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Log

Date Workout Score Ave Comments Action
06/15/17 7:52.5 2,000m 1:58.1

Harder 2K today after WU and lift.

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06/15/17 22:15.0 5,000m 2:13.5

WU for lift and harder 2K. Was feeling pretty bad (headache / fatigue) this AM, so proud of myself for even doing it.

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06/14/17 53:22.9 12,000m 2:13.4

Was tired today. Body felt drained. 22 SPM.

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06/13/17 9:00.0 2,000m 2:15.0

CD from 250 X 4.

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06/13/17 3:22.8 1,000m 1:41.4

4 X 250 sprints (after 5K WU and did a 2K CD

50.8 / 250 / 1:41.6 / 34
50.7 / 250 / 1:41.4 / 34
50.5 / 250 / 1:41.0 / 34

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06/13/17 21:56.6 5,000m 2:11.6

W/U for the 250 X 4.

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06/12/17 55:00.0 12,610m 2:10.8

Did 55' SS work trying not to get out of UT2 most of the time.

11:00 / 2513 / 2:11.3 / 22
22:00 / 2529 / 2:10.4 / 23
…

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06/11/17 1:10:00.0 15,946m 2:11.6

SS Row (long, slow day).

14:00 / 3175 / 2:12.2 / 22
28:00 / 3205 / 2:11.0 / 22
42:00 / 3209 / 2:10.8 / 23
56:00 / 32…

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06/09/17 52:35.5 12,000m 2:11.4

SS work. Went into today with a right sore knee/shin. Wasn't sure what to expect. Started slow and felt better through the row (b…

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06/08/17 4:25.0 1,000m 2:12.5

CD for 2K hard row and lift.

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06/08/17 7:47.4 2,000m 1:56.8

Tried to do a harder 2K after 5K W/U and lift. Really wanted to work on SPM more than speed. Tried to keep it over 25 the entire time.…

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06/08/17 21:45.0 5,000m 2:10.5

WU for lift and hard 2K after lift.

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06/07/17 55:00.0 12,649m 2:10.4

Did SS work today. Got a bit bored and did a few speed ups. 21 SPM Avg.

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06/06/17 8:45.0 2,000m 2:11.2

Did a 2K CD from 250 X 4. Still kept a 22 or so avg on SPM to keep it faster than I'm used to.

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06/06/17 3:29.4 1,000m 1:44.7

250X4 sprints -- wanted to simply work on SPM instead of pace. Wanted to keep it in the 32 / 33 SPM average or so.

53.6 / 250 /…

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06/06/17 21:40.0 5,000m 2:10.0

Avg SPM 22 / 23. W/U for quick lift and 4 X 250m sprints.

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06/05/17 51:26.9 12,016m 2:08.4

SPM 23 Avg

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06/04/17 1:06:00.0 15,000m 2:12.0

20 SPM Avg

Was a fairly easy workout. First time doing a long, slow row. Was going to do 1:15, but Carol was ready to do so did…

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06/02/17 50:00.0 11,703m 2:08.1

SS Day - working to up my SPM. What I did was a 50' row. 10' @ 22/23, 10' @ 20/21, 5' @ 23/24, 5' @ 22/21, and…

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06/01/17 7:26.5 2,000m 1:51.6

2K Timed Today (Test after one Round of PP and another round that was interrupted with being sick).

400 / 1:49.3 / 27
800 / 1:…

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06/01/17 16:00.0 3,500m 2:17.1

WU and CD for 2K timed today.

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05/31/17 30:00.0 6,850m 2:11.3

Did a lighter 30 minute row today because I was short on time and I might do a 2K test tomorrow depending on how I feel.

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05/30/17 29:18.6 7,500m 1:57.2

PP W3 D3 (The Waterfall)

3000 / 1:57.1 / 24
2500 / 1:57.0 / 24
2000 / 1:57.6 / 24

1:57.2 / 24 SPM Average

…

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05/28/17 4:40.0 1,000m 2:20.0

WU for PP 4 X 1000

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05/28/17 14:51.2 4,000m 1:51.4

PP W3 D1 (1000 X 4)

1000 / 1:49.8 / 27
1000 / 1:49.8 / 27
1000 / 1:51.4 / 27
1000 / 1:54.5 / 25

4000 / 1:51.4…

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