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Kenny Muse

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/26/22	5x2000m/2:00r	41:18.3	2:03.9	RowErg	Row WOW - 24.9.22 2000m x 5 (rest 2m) R20/22/24/26/28 Start at 2km plus 17. Increase pace 2-3s per rate increase o…	View workout
09/23/22	v2000m/r...5	8,000m	2:06.4	RowErg	8000m 2000, R18 @ 2k + 20 1000, R28 @ 2k + 5 2000, R18 @ 2k + 20 1000, R28 @ 2k + 5 2000, R18 @ 2k + 20 No rest	View workout
09/21/22	30:00	6,927m	2:09.9	RowErg	RA1K - W4S4 An old fave: 30 mins at 18spm / 2K+20 youtu.be/dghPz95qXmw 🚣Row 30…	View workout
09/19/22	9000m	39:14.9	2:10.8	RowErg	Indoor Rowing - Session of the Week Variable Distance 9000m cont. (6x 1500m) 50-55% watts to start rates 18/20/22/1…	View workout
09/16/22	30:00	6,925m	2:09.9	RowErg	RA1K - W4S4 An old fave: 30 mins at 18spm / 2K+20 youtu.be/dghPz95qXmw 🚣Row 30…	View workout
09/14/22	v2000m/r...18	8,000m	2:08.9	RowErg	W24 - 2k/8x250m/2k/8x250m 8000m splits as 👇🏽 - 2000m @19spm +20secs 2k pace - 8x250m alternating between 19spm +20secs 2k pa…	View workout
09/12/22	v4000m/2:30r...3	10,000m	2:05.8	RowErg	Row WOW - 11.12.21 4km/2km/4km (rest 2m 30s) R20/26/20 Row the 4km at 2km plus 18. Increase the pace for the R26 by 9s/…	View workout
09/09/22	3x10:00/1:00r	6,974m	2:09.0	RowErg	RA1K - W3S4 10 mins x 3 at 18/20/18spm / 2K+20/18/20 – Rest 1 mins between youtu.be/…	View workout
09/07/22	v3:00/r...18	8,450m	2:07.8	RowErg	W20 - 3x12mins 90% of this session should be good quality steady-state rowing and the remaining 10% should be a strong effort to nudg…	View workout
09/05/22	6x1250m/2:00r	30:55.4	2:03.6	RowErg	Row WOW - 3.9.22 1250m x 6 (rest 2m) R22 Start at 2km plus 14 and improve if possible. 2K plus 14 means that the pace f…	View workout
09/05/22	1000m	4:18.9	2:09.4	RowErg	1K Warm up erg.zone	View workout
09/02/22	3x2000m/2:00r	25:02.5	2:05.2	RowErg	Row WOW - 12.2.22 2000m x 3 (rest 2m) R20/22/24 Start the R20 at 2km plus 18s/500m. Increase pace 2-3s/500m on the prev…	View workout
08/31/22	7500m	31:21.9	2:05.4	RowErg	5 x 1500m erg.zone	View workout
08/26/22	8000m	33:26.2	2:05.3	RowErg	8000m Pace change every 1k, no rest erg.zone	View workout
08/26/22	1000m	4:19.6	2:09.8	RowErg	1K Warm up erg.zone	View workout
08/24/22	40:00	9,435m	2:07.1	RowErg	40:00 PYRAMID - Free RowSkiBike Sessions erg.zone	View workout
08/22/22	3x12:00/2:00r	8,436m	2:08.0	RowErg	Row WOW - 20.8.22 - Free FM WOW erg.zone	View workout
08/19/22	5x6:00/1:30r	7,285m	2:03.5	RowErg	ROW 5x 6:00 Rest 1:30 Rate: 18 /22 /26\ 22\ 18spm Coach notes: Start 2k Pb plus 17sec. increase -4sec. with rate up A…	View workout
08/19/22	1000m	4:16.1	2:08.0	RowErg	1K Warm up erg.zone	View workout
08/17/22	9000m	38:18.9	2:07.7	RowErg	9000m(12 x 750)(GA) 12 x 750m, no rest, R18 @ 2k + 20, R22 @ 2k + 16 erg.zone	View workout
08/17/22	1000m	4:19.4	2:09.7	RowErg	1K Warm up erg.zone	View workout
08/15/22	4x10:00/3:00r	9,624m	2:04.6	RowErg	W38 - 4x10mins 4x10mins 24spm +15secs 2k pace 3mins rest erg.zone	View workout
08/15/22	1000m	4:13.1	2:06.5	RowErg	1K Warm up erg.zone	View workout
08/08/22	3x3000m/2:00r	38:13.3	2:07.4	RowErg	3000m x 3 (2min REST) *AEROBIC TRAINING* INTERVAL DISTANCE 3000m x 3 2min REST PACING NOTES: Set 1: R…	View workout
08/05/22	v1000m/2:00r...11	10,191m	2:04.4	RowErg	RA 34 - 9 x 4mins - The Best All Round Workout This really is The Best All Round workout. If you’re ever in two minds about wha…	View workout

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