Patricia Hagen

Log

Date Workout Score Ave Comments Action
10/07/24 4:00 660m 3:01.8

Warm-up RowErg 4:00
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10/05/24 v10:00/3:28r...2 3,149m 3:10.5

RA5K Plan W1S2 - 4 x 10 Mins
🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️ View workout

10/05/24 v10:00/0:08r...1 1,578m 3:10.1 View workout
10/05/24 4:00 665m 3:00.4 View workout
09/30/24 1000m 6:56.8 3:28.4 View workout
09/30/24 v200m/1:17r...5 1,000m 2:41.2

2K - 200m intervals * 10/undef rest
2K - 200m intervals *10/undef rest
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09/25/24 v1:30/1:29r...8 2,173m 2:45.6 View workout
09/25/24 4:00 630m 3:10.4 View workout
09/24/24 5000m 41:31.1 4:09.1 View workout
09/22/24 v10:00/3:20r...3 4,808m 3:07.1

1K02 - W1S2 4 x 10min
10 mins x 4 at 18/20/18/20spm (2K+20/18/20/18) – Rest 2 mins between
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09/21/24 v1:00/1:23r...8 1,474m 2:42.8

1K01 - W1S1 8 x 1min @ 24spm
8x 1min with 1 min rests
Row each at your 1k pace and stroke rate
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09/20/24 1000m 7:41.8 3:50.9 View workout
09/20/24 0:30 76m 3:17.3 View workout
09/20/24 30:00 4,418m 3:23.7

1K12 - W3S2 30min @ varying pace
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA

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09/14/24 v500m/0:32r...3 2,000m 3:31.3 View workout
09/05/24 v100m/1:04r...10 1,000m 2:52.9

100m intervals/undef rest
100m * 20, undef rest
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09/05/24 v100m/r...1 100m 3:01.0 View workout
09/05/24 4:00 622m 3:12.9

Warm-up RowErg 4:00
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09/01/24 2x100m/0:10r 1:30.7 3:59.9

Fools Labor Day Do Work
Labor Day social
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09/01/24 4:00 562m 3:33.5

Warm-up RowErg 4:00
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08/31/24 v1:00/1:26r...5 941m 2:39.4

HIITS to zero in on watts/damper setting

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08/31/24 10x100m/0:10r 6:12.8 3:06.4

Fools Labor Day Do Work
Labor Day social
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08/31/24 4:00 626m 3:11.6

Warm-up

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08/30/24 v500m/0:12r...1 500m 2:48.4

Variable intervals

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08/30/24 v4:00/1:34r...2 3,855m 3:06.7

RA07 - W1S3 2 x 20 min
youtu.be/hNgJe_YT344

Fitness building BOTTOM Tier Rowing Ma…

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