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Log

Date Workout Score Ave Comments Action
10/28/24 v1:00/1:01r...20 3,752m 2:39.9

RA5k W3S3 20 x 1min/1min rest at 20spm
TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:
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10/28/24 4:07 585m 3:31.4

5min Warmup
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10/27/24 2:00 253m 3:57.1

2 min Cool Down
30x30 cool down
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10/27/24 30:00 4,938m 3:02.2

RA5k W3S4 30min at 18/22/24/18/22/24spm
BOTTOM Tier fitness bulding workout on the Rowing Machine

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10/26/24 14:53 2,187m 3:24.2

RA5k W3S4 30min at 18/22/24/18/22/24spm
BOTTOM Tier fitness bulding workout on the Rowing Machine

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10/26/24 4:00 544m 3:40.5

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

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10/22/24 2:00 285m 3:30.5

2 min Cool Down
30x30 cool down
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10/22/24 30:00 4,899m 3:03.7

RA5k W3S2 30 min 20SPM with power strokes
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:

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10/21/24 2:00 293m 3:24.7

2 min Cool Down
30x30 cool down
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10/21/24 v5:00/2:01r...5 4,683m 2:40.1

RA5k W3S1 5 x 5mins 2min rests 28 SPM
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
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10/21/24 4:00 511m 3:54.8

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

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10/20/24 2:00 279m 3:35.0

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

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10/20/24 v10:00/2:01r...4 4,881m 2:52.0

RA5k W2S5 10/4/10/4mins
MID Tier Workout

youtu.be/L7wzWeJy0mE?si=00…

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10/20/24 4:00 556m 3:35.8

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

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10/20/24 0:05 6m 7:30.0

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

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10/18/24 2:00 280m 3:34.2

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

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10/18/24 25:00 4,073m 3:04.1

W2S4 30 mins at 18/20spm
BOTTOM Tier Workout

youtu.be/cNfHbN4mc0E?s…

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10/18/24 2:00 283m 3:32.0

2 min Cool Down
30x30 cool down
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10/11/24 2:00 283m 3:32.0

2 min Cool Down
30x30 cool down
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10/11/24 v2:30/1:16r...10 4,646m 2:41.4

RA5k W2S3 10 x 2:30
TOP Tier Workout

youtu.be/zC8j6S4iKLQ?si=Bjhg3L…

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10/11/24 10:00 1,654m 3:01.3

10 min warmup
app.erg.zone

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10/10/24 3x13:00/1:30r 6,392m 3:03.0

RA5k W2S2 3 x 13mins
BOTTOM Tier Workout

youtu.be/6UE578KLzS8?si=ul…

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10/09/24 2:00 290m 3:26.8

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

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10/09/24 7x4:00/2:30r 5,051m 2:46.3

RA5k W2S1 7 x 4mins 5K
MID Tier Workout

youtu.be/1DF7oNANBiE?si=pv_…

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10/09/24 4:00 522m 3:49.8

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

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