cm, hr ave. 135 (peak 143)

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01/16/25 3003m

Warm up, rest intervals and cool down

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01/15/25 1:00:00.0 14,450m 2:04.5

RP3 3 x 20 min, 2 min rest, r.19.0, length 144cm, hr ave. 133 (peak 142)

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01/15/25 1712m

Warm up and rest intervals

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01/11/25 14835m

RP3 3 x 20 min, 2 min rest. First two at 2:04.8 r.19.0, length 142cm, ave. hr 134, last at 1:54.9, r.20.0, length 146cm, hr ave. 158 (pea…

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