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May 11 Blade Efficiency vs Boat Speed: What Really Matters?
May 8 Seven World Records for 97-year-old Val Coleman
May 7 Family Bonds and Finish Lines: A Mother and Daughter HYROX Journey
May 4 From Erg to Ocean

Kenny Muse

Log

Date Workout Score Ave Comments Action
08/22/22 3x12:00/2:00r 8,436m 2:08.0

Row WOW - 20.8.22 - Free FM WOW
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08/19/22 5x6:00/1:30r 7,285m 2:03.5

ROW 5x 6:00
Rest 1:30
Rate: 18 /22 /26\ 22\ 18spm
Coach notes:
Start 2k Pb plus 17sec. increase -4sec. with rate up
A…

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08/19/22 1000m 4:16.1 2:08.0

1K Warm up
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08/17/22 9000m 38:18.9 2:07.7

9000m(12 x 750)(GA)
12 x 750m, no rest, R18 @ 2k + 20, R22 @ 2k + 16
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08/17/22 1000m 4:19.4 2:09.7

1K Warm up
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08/15/22 4x10:00/3:00r 9,624m 2:04.6

W38 - 4x10mins
4x10mins
24spm
+15secs 2k pace
3mins rest
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08/15/22 1000m 4:13.1 2:06.5

1K Warm up
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08/08/22 3x3000m/2:00r 38:13.3 2:07.4

3000m x 3 (2min REST)
***AEROBIC TRAINING***

INTERVAL DISTANCE
3000m x 3
2min REST

PACING NOTES:
Set 1: R…

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08/05/22 v1000m/2:00r...11 10,191m 2:04.4

RA 34 - 9 x 4mins - The Best All Round Workout
This really is The Best All Round workout. If you’re ever in two minds about wha…

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08/03/22 3x2500m/2:30r 31:09.4 2:04.6

Row WOW - 4.6.22
2500m x 3 (rest 2m 30s)

R22/24/22

R22 at 2km plus 15-16. Increase pace 2-3s per 500m for the R24. Repe…

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08/03/22 1000m 4:23.8 2:11.9

1K Warm up
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08/01/22 v2000m/2:00r...5 8,000m 2:05.7

Row WOW - 12.6.21
2000m/1500m/1000m/1500m/2000m (rest 2m)

R20/22/24/22/20.

Start at 2km plus 18 for the R20 and improve…

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07/29/22 4x1500m/5:00r 24:18.6 2:01.5

W36 - 4x1500m
4x1500m
24spm
+12secs 2k pace
5mins rest
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07/29/22 1000m 4:17.9 2:08.9

1K Warm up
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07/27/22 v3000m/2:30r...3 7,500m 2:07.8

Row WOW - 9.7.22
3km/1500m/3km (rest 2m 30s) R18/26/18

Start at 2km plus 20 and increase pace 10s/500m for the R26

2K p…

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07/25/22 6x999m/1:30r 24:29.2 2:02.5

Row WOW - 25.6.22
999m x 6 (rest 90s)

R20/24/20/24/20/24

Start the R20 at 2km plus 16. Increase pace 6s/500m for the R2…

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07/25/22 1000m 4:23.4 2:11.7

1K Warm up
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07/22/22 6x1000m/2:00r 24:36.2 2:03.0

Row WOW - 18.6.22
1000m x 6 (rest 2m)

R20/22/24/24/22/20

Start at 2km plus 16/500m. Increase pace 2-3s per rate increas…

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07/22/22 690m 2:58.4 2:09.2

Week 5 - Session 3.2 - The Six Week 2k Plan
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07/22/22 15:00 3,268m 2:17.6

Week 5 - Session 1.1 Warm up - The Six Week 2k Plan
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07/20/22 4x1000m/5:00r 15:19.9 1:54.9

Week 5 - Session 1.2 - The Six Week 2k Plan
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07/20/22 15:00 3,402m 2:12.2

Week 5 - Session 3.1 Warm up - The Six Week 2k Plan
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07/18/22 5x500m/3:00r 9:08.1 1:49.6

Week 3 - Session 3.2 - The Six Week 2k Plan
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07/18/22 10:00 2,252m 2:13.2

Week 3 - Session 2.1 Warm up - The Six Week 2k Plan
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07/17/22 2000m 7:43.9 1:55.9

Week 6 - Session 4.2 LET'S GO - The Six Week 2k Plan
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