CBDB CBDB

Log

Date Workout Score Ave Comments Action
10/06/24 2:00 281m 3:33.5

2 min Cool Down
30x30 cool down
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10/06/24 v4:00/r...9 5,105m 2:56.2

RA5k W1S5 4 / 2 / 4 mins x 3
MID Tier Workout - with a sting in the middle

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10/06/24 4:00 574m 3:29.0

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

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10/04/24 v4:00/r...3 1,185m 3:28.4

RA5k W1S5 4 / 2 / 4 mins x 3
MID Tier Workout - with a sting in the middle

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10/04/24 4:00 555m 3:36.2

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

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10/03/24 2:00 287m 3:29.0

2 min Cool Down
30x30 cool down
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10/03/24 2x20:00/2:00r 6,557m 3:03.0

RA5k W1S4 2 x 20 mins
BOTTOM Tier Workout

youtu.be/42mQUvNqQuI?si=B…

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10/03/24 4:00 552m 3:37.3

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

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10/03/24 0:13 11m 10:04.5

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

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10/02/24 2:00 303m 3:18.0

2 min Cool Down
30x30 cool down
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10/02/24 12x2:00/1:00r 4,534m 2:38.8

RA5k W1S3 12 x 2mins
TOP Tier Workout

youtu.be/NZx1p8_kmSI?si=iAxG6…

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10/02/24 4:00 581m 3:26.5

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

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09/29/24 2:00 236m 4:14.2

2 min Cool Down
30x30 cool down
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09/29/24 4x10:00/1:30r 6,571m 3:02.6

RA5k W1S2 4 x 10 mins at 18/20/18/20
BOTTOM Tier Workout

youtu.be/R…

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09/23/24 2:00 277m 3:36.6

2 min Cool Down
30x30 cool down
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09/23/24 6x4:00/2:00r 4,564m 2:37.7

RA5k W1S1 6 x 4mins at 28spm
MID Tier "Hard" Workout

yout…

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09/23/24 4:00 555m 3:36.2

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

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09/22/24 2:00 257m 3:53.4

2 min Cool Down
30x30 cool down
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09/22/24 40:00 6,487m 3:04.9

RA5k W1S0 Prologue Workout - 40mins at 20spm
BOTTOM Tier Workout
youtu…

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09/22/24 4:00 581m 3:26.5

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

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09/15/24 14:50 2,532m 2:55.8

Rowed on EXR: Sunset Row with RowAlong

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09/15/24 3:41 491m 3:45.6

Rowed on EXR: EXR | Just Row on EXR World

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09/15/24 0:20 29m 5:48.2

30-Minute Build - Free UCanRow2 Workouts
app.erg.zone/w/IHB01J56QHapL1gfJo9uM…

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09/13/24 5x333m/1:00r 8:32.9 2:34.0

Jul 2023 - 9 x 333 = 2997
CTC This challenge was chosen by SPU: Te Waka

Row 9 reps of 333 metres with 60secs rest.

Ther…

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09/13/24 10x1:00/1:00r 1,640m 3:02.9

CBDB 20x1min (Clare Holman Row31)
10x1min/1min rest with 26/26/28/28/30/30/32/32/34
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