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Log

Date Workout Score Ave Comments Action
12/14/22 10x500m/2:00r 18:54.0 1:53.4

Week 3 - Day 2 - 2000m - 12 Week Program
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12/12/22 7000m 29:45.0 2:07.5 View workout
12/11/22 14x0:45/1:15r 3,019m 1:44.3 View workout
12/09/22 3x12:00/2:00r 7,950m 2:15.8

Week 2 - Optional - 2000m - 12 Week Program
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12/08/22 3x2000m/3:00r 25:09.9 2:05.8

Week 2 - Day 3 - 2000m - 12 Week Program
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12/06/22 12x450m/1:30r 20:50.0 1:55.7

Week 2 - Day 2 - 2000m - 12 Week Program
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12/04/22 18x220m/1:15r 13:54.7 1:45.3

Week 2 - Day 1 - 2000m - 12 Week Program
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12/03/22 v1500m/4:00r...3 3,750m 1:56.4

Week 1 - Day 3 - 2000m - 12 Week Program
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12/01/22 14x400m/1:30r 22:00.8 1:57.9

Week 1 - Day 2 - 2000m - 12 Week Program
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11/29/22 30:00 6,744m 2:13.4

Week 1 - Optional - 2000m - 12 Week Program
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11/27/22 20x0:30/1:00r 2,925m 1:42.5

Week 1 - Day 1 - 2000m - 12 Week Program
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11/24/22 v10:00/3:00r...4 5,396m 2:02.3

Week 1 - Day 3 - 1000m - 10 Week Program
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11/22/22 10x1:30/1:30r 3,929m 1:54.5

Week 1 - Day 2 - 1000m - 10 Week Program
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11/20/22 v125m/0:45r...20 2,500m 1:39.2

Week 1 - Day 1 - 1000m - 10 Week Program
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11/18/22 10000m 45:01.8 2:15.0

10KmRowingPlan-Session12
* PIECES: one piece Km 10, splitted by 2 Km. Fartlek.
* RATE: 18-18-30-18-18
* GOAL PACE: Rate 18 @2…

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11/16/22 8x1000m/2:00r 31:53.5 1:59.5

10KmRowingPlan-Session11
* PIECE: Km 1 * 8 / rest 2 minutes
* RATE: 28
* GOAL PACE: 1:59,9/500mt. (10 Km Goal Pace) or faster…

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11/14/22 v5000m/r...4 12,000m 2:11.7

10KmRowingPlan-Session10
* PIECE: km 6 * 2 / rest 3 minutes. Built-in Intervals.
* RATE: R20 first Km 5; R28 last Km.
* GOAL…

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11/13/22 3x3000m/2:00r 37:13.2 2:04.0

10KmRowingPlan-Session9
* PIECES: Km 3 * 3 / rest 2 minutes
* RATE: R25
* GOAL PACE: 2:04,5/500mt. (10 Km Goal Pace + 4,6) or…

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11/11/22 12000m 51:56.4 2:09.8

10KmRowingPlan-Session8
* PIECES: one piece Km 12
* RATE: 22
* GOAL PACE: 2:09,9/500mt. (10 Km Goal Pace + 10)
* QUALITY:…

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11/09/22 5x2000m/2:00r 42:47.2 2:08.3

10KmRowingPlan-Session7
* PIECE: Km 2 * 5 / rest 2 minutes
* RATE: 20-28-20-20-28
* GOAL PACE: R28 @1:59,9/500mt. (10 Km Goal…

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11/07/22 12x750m/1:30r 35:56.6 1:59.8

10KmRowingPlan-Session6
* PIECE: 750 mt. * 12 / rest 1 minute, 30 seconds
* RATE: 30
* GOAL PACE: 1:59,9/500mt. (10 Km Goal P…

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11/06/22 9000m 39:58.6 2:13.2

10KmRowingPlan-Session5
* PIECES: one piece Km 9, splitted by Km 1. Fartlek alternating R18 and R24
* RATE: 18-24-18-24-18-24-18-…

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11/04/22 10x1000m/1:00r 42:11.3 2:06.5

10KmRowingPlan-Session4
* PIECE: Km 1 * 8 / rest 1 minute
* RATE: 20-22-24-26-28-20-22-24-26-28
* GOAL PACE: R20 @2:14,1/500m…

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11/02/22 v3000m/r...6 12,000m 2:04.6

10KmRowingPlan-Session3
* PIECE: km 4 * 3 / rest 4 minutes. Built-in Intervals.
* RATE: R24 first Km 3; R28 last Km.
* GOAL P…

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10/31/22 8x750m/1:30r 23:58.3 1:59.8

10KmRowingPlan-Session2
* PIECE: 750 mt. * 8 / rest 1 minute, 30 seconds
* RATE: 30
* GOAL PACE: 2:01,9/500mt. (10 Km Goal Pa…

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