Mike Gratton

Log

Date Workout Score Ave Comments Action
05/14/24 v1200m/1:31r...12 7,800m 1:57.8

Tuesday - Clock face - Mike G Bespoke
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05/11/24 3x12:00/2:00r 8,929m 2:00.9

#FMPW407S1 - FM Rowing Plan
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05/09/24 v400m/0:40r...5 1,300m 1:55.4

Warm up - 400/2/1/2/400 - Mike G Bespoke
app.erg.zone/w/39dORL79TNyoG0P1Ml5J…

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05/07/24 9000m 36:57.8 2:03.2

Tuesday - 9km R18/18/26/18/18 - Mike G Bespoke
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04/30/24 v2000m/3:40r...5 6,250m 1:57.0

Tuesday - 2000m/1250m/750m/250m/2000m - Mike G Bespoke
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04/27/24 8000m 31:44.9 1:59.0

Row WOW - 20.4.24 - Free FM WOW
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04/23/24 v1000m/3:02r...9 6,000m 1:50.4

Tuesday - 1km/750/500/250 x 3 - Mike G Bespoke
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04/20/24 v600m/2:30r...9 3,600m 1:41.8

Row WOW - 13.4.24 - Free FM WOW
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04/20/24 1000m 3:59.7 1:59.8

Warmup
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04/18/24 v1:00/0:20r...5 937m 1:46.7

Warm up - 1m/50s/40s/30s/20s - Mike G Bespoke
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04/16/24 v1000m/r...12 7,500m 1:59.6

Tuesday - 1250 x 6 - Mike G Bespoke
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04/13/24 4x2000m/2:00r 32:44.8 2:02.8

#FMPW402S5 - FM Rowing Plan
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04/11/24 v750m/0:30r...3 1,500m 1:55.7

750/500/250 - Warm up - Mike G Bespoke
app.erg.zone/w/MFuBa_NtRvCPuORY1siHeQ<…

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04/09/24 v1250m/2:01r...7 12,500m 1:54.3

2500m bike/1250m Row x 7 - Mike G Bespoke
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04/04/24 v600m/0:30r...3 1,200m 1:54.9

600/400/200 - Warm up - Mike G Bespoke
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04/02/24 v2000m/4:09r...5 7,250m 1:59.0

Tuesday - 2000/1250/750 - R20/22/24 - Mike G Bespoke
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03/30/24 6x1250m/1:30r 29:26.4 1:57.7

#FMPW401S3
1250m x 8 (r90s) R20/24

R20 at 2km plus 18. Increase pace 5-6s for the R24
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03/28/24 v600m/0:30r...3 1,200m 1:54.7

600/400/200 - Warm up - Mike G Bespoke
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03/26/24 v1500m/2:11r...7 7,500m 2:00.1

Tuesday - 1500/1000/500 - R18/22/26 x 3 - Mike G Bespoke
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03/21/24 v400m/0:30r...4 1,000m 1:52.0

400/3/2/1 warm up - Mike G Bespoke
app.erg.zone/w/ZQKv5GeRSPeG18rAGLsJTA<…

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03/19/24 v2250m/2:21r...6 7,950m 2:00.0

Tuesday - 2250/1125/600 - R18/22/26 x 2 - Mike G Bespoke
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03/18/24 v5:00/1:15r...11 8,911m 1:57.8

#FMPW398S2 - FM Rowing Plan
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03/14/24 4x300m/0:30r 4:36.7 1:55.2

300m x 4 (rest 30s) warm up - Mike G Bespoke
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03/12/24 v2000m/2:11r...7 9,000m 1:59.4

Tuesday - 2000/1000/500 - R20/22/24 x 3 - Mike G Bespoke
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03/11/24 4x2000m/2:00r 31:35.8 1:58.4

2k * 4
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