CBDB CBDB

Log

Date Workout Score Ave Comments Action
02/11/24 44:19 6,087m 3:38.4 View workout
02/09/24 v4:00/1:20r...12 7,740m 2:58.2

RA56 - 8min x 5 at 24spm - 10kW3S1
10kW3S1 - youtu.be/ErYH4DTyUzM

Row the first 5 m…

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02/08/24 v5:00/2:24r...22 4,803m 2:48.6

RA55 - 20x1min - 10kW2S5
10kW2S5 - youtu.be/zOOFUfh5BSk

Row each interval at max po…

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02/06/24 v4:00/1:27r...5 5,876m 3:19.1

RA54 - 3 x 11 mins 10kW2S4
10kW2S4 - youtu.be/KEokcoRtnbU

Row 3 x 11 mins at 18/22/…

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02/05/24 v4:00/1:17r...6 5,037m 3:20.1

RA53 - 12min x 3 - 10kW2S3
10KW2S3 - youtu.be/WqMHlhCZecs

Row the first eight minut…

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02/04/24 v4:00/1:30r...3 5,815m 3:31.5

RA52 - 35mins 20spm - 10kW2S2
10kW2S2 - youtu.be/lNJKkfY7KPc

Row 35 minutes at 20sp…

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02/02/24 v4:00/1:45r...17 8,599m 2:57.9

RA49 - 3 x 15min - 10kW2S1
10kW2S1 - youtu.be/8frt-fHlNXk

You don’t have to d…

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02/01/24 v5:00/2:50r...5 4,688m 2:52.7

RA51 - 3 x 20x 20s/20s - 10kW1S5
10KW1S5 - youtu.be/JDbsLUvLgJg

Row the 6:40 interv…

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01/29/24 v4:00/1:02r...5 6,968m 3:00.8

RA48 - 3 x 12mins - Full Workout - 10kW1S4
10kW1S4 - youtu.be/wXIZPsX1B7w

Row 3 x 1…

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01/26/24 12:31 2,165m 2:53.6 View workout
01/26/24 5:28 772m 3:32.5 View workout
01/23/24 v4:00/1:59r...7 3,574m 3:21.4

RA47 - 40 minute push pace - 10KW1S3
10KW1S3 - youtu.be/vkUUCZN4xM0

Start at 2k+25…

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01/22/24 2:00 286m 3:29.7

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
app.erg.zone

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01/22/24 v4:00/1:30r...2 5,852m 3:02.3

RA52 - 35mins 20spm - 10kW2S2
10kW2S2 - youtu.be/lNJKkfY7KPc

Row 35 minutes at 20sp…

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01/20/24 v4:00/1:23r...7 9,237m 3:01.8

RA46 - 5 x 10min /90sec - 10KW1S1
10KW1S1 - youtu.be/faujjz9E8E0

A stand-alone work…

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01/15/24 6x250m/1:00r 7:13.8 2:24.6

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/15/24 59m 0:18.9 2:40.1

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/15/24 250m 1:13.3 2:26.6

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/15/24 v1:00/r...18 1,671m 2:59.5

CBDB’s Warmups No 05 (RA 10min)
Inspired by John Steventon (RowAlong) from his Aviron warmups. Interval pyramid (20-32 SPM) wit…

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01/14/24 6x250m/1:00r 7:38.9 2:32.9

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/14/24 v1:00/r...18 1,548m 3:13.7

CBDB’s Warmups No 05 (RA 10min)
Inspired by John Steventon (RowAlong) from his Aviron warmups. Interval pyramid (20-32 SPM) wit…

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01/14/24 v1:00/r...5 108m 13:53.3

CBDB’s Warmups No 05 (RA 10min)
Inspired by John Steventon (RowAlong) from his Aviron warmups. Interval pyramid (20-32 SPM) wit…

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01/12/24 2:00 300m 3:20.0

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
app.erg.zone

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01/12/24 20:00 3,193m 3:07.9

LR01 - Alternating 20/30spm for 20 minutes
RowAlong on YouTube: youtu.be/_0_9XayTi7Y

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01/12/24 4:00 559m 3:34.6

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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