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Morgan McGrath

Log

Date Workout Score Ave Comments Action
06/21/17 5x200m/1:00r 3:18.3 1:39.1

5x200m/1:00r

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06/21/17 5x1000m/2:00r 18:45.8 1:52.5

5x1000m/2:00r row

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06/20/17 1610m 6:33.2 2:02.1

Cool Down

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06/20/17 8:00 2,102m 1:54.1

Row Series, Event 3 Attempt 1
Row for 8 minutes at a maximum stroke rate of 28
Scores are:
A) Total Distance in 8 minutes

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06/20/17 1610m 6:21.5 1:58.4

Warm up

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06/16/17 10x0:30/0:30r 1,374m 1:49.1

10x30sec/30r - 5x38-40spm, 4x20-22spm, 1x all out

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06/16/17 13x0:30/0:30r 1,368m 2:22.5

10x30sec/30r - 5x34-36spm, 5x22-24spm

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06/16/17 12x0:30/0:30r 1,389m 2:09.5

10x30sec/30r - 5x36-38spm, 5x26-28spm

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06/14/17 3000m 11:32.2 1:55.3

Even 2 of The Row Series. Scoring based on 1) over all time, and 2) final 1000m split

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06/14/17 1610m 6:29.2 2:00.8

1 mi warm up

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06/14/17 0:52.5 220m 1:59.3

Cool down - also wanted to finish up 3 miles total for the day (the Powerhouse program requires 15 miles of run,walk, or row a week)

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06/13/17 1610m 6:37.0 2:03.2

Warm up/cool down

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06/13/17 v400m/1:30r...8 3,200m 1:45.3

8x400m sprints r1:30

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06/13/17 1610m 6:14.4 1:56.2

Warm up/cool down mile

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06/12/17 v1610m/4:58r...3 4,830m 2:09.0

a few lazy miles

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06/12/17 6:03.0 1,628m 1:51.4

Meters rowed during Kickboxing

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06/10/17 4x0:30/0:15r 562m 1:46.7 View workout
06/10/17 3:00 791m 1:53.7 View workout
06/10/17 3:00 808m 1:51.3 View workout
06/10/17 5:36 1,270m 2:12.3 View workout
06/10/17 5:34.0 1,417m 1:57.8

Rowing from "Ride and Row"

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06/10/17 8:19.0 2,071m 2:00.4

Rowing from "Ride and Row"

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06/10/17 2:31.0 652m 1:55.7

Rowing from "Ride and Row"

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06/09/17 v3:00/0:30r...8 11,730m 2:02.7

RowJam

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06/08/17 v1610m/6:40r...2 1,610m 2:04.4

Warm up/cool down mile

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