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Gary Smith

Log

Date Workout Score Ave Comments Action
03/09/23 30:00 6,697m 2:14.3

16spm steady, good form.
0.25-26 stroke ratio.

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03/09/23 5:00 1,073m 2:19.7

Warmup

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03/08/23 3:31 688m 2:33.9

Cool down

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03/08/23 45:00 10,455m 2:09.1

DF=110. 40min steady 22spm @ sub-2:10
7025 in 30min
9370m in 40min -> 2:08.1 pace (much slower than 02/09 pre-cold, 2:05.2 for…

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03/08/23 5:00 1,058m 2:21.7

Warmup

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03/06/23 8:11 1,515m 2:42.2

Cool down

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03/06/23 35:00 8,050m 2:10.4

DF=108. 30min @ 20-22spm and sub 2:10 pace. Last 5min ramp down.
7007m in 30min. = 2:08.4 pace

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03/06/23 5:00 1,001m 2:29.8

Warmup

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03/04/23 30:03 6,708m 2:14.4

first 15min @ 2:10-ish (HR hit 160bpm in 10min), next 10min @ 2:15-ish (maintained HR > 160, last 5min down to 2:30ish to recover.

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03/04/23 5:00 1,052m 2:22.5

warmup

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02/21/23 10:06 2,211m 2:17.1

Trying some slower row, 16-17spm. Still didn't have enough energy to continue.

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02/21/23 2:01 424m 2:23.6

Goal was 22spm and 2:10-ish splits, but as it rose to 2:14-ish I gave up to reset

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02/21/23 10:08 2,332m 2:10.3

Very tired, still coming off of cold. (and heading into relapse) Goal was 30min, but needed a break.

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02/21/23 5:00 1,092m 2:17.3

warmup

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02/20/23 20:00 4,391m 2:16.6

Returning from cold (but pre-relapse), goal of 2:10 splits

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02/20/23 15:04 3,487m 2:09.6

Goal of 2:10 steady state

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02/20/23 5:00 1,089m 2:17.7

Warmup

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02/19/23 5:05 1,151m 2:12.5

Easy row after (middle of) cold.

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02/19/23 15:04 3,330m 2:15.8

After a week down with cold. (Relapsed for another week.) 5min warmup plus 10min easy row.

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02/09/23 45:00 10,654m 2:06.7

30min steady at 2:05.2 pace (includimg 2 x 1min sprints in 1st 10min), last 15min ramped down pace and SR to maintain HR @ 165-ish. (Comi…

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02/09/23 5:00 1,120m 2:13.9

Warmup

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02/07/23 1:09 265m 2:11.5 View workout
02/07/23 5:00 1,093m 2:17.2

Warmup, low back a little sore, switched to bike (see below)

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02/07/23 45:00.0 23,160m 1:56.5

Edge upright. HR 160+ for 22min

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02/06/23 5:06 1,093m 2:20.3

row-out, trying to find my form

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