Mike Gratton

Log

Date Workout Score Ave Comments Action
04/11/23 v5:00/1:00r...7 5,874m 1:57.4

5 1
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03/30/23 v5:00/r...9 8,332m 1:58.8

5/5 x 3 - 90/60/30
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03/30/23 v500m/0:30r...5 1,500m 1:54.6

5/4/3/2/1 - Row warm up - Bespoke FM Plans
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03/23/23 30:00 7,383m 2:01.9

Mike 30 mins 18/20/22/20/18
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03/23/23 v2:00/1:00r...4 1,597m 1:52.7

2/1/2/1 - Mike
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03/17/23 5000m 20:07.6 2:00.7

5k
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03/08/23 5x5:00/1:00r 6,340m 1:58.2

30
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03/02/23 v5:00/1:30r...9 7,437m 1:56.9

Row WOW - 7.1.23
5m/1m/5m/1m/5m/1m/5m/1m/5m

R20/R30

Start at 2km plus 16-17. R30 at 2km pace - 2

2K plus 16 mean…

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02/23/23 6x0:30/0:30r 826m 1:48.9

Mike 30s x 6 - increase pace - Bespoke FM Plans
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02/22/23 30:00 7,466m 2:00.5

30 mins
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02/16/23 v3:00/1:00r...3 1,564m 1:55.0

3/2/1 row warm up - Bespoke FM Plans
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02/14/23 5x5:00/1:00r 6,354m 1:58.0

30
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02/09/23 3x1:30/0:30r 1,147m 1:57.6

90s x 3 (rest 30s) warm up
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02/08/23 v5:00/1:00r...7 5,892m 1:57.1

5 1
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02/02/23 3x500m/1:00r 5:49.3 1:56.4

Row 3 x 500 warm up
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02/01/23 v5:00/1:00r...7 5,857m 1:57.8

5 1
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01/26/23 3x1:30/0:30r 1,163m 1:56.0

90s x 3 (rest 30s) warm up - Bespoke FM Plans
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01/25/23 30:00 7,265m 2:03.8

Day 25 - 30 in 30 with Fitness Matters
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01/19/23 v2:00/1:00r...4 1,576m 1:54.2

Row warm up 2/1/2/1 - R20/24/20/28 - Bespoke FM Plans
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01/18/23 v8:00/1:30r...5 6,593m 1:58.3

Day 17 - 30 in 30 with Fitness Matters
app.erg.zone/w/RBgSS51tSNeL9bLAp6fkwQ<…

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01/12/23 v400m/r...4 1,000m 1:56.0

400/100 Row warm up x2
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01/05/23 v400m/r...2 800m 2:02.6

400/100 Row warm up x2
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01/04/23 5x5:00/1:00r 6,346m 1:58.1

30
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12/29/22 v1000m/0:30r...5 3,000m 1:52.8

1000/800/6/4/2 warm up - Bespoke FM Plans
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12/28/22 8000m 32:18.5 2:01.1

#FMPW336S1 - FM Rowing Plan
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