CBDB CBDB

Log

Date Workout Score Ave Comments Action
01/19/25 18:34 3,034m 3:03.7

RA HM W01R5
Was RA500 W4D5
youtu.be/Ynibx5JIP5o?si=K6J6qqZgfLnZNhc6

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01/16/25 v8:17/r...1 809m 5:07.7

RA HM W01R4
youtu.be/pEFDZ12miy8?si=gjBUMfUZ3sWgxfqh

RA500 W3D2…

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01/16/25 4:00 596m 3:21.3

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

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01/15/25 2:00 313m 3:11.6

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

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01/15/25 6x5:00/2:30r 5,807m 2:34.9

RA HM W01R3
10kW5S3 - youtu.be/QjdFi87-buo
RA68 - 6 x 5mins 10kW5S3

Start at yo…

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01/15/25 5:00 741m 3:22.4

5min Warmup
app.erg.zone

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01/14/25 2:00 281m 3:33.5

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

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01/14/25 30:00 4,993m 3:00.2

RA HM W01R2
RA 30/30-16
youtu.be/6WS4vohEtU8

Rise up through some stroke rates…

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01/12/25 23:24 3,684m 3:10.5

RA HM WEEK 01 Row 1
app.erg.zone

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01/10/25 v2:00/1:11r...14 3,912m 3:04.0

Build Me Up No 6 - 20 min
youtu.be/QNT4KD4KoE0
app.erg.…

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01/09/25 v2:00/1:18r...11 3,180m 3:01.6

Build Me Up No 5 - 15 min
youtu.be/MCAhAsQ6B9Q
app.erg.…

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01/08/25 v2:00/3:44r...10 2,678m 3:02.0

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

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01/07/25 v2:00/1:31r...7 2,406m 2:57.4

Build Me Up No 3 - 10 min
10 min Row youtu.be/vBlrKZsFiPs
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01/06/25 v2:00/2:28r...3 1,870m 3:01.8

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

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01/04/25 v2:00/0:09r...7 1,516m 3:07.9

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

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01/04/25 2:00 276m 3:37.3

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

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01/04/25 0:35 37m 7:52.9

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

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12/23/24 2:00 293m 3:24.7

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

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12/23/24 1:00:00 10,120m 2:57.8

12 Rows - Day 12
12 x 5 minute splits (60 minute row with no rests)
youtu.be/81TPO2q0xVc

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12/23/24 4:00 591m 3:23.0

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

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12/22/24 2:00 301m 3:19.3

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

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12/22/24 v0:45/1:01r...11 1,849m 2:13.8

12 Rows - Day 11
12 Rows of Christmas
11 x 45 Seconds
youtu.be/8Ynhhu3jNDY

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12/22/24 10:00 1,282m 3:54.0

10 min warmup
app.erg.zone

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12/18/24 30:00 4,264m 3:31.0 View workout
12/15/24 3x9:00/3:00r 3,664m 3:41.0

12 Rows - Day 09
9 Minute Trilogy - youtu.be/vDCmQn9eIWM

Row 3 x 9 minute intervals…

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