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Russell Grocott

Log

Date	Workout	Score	Ave	Type	Comments	Action
05/16/20	v3:00/r...12	5,514m	2:10.5	RowErg	3 x 8 min 1:30r First interval: 3 minutes @20 1 minute @24 3 minutes @22 1 minute @26 Second interval:	View workout
05/15/20	v4:00/r...12	6,885m	2:10.7	RowErg	2 x 15min / 1:30 r 4 @ 20, 22 1 @ 22, 24 4 @ 20, 22 1 @ 24, 26 4 @ 20, 22 1 @ 26, 28	View workout
05/13/20	4x8:00/1:00r	7,364m	2:10.3	RowErg	Eric Murray 4 x 8min 4/4 @ 20/22 4/4 @ 22/24 3/3/2 @ 22/24/26 2/2/2/2 @ 20/22/24/26	View workout
05/12/20	v4:00/r...12	6,741m	2:13.5	RowErg	2 x 15min / 1:30 r 4 @ 20, 22 1 @ 22, 24 4 @ 20, 22 1 @ 24, 26 4 @ 20, 22 1 @ 26, 28	View workout
05/10/20	4x5:00/2:00r	4,567m	2:11.3	RowErg	4 x 5 Min: 1 min @ 20 1 min @ 22 1 min @ 24 1 min @ 26 1 min @ 28 2 min r	View workout
05/09/20	2:51	513m	2:46.6	RowErg		View workout
05/09/20	4x8:00/1:00r	7,362m	2:10.3	RowErg	Eric Murray 4 x 8min 4/4 @ 20/22 4/4 @ 22/24 3/3/2 @ 22/24/26 2/2/2/2 @ 22/24/26/28	View workout
05/08/20	9:59	2,366m	2:06.6	RowErg	MEDIUM STROKE RATE LADDER 4 min @ 22 4 min @ 24 2 min @ 26	View workout
05/08/20	11:59	2,749m	2:10.9	RowErg	FLOW + INTERVAL ROW 2 min max distance Split 1:46 Distance: 562m	View workout
05/07/20	3:03	515m	2:57.7	RowErg	Cool down	View workout
05/07/20	v5:00/r...10	7,024m	2:08.1	RowErg	2 x 15min / 1:30 r 1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28 2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30	View workout
05/05/20	v10:00/2:00r...3	6,979m	2:08.9	RowErg	3 x 10 min with 2 min r 2 min stroke increases 18, 20, 22, 24, 26 20, 22, 24, 26, 28 22, 24, 26, 28, 30	View workout
05/04/20	v8:00/2:00r...3	5,766m	2:04.8	RowErg	First interval: 3 minutes @20 1 minute @24 3 minutes @22 1 minute @26 Second interval: 2 minutes @20 2 minu…	View workout
05/02/20	v5:00/r...8	9,318m	2:08.7	RowErg	8 x 5min 4@20 -> 1@24 4@20 -> 1@26 4@20 -> 1@28 4@20 -> 1@30 Back squat 8x8 reps @ 50KG	View workout
04/30/20	v5:00/r...10	6,798m	2:12.3	RowErg	2 x 15min / 1:30 r 1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28 2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30	View workout
04/29/20	40:00	9,082m	2:12.1	RowErg	40 min 4/1 min changes 24 x 2 26 x 2 28 x 2 30 x 2	View workout
04/29/20	0:46	145m	2:40.6	RowErg		View workout
04/27/20	5x5:00/2:00r	5,844m	2:08.3	RowErg	5 x 5 min @ 20,22,24,26,28 / 2 min r	View workout
04/25/20	2:56	513m	2:52.4	RowErg		View workout
04/25/20	6x6:00/0:30r	8,162m	2:12.3	RowErg	6 x 6min / 30s r 6 @ 20 3/3 @20/22 6 @ 22 2/2/2 @ 20/22/24 2/2/2 @ 22/24/26 2/2/2 @ 22/24/26	View workout
04/25/20	2:55	565m	2:34.8	RowErg		View workout
04/23/20	v8:00/2:00r...3	5,573m	2:09.1	RowErg	Back squat @ 50KG 8 x 8 reps / 3 min r	View workout
04/23/20	0:19	52m	3:11.3	RowErg		View workout
04/22/20	v5:00/r...10	7,006m	2:08.4	RowErg	2 x 15min / 1:30 r 1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28 2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30	View workout
04/21/20	4:17	1,021m	2:06.1	RowErg	Push press 10 x 15kg 10 x 25kg 10 x 30kg 10 x 35kg 10 x 40kg 10 x 45kg	View workout

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