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Log

Date Workout Score Ave Comments Action
03/21/11 5:32.9 1,500m 1:50.9

WU run & 3 x 500m, 6' rest

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03/18/11 30:00.0 7,144m 2:05.9

3 x 10' (4',3',2',1'@ 26,28,30,32)

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03/17/11 30:00.0 6,145m 2:26.4

@23 spm

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03/17/11 30:00.0 6,022m 2:29.4

@25 spm

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03/16/11 30:00.0 5,880m 2:33.0

3 x 30' ss (bleachers, bike, erg)

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03/15/11 10:00.0 2,500m 2:00.0

Not exact splits

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03/03/11 20:00.0 4,050m 2:28.1

ss

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03/02/11 48:00.0 11,022m 2:10.6

4 x 12' (5'@ 26 spm, 4'@ 28 spm, 2' @ 30 spm, 1' @ 30+ spm) 5' rest

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03/02/11 20:00.0 4,002m 2:29.9

ss @ 20 spm

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03/01/11 38:00.0 7,650m 2:29.0

2 x 45' ss (run & erg (had to end early) w/ drills @23 spm)

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02/28/11 1:00:00.0 13,390m 2:14.4

(90 ss, 30 @2k)x 10 x 2 (3x20') 22 spm/33 spm

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02/27/11 30:00.0 6,000m 2:30.0

25 spm ss, 20' run

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02/25/11 42:54.0 10,000m 2:08.7

Old man challenge!! fricken fantastic

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02/24/11 30:00.0 5,750m 2:36.5

super ss

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02/24/11 48:44.6 10,000m 2:26.2

10k prep (1500m ss, 500m @10k pace) @21 spm

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02/23/11 45:00.0 10,473m 2:08.9

3 x 15' (5' @ 22 spm, 4' @ 24 spm, 3' @ 26 spm, 2' @ 28 spm, 1' @ 30 spm) 3479, 3510, 3485

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02/22/11 45:00.0 9,302m 2:25.1

45' ss @20 spm working on technique. lift, run

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02/21/11 30:00.0 6,241m 2:24.2

Recovery row @ 22 spm, lift, run

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02/20/11 7:56.0 2,000m 1:59.0

Crash-B's!!!

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02/18/11 30:00.0 6,396m 2:20.7

2 x 30' ss (erg @ 22 spm, run on OUTDOOR track :) )

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02/17/11 3:00.0 592m 2:32.0

easy rowing between

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02/17/11 7:46.8 2,000m 1:56.7

4 x 500 (damper at 5/6) @ 2k pace @32 spm, 4' rest

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02/17/11 20:00.0 3,948m 2:31.9

wu @ 22 spm, cd @21 spm, 10' run

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02/16/11 1:09:15.0 15,000m 2:18.5

15k ss @ 20 spm, 5' feet out, 5' straight arms, 5' pause at body over, 5' feet out

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02/15/11 51:00.0 9,000m 2:50.0

3x (3x 750 on, 250 off) @2k + 2

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