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Alasdair Rae

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/05/18	2500m	10:41.2	2:08.2	RowErg	Warm up, lowest DF	View workout
10/03/18	v2000m/1:00r...5	10,000m	2:06.6	RowErg	Lowest DF - because back still not 100%. Decided to do 5 2k intervals with 60 seconds rest, starting at 2:05, then taking it down 1 secon…	View workout
10/03/18	2000m	8:37.9	2:09.4	RowErg	Warm up	View workout
10/02/18	10000m	42:59.1	2:08.9	RowErg	Another medium effort row, but back still not 100%. Perhaps 85%, feeling a bit wonky but not actual pain as such. Good effort starting in…	View workout
09/29/18	5000m	21:28.5	2:08.8	RowErg	Lowest DF, medium pace 5k.	View workout
09/29/18	1000m	3:34.9	1:47.4	RowErg	Fast 1k on lowest DF. Surprised I could pull 1:45 relatively easy at this DF. 30-32spm.	View workout
09/29/18	2000m	7:58.0	1:59.5	RowErg	Lowest DF, fast pace.	View workout
09/29/18	2000m	8:34.8	2:08.7	RowErg	Warm up.	View workout
09/28/18	30:00	7,152m	2:05.8	RowErg	Lowest DF. Faster today but still slowish. Back improving but must be really fareful.	View workout
09/27/18	10000m	44:56.3	2:14.8	RowErg	SS, lowest DF. Back still not 100% so taking it easy.	View workout
09/26/18	5000m	22:55.3	2:17.5	RowErg	Slow, low DF. Testing how I feel. Back a little twingy but okay when rowing. Let's see.	View workout
09/26/18	2000m	9:19.5	2:19.8	RowErg	Bad back for a week. I was almost back to normal last time but went at it too hard. This session very slow and low DF.	View workout
09/18/18	v5000m/2:00r...3	15,000m	2:08.0	RowErg	Still got sore back but much better. First one moderate pace, second fast and last slow. Good effort in middle one. Low DF because of bac…	View workout
09/17/18	30:00	7,536m	1:59.4	RowErg	Low DF again for back. Fast 30 minutes. Tough but not terrible.	View workout
09/17/18	2000m	8:52.1	2:13.0	RowErg	Warm up.	View workout
09/16/18	1:00:00	13,751m	2:10.8	RowErg	SS hour, low DF. Started over DF100 then reduced to DF84 after a few minutes for the rest of the way. Good effort with some faster bits.…	View workout
09/15/18	5000m	22:21.8	2:14.1	RowErg	Slightly higher DF, easy SS. Dodgy back so being cautious.	View workout
09/15/18	5000m	23:56.5	2:23.6	RowErg	Dodgy back. But much improved. Took it easy.	View workout
09/11/18	10000m	39:54.8	1:59.7	RowErg	Low DF. Dodgy back after manhole lift on Friday. Started slow then decided to go full on for sub40. Tough second half and last 2k in part…	View workout
09/11/18	8:40.7	1,988m	2:10.9	RowErg	Warm up	View workout
09/07/18	14000m	57:57.6	2:04.2	RowErg	Just getting the 50k for the week. First 10.5k around hour PB pace but took a break and drink and then slower last 3.5k to be sensible as…	View workout
09/06/18	45:08	10,040m	2:14.8	RowErg	Easy SS metres.	View workout
09/05/18	1000m	4:34.3	2:17.1	RowErg	Cool down metres after great session.	View workout
09/05/18	1000m	3:27.2	1:43.6	RowErg	DF felt spot on. Was attempting 2k PB pace over 1k. Not that hard, probably 90% effort or less. Definitely a bit tough but not maxed out.…	View workout
09/05/18	10000m	41:36.9	2:04.8	RowErg	Low DF, damper low 3. Good effort, good discipline.	View workout

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