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Mark D.

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/14/25	v4:00/1:52r...8	7,121m	2:14.8	RowErg	RA 5K W2S1 🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30 rests 🚣‍♀️ Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3) E…	View workout
12/12/25	v4:00/1:24r...10	6,776m	2:30.5	RowErg	RA 5K W1S5 🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣‍♀️ 4mins done at 20spm 2mins done a…	View workout
12/09/25	v4:00/0:56r...3	9,097m	2:25.1	RowErg	RA 5K W1S4 🚣 Week 1 Session 4 is 2 x 20 minutes at 22spm (2 minute rest) 🚣‍♀️ Pace Guide = 2K+16 to 18 (5K+11 to 13) …	View workout
12/08/25	v4:00/1:40r...13	6,027m	2:19.3	RowErg	RA 5k W1S3 🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️ Pace Guide = 5K pace or better (2K+5-6) Ef…	View workout
12/06/25	v10:00/1:32r...4	8,133m	2:27.5	RowErg	RA 5k W1S2 🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️ Pace Guide = 2K+20/18 (5K+15/13)	View workout
12/04/25	v4:00/2:34r...7	6,090m	2:17.9	RowErg	RA 5K W1S1 🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣‍♀️ Pace Guide = 2K+6-8 (5K+1-3) Effort Guide…	View workout
11/27/25	13624m	1:27:28.1	3:12.6	RowErg	Holiday RowAlong Thanksgiving (🛩 🚂& 🚗) Christmas (A 🎄 Story) Groundhog Day (🦫 Day) app…	View workout
11/27/25	178m	1:13.5	3:26.4	RowErg	Holiday RowAlong Thanksgiving (🛩 🚂& 🚗) Christmas (A 🎄 Story) Groundhog Day (🦫 Day) app…	View workout
11/21/25	v4:00/3:07r...2	8,995m	2:26.7	RowErg	RA 5K Plan Prologue 🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️ Pace Guide = 2K+18-20 (5K+13-15) Effort Guide = 5-6	View workout
11/19/25	2:07	353m	2:59.8	RowErg	Workout Warmup/Cool Down 10 Minutes app.erg.zone	View workout
11/19/25	v4:00/1:17r...7	6,725m	2:31.6	RowErg	RA 2K Redux W5S6 Bottom Tier 4min Warmup 30Min 2k+20 (18SPM) 2K+18 (20SPM) app.erg.zon…	View workout
11/07/25	3:10	495m	3:12.4	RowErg	Workout Warmup/Cool Down 10 Minutes app.erg.zone	View workout
11/07/25	2000m	8:27.6	2:06.9	RowErg	2000 Meters - Row - C2 Rankings & Challenges app.erg.zone/w/WKv1px4rQP2bZ…	View workout
11/07/25	10:00	2,033m	2:27.5	RowErg	Workout Warmup/Cool Down 10 Minutes app.erg.zone	View workout
11/05/25	v5:00/1:56r...3	5,081m	2:27.6	RowErg	RA 2K Redux W5S4 Race Prep 5min Warmup 1 min 2k Pace/Stroke 19Min 2k+20(18SPM) app.erg.zon…	View workout
11/04/25	v4:00/1:24r...6	7,995m	2:26.3	RowErg	RA 2K Redux W5S3 Bottom Tier 4min Warmup 5x7min 1 min rest 2K+18 (20SPM) app.erg.zone<…	View workout
10/30/25	v4:00/1:41r...5	4,278m	2:20.2	RowErg	RA 2K Redux W5S2 Mid Tier 4min Warmup 7/5/3/1 w/2min rest 24/12, 26/9, 28/5, 30/2(SPM/2k+) View workout
10/28/25	v4:00/1:11r...7	6,958m	2:26.5	RowErg	RA 2K Redux W5S1 Bottom Tier 4min Warmup 30min @ 18SPM 2K+20 5 Powerstroke ever 5 min app.…	View workout
10/15/25	v5:00/1:31r...2	7,342m	2:23.0	RowErg	RA 2K Redux W4S6 Mid Tier 4min Warmup 30 min 2K+15 (20SPM) app.erg.zone	View workout
10/14/25	v4:00/1:47r...7	8,169m	2:26.8	RowErg	RA 2K Redux W4S5 Bottom Tier 4min Warmup 6x6Min @ 2K+18-20 (20/18SPM) app.erg.zone	View workout
09/30/25	v5:00/1:16r...4	6,286m	2:18.4	RowErg	RA 2K Redux W4S4 Max Tier 5min Warmup 10/8/6 2K +5 28SPM 2:30min rest between app.erg.zone…	View workout
09/17/25	v4:00/1:07r...2	6,914m	2:27.5	RowErg	RA 2K Redux W4S3 Bottom Tier 4min Warmup 30Min @ 2K+18 (20SPM app.erg.zone	View workout
09/13/25	v1924m/1:26r...2	3,934m	2:13.7	RowErg	In memory of "Bea" In memory of Maternal Grandmother Marion "Bea" Green (Mumford) BORN: March 1, 1924	View workout
09/11/25	v9:11/0:17r...4	9,045m	2:18.3	RowErg	9/11 Memorial Row SYMBOLISM Interval 1- 9 Min 11 Sec Rest: 17sec (minutes between impact on both Towers) Interval 2 - 200…	View workout
09/06/25	v1:00/1:00r...6	4,562m	2:18.0	RowErg	WOD - 1/2/3/4/5/6 minutes with 1 minute rest - C2 Row WOD app.erg.zone/w/5oHz…	View workout

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