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Log

Date Workout Score Ave Comments Action
07/03/20 6x4:00/1:00r 4,367m 2:44.8

Dark Horse LYR Drag Factor #4.
6x4 min @30+. as light as possible.

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07/03/20 6:03 910m 3:19.7

Warm up drills (cut the cake) and steady row.

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07/02/20 2x12:00/2:00r 4,897m 2:27.0

Dark Horse LYR Drag Factor #3
2 x 12 mins, 2 min rest
DF 180
S/R 18/20/22/20/22/24
3 min/2 min/1 min/3 min/2 min/1 min

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07/02/20 12:33 1,881m 3:20.2

Warm up pick drills and steady row.

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06/27/20 5:00 1,100m 2:16.3

Dark Horse LYR DF#2
5 mins, DF 130, SPM 22

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06/27/20 5:00 1,060m 2:21.5

Dark Horse LYR DF#2
5 mins, DF 130, SPM 22

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06/27/20 5:00 1,024m 2:26.4

Dark Horse LYR DF#2
5 mins, DF 160, SPM 18

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06/27/20 9:16 1,281m 3:37.2

Warm up drills

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06/24/20 6x2:00/2:00r 2,590m 2:18.9

Dark HYorse LYR Drag Factor #1.
Row: 6 rounds of 2mins.
Drag Factor/Damper: 10, 8, 6, 4, 2, Open
Stroke Rate: 22spm
Rest:…

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06/24/20 10:02 1,373m 3:39.2

Warm up drills.

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06/21/20 12:00 2,272m 2:38.4

Dark Horse LYR #12
Drag factor intro
Row: 6 x 2 mins
Drag Factor/Damper: 10, 8, 6, 4, 2, 0
Stroke Rate: 20, 22, 24, 26, 2…

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06/21/20 10:00 1,944m 2:34.3

Dark Horse LYR #11.
5 x 2 min continuous
SPM 20/22/24/22/20
Pace 2k +20/18/16/18/20

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06/21/20 9x1:00/1:00r 1,704m 2:38.4

Dark Horse LYR #10
9 x 1 min on/1 min rest
Alternate:
1 min row : 1 min rest 26spm 2km + 20sec
1 min row : 1 min rest 20s…

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06/21/20 4:08 585m 3:32.0

Warm up.

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06/20/20 2000m 8:59.3 2:14.8

Dark Horse LYR #9: 2K TT

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06/20/20 10:05 1,433m 3:31.3

Warm up

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06/19/20 5x2:00/1:00r 1,432m 3:29.4

Dark Horse LYR #8.

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06/19/20 15:00 2,812m 2:40.0

Dark Horse LYR #7

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06/19/20 10:00 1,561m 3:12.1

10 min build warm up

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06/18/20 12:00 2,126m 2:49.3

Dark Horse LYR #6

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06/18/20 10:00 1,510m 3:18.6

Dark Horse LYR #5

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06/18/20 10:00 1,514m 3:18.1

Dark Horse LYR #4

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06/18/20 10:00 1,245m 4:00.9

Dark Horse LYR #3

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06/16/20 10:00 1,345m 3:43.0

Dark Horse LYR 2

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06/16/20 10:00 1,197m 4:10.6

Dark Horse LYR 1

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