CBDB CBDB

Log

Date Workout Score Ave Comments Action
11/22/24 4:00 449m 4:27.2

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

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11/13/24 2:00 277m 3:36.6

2 min Cool Down
30x30 cool down
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11/13/24 2x10:00/3:00r 3,611m 2:46.1

RA5k W5S1 - 2 x 10 mins at 5K
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/13/24 2:00 557m 1:47.7

2 min Cool Down
30x30 cool down
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11/11/24 2:00 285m 3:30.5

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

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11/11/24 v6:00/r...9 4,192m 2:51.7

RA5k W4S5 - 3 x 8mins Speed Ramp
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/11/24 2:00 267m 3:44.7

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

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11/10/24 5x8:00/1:00r 5,051m 3:57.5

RA5k W4S4 - 5 x 8 mins
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/08/24 3x8:00/1:00r 3,212m 3:15.7

RA5k W4S4 - 5 x 8 mins
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/08/24 4:00 567m 3:31.6

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

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11/04/24 2:00 263m 3:48.1

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

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11/04/24 4x4:00/3:00r 3,104m 2:34.6

RA5k W4S3 - 5 x 4mins
TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/04/24 0:12 28m 3:37.8

RA5k W4S3 - 5 x 4mins
TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/04/24 10:00 1,515m 3:18.0

10 min warmup
app.erg.zone

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11/03/24 30:00 4,747m 3:09.5

RA5k W4S2 - 30 mins 20spm
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan.
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11/03/24 1:57 236m 4:08.9

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

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11/01/24 2:00 276m 3:37.3

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

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11/01/24 v3:00/1:31r...8 4,475m 2:40.8

RA5k W4S1 8 x 3min
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
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11/01/24 4:00 528m 3:47.2

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

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10/31/24 10:28 1,735m 3:00.9

Rowed on EXR: Halloween Group Row

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10/30/24 2:00 287m 3:29.0

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

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10/30/24 20:00 3,401m 2:56.4

RA5k W3S5 20 mins at 24 SOM
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
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10/30/24 0:30 74m 3:28.7

RA5k W3S5 20 mins at 24 SOM
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
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10/30/24 4:28 601m 3:43.6

5min Warmup
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10/28/24 2:00 308m 3:14.8

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

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