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Log

Date Workout Score Ave Comments Action
11/29/19 39:10.3 10,000m 1:57.5

5 sets of 2,000m row with 90 seconds rest between sets

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11/26/19 3:32.2 1,000m 1:46.1 View workout
11/25/19 1:37.9 500m 1:37.9 View workout
11/25/19 3:28.8 1,000m 1:44.4 View workout
11/25/19 7:22.4 2,000m 1:50.6 View workout
11/25/19 12:03.2 3,000m 2:00.5 View workout
11/23/19 10694m View workout
11/23/19 1:28.1 500m 1:28.1 View workout
11/22/19 1:00.0 348m 1:26.2

38 spm

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11/22/19 0:16.3 100m 1:21.5 View workout
11/22/19 10:00.0 2,752m 1:49.0

10 sets of 1:00 row and 1:00 Assault Bike with 0:30 rest between row and assault bike

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11/20/19 11:51.4 3,000m 1:58.5

3 sets of 1,000m with no rest between sets

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11/19/19 4:00.0 1,295m 1:32.6

1:00 max effort row x 4 rounds with 3 minutes rest between rounds.
1. 317
2. 311
3. 334
4. 333

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11/19/19 11:32.7 3,000m 1:55.4

750m x 4 sets with 1 minute rest between

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11/13/19 18:03.6 5,000m 1:48.3

5k Time Trial

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11/09/19 16:05.0 4,200m 1:54.8

600m intervals x 7 rounds
1. 22 spm
2. 25 spm
3. 28 spm
4. 31 spm
5. 28 spm
6. 25 spm
7. 22 spm

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11/09/19 9:00.0 2,846m 1:34.8

Golf Rowing
1:00 on/off for 9 rounds
1:34.8/500m rate

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11/06/19 19:03.0 5,000m 1:54.3

1,000m @ 28 spm - 1:53.3 rate
1,000m @ 24 spm - 1:53.6 rate
1,000m @ 20 spm - 1:54.9 rate
1,000m @ 24 spm - 1:57 rate (23 spm…

 View workout
11/04/19 3859m

5" @ 20 SPM
1265M 1:58.5

4" @ 22 SPM
1017M 1:57.9

3" @ 24 SPM
779M 1:55.5

2" @ 26 SP…

 View workout
11/02/19 5:00.0 1,681m 1:29.2

10 rounds - about 15 minutes
0:30 work & 1:00 rest
**set rower for work and rest intervals**

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11/02/19 11:09.0 3,000m 1:51.5

**Set rower for 5 intervals of 600m**
1. 22 SPM 2. 25 SPM 3. 28 SPM
4. 25 SPM 5. 22 SPM

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10/25/19 20:00.0 3,000m 3:20.0

Every 500m, 1:00 plank
20:00 running clock.

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10/25/19 5:00.0 1,100m 2:16.3

Warm-up for 20.3

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10/23/19 15:04.9 4,000m 1:53.1

Concept 2 Website Fast Workout
1000m and rest row for 1:00
4 rounds

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11/28/18 6:46.0 2,000m 1:41.5 View workout