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Log

Date Workout Score Ave Comments Action
04/04/23 v1000m/2:43r...2 1,900m 2:02.8

More wu: 1000, 900, ez to 2500
SPIN SD intervals 3x4:00/2:00; 45Hrd/1:30 ez. (45:00 202w—148-154)

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04/04/23 10:39.0 2,523m 2:06.6

TUESDAY * ROW & SPIN
warm up for SPIN. (Did not upload) EZ LIGHT CONNECT

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04/02/23 269m 1:13.4 2:16.4

MONDAY * WALK 35//LIFT arms & core 4bc,4tcp, slant, side planks, ABD23// DYG

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04/02/23 v500m/0:51r...4 2,000m 2:06.0

500m/:UNDr

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04/02/23 700m 2:44.5 1:57.5 View workout
04/02/23 716m 2:55.6 2:02.6 View workout
04/02/23 6:00 1,435m 2:05.4 View workout
04/02/23 7:00 1,655m 2:06.8 View workout
04/02/23 12:49 3,015m 2:07.6

SUNDAY* ROW10k/ LIFT14/ BOX5

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03/30/23 558m 2:15.9 2:01.7

SATURDAY * SPIN 235W,136,23.3 (max 142)

FRIDAY REST 6.5 …WALK 36/DYG 34’

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03/30/23 v500m/1:24r...4 2,000m 2:04.1

500m/:UNDr110-117, cap 142 less

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03/30/23 10:00 2,401m 2:04.9

20,2:05.5 tempo 148-50

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03/30/23 21:02 5,023m 2:05.6

THURSDAY * ROW LIV tempo 148-50

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03/29/23 8:30.0 2,000m 2:07.5

WEDNESDAY * Warm up 18,2:11…20,2:05
LIFT 26 sets (7sh,5bp,2lat,3scap,3bc,3tc,2Ad,1ABD)

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03/28/23 v500m/1:05r...3 1,500m 1:59.8

500m/:UNDr

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03/28/23 2:21 586m 2:01.0

4x 500s for warm up

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03/28/23 8:36 2,031m 2:07.1

Warm up for SPIN 18,2:11…20,2:04; then 4x500/110-117

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03/28/23 2:00.0 498m 2:00.4

22,2:00 cool down

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03/28/23 4:16.0 1,025m 2:04.8

TUESDAY * ROW 4k wu/ SPIN 231/23.2/134hr — then 1500 cool down
Post spin cool down 4:00 20, 2:06

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03/26/23 413m 1:49.3 2:12.3

Monday REST 5.5

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03/26/23 v500m/1:49r...10 5,000m 2:02.2

SUNDAY ** Row & LIFT 500m/:UNDr 17 sets on 10x500

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03/25/23 v1000m/0:50r...8 5,200m 2:05.5

SATURDAY * SPIN & ROW: 228W/23.1mph/130AvgHR
ROW EZ (<139) 1k, 900,800,700…300/rHR 107-117

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03/24/23 356m 1:35.2 2:13.7 View workout
03/24/23 v2:00/1:06r...3 1,450m 2:04.1 View workout
03/24/23 845m 3:44.6 2:12.8 View workout