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Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
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Gavin Grant

Log

Date Workout Score Ave Comments Action
03/31/12 5:11.0 1,015m 2:33.2 View workout
03/31/12 18:02.3 5,000m 1:48.2

Rowing for breakfast 1:48.2 AV HR 152

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03/31/12 4:16.4 1,019m 2:05.8 View workout
03/31/12 2:31:00.0 1m 1258:20:11.3

72k 638 loop worst ride of the year cold, cold, cold.

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03/30/12 6:06.5 1,014m 3:00.7 View workout
03/30/12 6:40.3 2,000m 1:40.0

0 intervals = 0 performance.

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03/30/12 6:21.9 1,513m 2:06.2 View workout
03/28/12 15:00.9 1,000m 7:30.4

Circuit workout training centre.

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03/26/12 4:30.6 1,018m 2:12.9

Chest workout Jungle Gym XT calf raises.

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03/26/12 18:27.8 5,000m 1:50.7

Warm up before workout ticking along at 139HR 150HR last 700m 1:50.7/500

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03/26/12 4:01.1 1,020m 1:58.1 View workout
03/26/12 20:00.0 1m 166:40:00.2

Run to Holders CASS and home yes running.

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03/25/12 1:18:45.0 1m 656:15:02.3

40k bike Gordon Lake Rd
7:45am

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03/24/12 2:24:00.0 1m 1200:00:27.6

72k loop 638 to Bruce Hwy 17 Hill Hammer festival.

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03/22/12 2:51.2 526m 2:42.7 View workout
03/22/12 17:44.7 5,000m 1:46.4

5k 1:46.4 av hr 157 max hr 166. Not full out morning warm up before brekie.

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03/22/12 4:06.4 1,013m 2:01.6 View workout
03/21/12 1:55:00.0 1m 958:20:12.7

55k ride home from the Sault met Detlef on Government Rd Echo Bay nice to see him.

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03/20/12 4:40.6 1,018m 2:17.8

Cool down

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03/20/12 5:00.0 1,286m 1:56.6

30@30 X 5 1:30.7 Average can't pull 1:29.6 like Richard for 5 he is the "MAN". There is no T in Canada Can'tada X.

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03/20/12 4:13.9 1,019m 2:04.5

Warm up

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03/20/12 40:00.0 1m 333:20:01.9

Leg workout at training centre,destroyer before bike home.

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03/20/12 2:17:00.0 1m 1141:40:16.9

62k bike home from the Sault via 638 strong head winds 10 degrees colder near home good old Lake Huron.

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03/19/12 1:57:14.0 1m 976:56:55.3

52k bike home from Sault strong head wind.Done for the day.

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03/19/12 4:14.0 1,000m 2:07.0

Cool down after 45 min workout at training centre.

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