Elijah Roberts

Log

Date Workout Score Ave Comments Action
02/04/17 10:37.0 1,207m 4:23.8

Cool down

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02/04/17 1:35:00.0 18,302m 2:35.7

5 x 3000 @ 24-26 spm, 5 min light in between

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02/01/17 30:03.9 5,609m 2:40.8

2 x 2000 @ 26 spm, 2 x 5 min @ 22 spm in between and end

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01/31/17 10:03.7 1,061m 4:44.4

Cool down

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01/31/17 1:10:00.0 13,501m 2:35.5

3 x 20 min @ 28 spm, 5 min @ 22 spm in between

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01/28/17 10:07.4 1,017m 4:58.6

Cool down

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01/28/17 1:00:00.0 12,007m 2:29.9

Alternating 22 spm and 26 spm each 5 minutes

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01/25/17 1:09:05.4 13,002m 2:39.4

4-6-8-10-8-6-4 Pyramid, 2 min light, 12010 in one hour, 1000 Cool down

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01/24/17 10:03.9 1,007m 4:59.8

Cool down

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01/24/17 30:00.0 6,392m 2:20.8

Distance time trial. 27-28 spm

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01/22/17 10:01.1 1,101m 4:32.9

Cool down

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01/22/17 27:56.1 6,000m 2:19.6

Distance time trial. 27-28 spm

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01/21/17 10:10.0 1,001m 5:04.6

Cool down

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01/21/17 1:22:11.6 15,000m 2:44.3

26 -28 spm

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01/19/17 8:27.4 1,002m 4:13.1

Cool down

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01/19/17 30:00.0 6,329m 2:22.2

30 min distance trial

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01/18/17 1:15:47.7 14,004m 2:42.3

6100m-30min, light 900m-6min, 6100m-30min, Cooldown 904m-9:47min

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01/17/17 37:17.6 6,504m 2:52.0

3 x 1500m, 2:20 - 30/500, 26 - 30 spm, 500m rest, 1000m cool down

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01/15/17 10:26.0 904m 5:46.2

Cool down

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01/15/17 59:56.2 12,000m 2:29.8

28 -30 spm, Pace boat 2:30

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01/14/17 8:18.7 732m 5:40.6

Cool down

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01/14/17 38:15.3 7,500m 2:33.0

Pace boat 2:35, 30 spm

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01/13/17 9:02.9 846m 5:20.8

Cool down

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01/13/17 53:10.9 10,000m 2:39.5

Pace boat 2:40, 28 spm

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01/10/17 1:00:02.7 10,508m 2:51.4

9500m in approx 50 minutes trying to maintain 28 spm. Trying to learn relationship between spm and power and time/500. Approx 2000m cool…

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