CBDB CBDB

Log

Date Workout Score Ave Comments Action
08/25/25 v2:00/1:50r...10 2,745m 2:57.5

Build Me Up No 4 - 12 min
youtu.be/qmqAiLHBjqM
app.erg.…

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08/24/25 v2:00/3:04r...7 2,282m 3:07.1

Build Me Up No 3 - 10 min
10 min Row youtu.be/vBlrKZsFiPs
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08/23/25 v2:00/1:49r...3 1,942m 2:55.0

Build Me Up No 2 - 7 min
7 min Row youtu.be/WbM5SHhn_dU

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08/22/25 v2:00/2:17r...7 1,577m 3:00.7

Build Me Up No 1 - 5 min
5 min Row youtu.be/quxLltqh0PY

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08/10/25 30:44 5,060m 3:02.2 View workout
08/03/25 25:37 4,097m 3:07.6 View workout
07/27/25 17:52 2,688m 3:19.5 View workout
07/20/25 33:35 5,217m 3:13.1 View workout
06/01/25 13:01 2,018m 3:13.7 View workout
05/25/25 11:39 1,679m 3:28.2 View workout
05/23/25 2:00 253m 3:57.1

2 min Cool Down
30x30 cool down
app.erg.zone

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05/23/25 10x0:20/1:50r 789m 2:06.7

RowAlong Sprint: Day 1 - 1:50 Rests
Warm up properly before doing this row. And RowAlong with the video on YouTube: View workout

05/23/25 1:37 207m 3:55.5

10 min warmup
app.erg.zone

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05/23/25 5:00 674m 3:42.5

5min Warmup
app.erg.zone

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05/18/25 2:00 284m 3:31.2

2 min Cool Down
30x30 cool down
app.erg.zone

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05/18/25 10x0:20/1:40r 712m 2:20.4

RowAlong Sprint: Day 2 - 1:40 Rests
Warm up properly before doing this row. And RowAlong with the video on YouTube: View workout

05/18/25 5:00 452m 5:31.8

5min Warmup
app.erg.zone

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05/11/25 v4:00/1:28r...2 3,508m 3:25.2

RA HM W07R2 & RA80 - 2 x 20min - 10KW7S5
10KW7S5 - youtu.be/F1dGXXV01GQ

Get use…

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05/06/25 2:00 262m 3:49.0

2 min Cool Down
30x30 cool down
app.erg.zone

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05/06/25 10x0:20/1:50r 752m 2:12.9

RowAlong Sprint: Day 1 - 1:50 Rests
Warm up properly before doing this row. And RowAlong with the video on YouTube: View workout

05/06/25 6:00 757m 3:57.7

10 min warmup
app.erg.zone

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05/04/25 30:00 4,812m 3:07.0

RA HM W07R1 & RA 30/30-02
youtu.be/wJnNA8OWKB0

Row for 30 minutes at 18 strokes…

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04/27/25 35:03 5,192m 3:22.5

RA HM W06R5
🚣 Row for 60 minutes at 24spm 🚣‍♀️

Bottom Tier Pace Guide = 2K+18-20
Mid Tier Pace Guide = 2K+15-16
T…

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04/13/25 v4:00/1:22r...12 4,865m 3:05.6

RA HM W06R3 & RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998

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04/06/25 v4:00/1:22r...6 2,250m 3:35.4

RA HM W06R3 & RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998

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