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RED SARGENT

Log

Date Workout Score Ave Comments Action
05/23/13 1:00:00.8 2,567m 11:41.3

10'WARMUP/4X30ON MAX/1'STATIC REST TOUGH

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05/22/13 1:00:00.8 6,439m 4:39.6

4 MI STEADY/MODERATE W/NASH. GOOD ROW

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05/21/13 1:00:00.8 13,789m 2:10.5

ERG WARMUP/6MI @ 2 1/2X6X15ON/MAX 26-32/20OFF. HARD AFTER ERG WARMUP SEQUENCE

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05/20/13 1:00:00.8 9,659m 3:06.3

10' WARMUP/3 1/2 X 10'ON @ 85% 26SPM/ 5'OFF IN BETWEEN. TOUGH

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05/16/13 1:00:00.8 15,619m 1:55.2

2X4X150MON/350MOFF@2KGOAL(1:52); 10'PADDLE THEN 2X6X10STK FULL PRESSURE 20STK PADDLE

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05/15/13 1:00:00.8 8,048m 3:43.7

5 MI 2X W/NASH 20'S/10'S GOOD

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05/14/13 1:00:00.8 17,496m 1:42.9

2X350M@2+2K(1:52)/150M PADDLE; 10' OFF/WARMUP; 6MI ON WATER 2X6X15STROKES ON @ 28-30/15STROKES OFF

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05/13/13 1:00:00.8 6,439m 4:39.6

4 MI MODERATE 20-25SPM 1X

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05/12/13 1:00:00.8 9,659m 3:06.3

6MI MODERATE 1X NICE

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05/11/13 1:00:00.8 4,800m 6:15.0

3 MI MODERATE 1X DAD VAIL

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05/10/13 1:00:00.8 4,900m 6:07.4

3 mi 1x/moderate

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05/09/13 1:00:00.8 8,048m 3:43.7

5 MI W/NASH IN 2X; SOME 3&10 @ 28-31

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05/08/13 1:00:00.8 9,658m 3:06.4

6MI @ 75%

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05/07/13 1:00:00.8 9,658m 3:06.4

6MI: 20ON/20OFF; 28-30. HARD

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05/06/13 1:00:00.8 7,837m 3:49.7

2X 20'@2KGOAL(1:52)+25 TO +35/2' REST

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05/02/13 1:00:00.8 18,305m 1:38.3

2X4X350M@2KGOAL(1:52)+1 TO +3/150M PADDLE; THEN 6 SETS 20 ON FULL PRESSURE/RACE PACE; 20 OFF

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05/01/13 1:00:00.8 8,048m 3:43.7

2X WITH NASH. WINDY

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04/28/13 1:00:00.8 14,487m 2:04.2

9 MI REGENERATION

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04/27/13 1:00:00.8 12,878m 2:19.8

4X4'RACE/UNIVERSITY; 8MI TOTAL

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04/26/13 1:00:00.8 8,708m 3:26.7

1X25'@1KGOAL(1:50)+25 TO +35/15' WARMUP

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04/25/13 1:00:00.8 8,955m 3:21.0

2X3X100M STARTS FLAT OUT/2'REST PADDLE; 5'REST BETWEEN ROUNDS; 1X4X20MAX/1'STATIC REST BETWEEN
15'REGEN/15'W…

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04/24/13 1:00:00.8 9,350m 3:12.5

4.5 MILES W/NASH 2X WINDY!

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04/23/13 1:00:00.8 12,278m 2:26.6

3X6X40@1K GOAL(1:50)+0 TO +1/20 PADDLE; 10'PADDLE BETWEEN ROUNDS/WARMUP

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04/22/13 1:00:00.8 12,445m 2:24.6

2X4X25 XMAX/1'REST:30STATIC/30PADDLE/10'REST BETWEEN ROUNDS/2X15'REGEN/WARMUP

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04/21/13 1:00:00.8 8,744m 3:25.9

5X2'@2KGOAL(1:52)+1 TO -1/2'REST/WARMUP

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