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Apr 20 Mindful May Meters Challenge is Back!
Apr 14 Five BikeErg Workouts for Runners
Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing

Michael McGuirk

Log

Date Workout Score Ave Comments Action
12/05/16 10:00 1,300m 3:50.7

cool down

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12/05/16 20:00.0 4,629m 2:09.6

Fletcher

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12/05/16 30:00.0 7,212m 2:04.7

30'r20

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12/03/16 52:00.0 9,664m 2:41.4

Potomac R 4X 82% 163 139

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12/03/16 24:00.0 3,777m 3:10.6

First up river leg

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12/02/16 45:00.0 8,531m 2:38.2 View workout
12/02/16 10:00 1,948m 2:34.0 View workout
12/01/16 35:00.0 5,714m 3:03.7

wu/rest/cd for 3x10'x5'UT1

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12/01/16 30:00.0 7,204m 2:04.9

3x10'x5'r (2:04.9 22.7 7.9 680) 82% 163

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11/30/16 2:00.0 529m 1:53.4 View workout
11/30/16 40:00.0 9,377m 2:07.9

8x5min/0min

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11/30/16 10:00 2,351m 2:07.6

Arena Club 10' wu for X (2:07.6 15.8 10.7 158) 82% 163 111

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11/29/16 5:00 930m 2:41.2 View workout
11/29/16 32:00 7,527m 2:07.5 View workout
11/29/16 20:00 4,540m 2:12.1 View workout
11/28/16 2:00 380m 2:37.8 View workout
11/28/16 2:00 499m 2:00.2 View workout
11/28/16 2:00 457m 2:11.2 View workout
11/28/16 2:00 480m 2:05.0 View workout
11/22/16 10:00 2,253m 2:13.1 View workout
11/21/16 5:00 605m 4:07.9 View workout
11/21/16 30:00.0 7,187m 2:05.2

30' rate ladder (2:02.4 20.3 9.4 568) 95% 180 164 12.6'

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11/21/16 10:00 1,819m 2:44.9 View workout
11/19/16 1:00:13.6 12,776m 2:21.4

Potomac R 4X 92% 176 153 4.3'

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11/18/16 250m 1:08.5 2:17.0 View workout