CBDB CBDB

Log

Date Workout Score Ave Comments Action
05/09/24 2:00 270m 3:42.2

2 min Cool Down
30x30 cool down
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05/09/24 v0:30/r...2 2,887m 3:27.8

RA500 W3D4
BOTTOM TIER
30sec at 500m pace - straight into 19:30 at 18spm 2K+20-22
Prep for TT
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05/09/24 6:00 876m 3:25.4

6 min Warmup
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05/07/24 2:00 270m 3:42.2

2 min Cool Down
30x30 cool down
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05/07/24 v10:00/1:02r...3 4,640m 3:13.9

RA500 W3D2
BOTTOM TIER
3 x 10mins at 20spm
Power stroke every minute
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05/07/24 4:00 530m 3:46.4

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

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05/05/24 6:00 803m 3:44.1

6 min Warmup
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05/05/24 6:00 789m 3:48.1

6 min Warmup
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04/30/24 2:00 297m 3:22.0

2 min Cool Down
30x30 cool down
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04/30/24 v0:20/0:11r...24 1,556m 2:34.2

RA500 W3D1
TOP TIER HIIT
8 x 20s max / 10s rest (x3)
Rest 2 minutes between
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04/30/24 10:00 1,617m 3:05.5

10 min warmup
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04/29/24 47:02 6,040m 3:53.6

RA500 W2D5
BOTTOM TIER
40 mins alternating 20/18spm
Change every 10 minutes

BOTTOM Tier Workout
For full informati…

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04/28/24 2:00 267m 3:44.7

2 min Cool Down
30x30 cool down
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04/28/24 v0:20/0:21r...30 2,089m 2:23.6

RA500 W2D4
TOP TIER
10 x 20s/20s x 3
3 min rests - All at max pace

TOP Tier Workout
For full information about the…

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04/28/24 4:00 545m 3:40.1

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

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04/26/24 2:00 251m 3:59.0

2 min Cool Down
30x30 cool down
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04/26/24 30:00 4,507m 3:19.6

RA500 W2D3
BOTTOM TIER
30 minutes at 18spm
Keep it low intensity

BOTTOM Tier Workout
For full information about th…

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04/25/24 2:00 283m 3:32.0

2 min Cool Down
30x30 cool down
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04/25/24 v1:00/1:00r...9 1,802m 2:13.1

RA500 W2D2
TOP TIER POWER
4 x1, 4 x30s, 4 x15s
Rest matches work

TOP Tier Workout
For full information about the R…

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04/25/24 v1:00/r...22 2,989m 3:15.7

CBDB’s Warmup No 09 (20 min)
RowAlong Aviron 20 min warmup for before races.

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04/23/24 2:00 294m 3:24.0

2 min Cool Down
30x30 cool down
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04/23/24 v5:00/0:59r...7 5,855m 2:59.3

RA500 W2D1
TIER
7 x 5mins at 22spm
1 min rests

BOTTOM Tier Workout
For full information about the RowAlong 500m Pl…

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04/23/24 4:00 590m 3:23.3

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

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04/22/24 2:00 315m 3:10.4

2 min Cool Down
30x30 cool down
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04/22/24 20x1:00/1:00r 3,859m 2:35.4

RA500 W1D5
TOP TIER POWER
20 x 1min/1min at 20spm
OVERLOAD POWER
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