CBDB CBDB

Log

Date Workout Score Ave Comments Action
04/03/25 2:00 257m 3:53.4

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

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04/03/25 30:00 4,652m 3:13.4

RA HM W06R2 & 12 Rows - Day 06
6 Even Splits: youtu.be/Fh0VHEVGq0s

12 Rows of C…

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04/03/25 4:00 544m 3:40.5

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

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04/02/25 15:19 2,353m 3:15.4

RA HM W06R1 & RA 30/30-15 - Bon Jovi Day!!
We're Half Way there!
youtu.be/hOVa-5…

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04/02/25 4:00 548m 3:38.9

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

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03/31/25 33:24 5,475m 3:03.0

RA HM W05R5
BOTTOM Tier Workout
Row 55mins at 20spm - take 5 power strokes every five minutes

Pace Guide = 2K+18-22 for m…

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03/26/25 2:00 271m 3:41.4

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

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03/26/25 30:00 5,015m 2:59.4

RA HM W05R4 & RA 30/30-19
youtu.be/lJ192HN-Ics

Split the 30 minutes into 6 minu…

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03/24/25 v4:00/1:41r...12 6,014m 2:59.5

RA HM W05R3 & RA82 - 30 mins - 10KW8S2
10KW8S2 - youtu.be/_MAjJtzovCs

Splitting…

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03/19/25 2:00 283m 3:32.0

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

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03/19/25 5x10:00/1:30r 8,435m 2:57.8

RA HM W05R2 & 12 Rows - Day 05
5 Ten Minute Pieces

5x10:00/1:30r row

12 Rows - Day 05
5 Ten Minute Pieces

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03/19/25 4:00 604m 3:18.6

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

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03/17/25 30:00 4,306m 3:29.0

RA HM W05R1 & RA59 - 30mins 18spm - 10kW3S4
10KW3S4 - youtu.be/oCMZ2FMBPaI

It&r…

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03/16/25 40:00 4,630m 4:19.1

RA HM W04R5
youtu.be/qpkD1EKLOsg?si=_G_YZVpadIDRbDGO

After a gu…

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02/26/25 v4:00/1:58r...3 6,255m 2:52.6

RA HM W04R4 & RA84 - 30 min 20spm with Power strokes
10KW8S5

Row 30 minutes at 20spm. Every 4:30 add in 10 power strokes.…

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02/24/25 9:44 1,521m 3:12.2

RA HM W01R1
youtu.be/nDTxWb_vZRw?si=r504D-2iIyWmfYJw

❗❗❗ Row at…

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02/13/25 2:00 303m 3:18.0

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

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02/13/25 30:00 5,201m 2:53.0

RA HM W04R3 & RA 30/30-27
youtu.be/-CqUAXmGDwU

This is a repeat of Day 21. My f…

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02/13/25 4:00 565m 3:32.3

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

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02/11/25 2:00 268m 3:43.8

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

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02/11/25 v9:30/r...6 4,975m 3:00.9

RA HM W04R2 & RA 30/30-08
youtu.be/y_YvSQJichg

Row 30 minutes at 20 strokes per…

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02/10/25 v4:00/2:14r...12 7,857m 2:55.6

RA HM W04R1 & RA70 - 40 mins as 10 x 4 mins - 10KW5S5
10KW5S5 - youtu.be/PjCSvTrrFN0

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02/06/25 v4:00/1:42r...11 8,425m 3:01.6

RA HM W03R5 & RA62 - 45 mins - 10KW4S2
10KW4S2 - youtu.be/yFSlD7M1sTw

Row 9/8/7…

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02/04/25 2:00 273m 3:39.7

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

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02/04/25 30:00 4,953m 3:01.7

RA HM W03R4 & RA 30/30-10
youtu.be/k5cnVjx8dYA

30 minutes is over in a jiffy wi…

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