Mark D.

Log

Date Workout Score Ave Comments Action
01/02/23 v0:11/r...1 32m 3:01.2

RA 2K Redux W1S2 Mid-Tier
3min @2k+5 (28SPM) 3min rest
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01/01/23 v4:00/3:29r...3 7,597m 2:22.1

RA 2K Redux W1S1 30min
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12/15/22 30:00 6,131m 2:26.7

30 minutes - Row - C2 Rankings & Challenges
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12/14/22 43:46 9,018m 2:25.6 View workout
12/13/22 48:26 10,010m 2:25.1 View workout
12/12/22 v4:00/1:12r...7 7,288m 2:19.9

RA WK4S6 30min 18/20SPM
Recovery Row
4min Warmup
Repeat for 30min
5min@18 SPM (2k+20)
5min@20SPM (2K+18)

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12/11/22 v10:00/9:15r...3 2,570m 2:43.4

RANDOM RA rows
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12/11/22 2000m 7:56.1 1:59.0

2000 Meters - Row - C2 Rankings & Challenges
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12/11/22 10:00 2,066m 2:25.2

10 Minute Warmup - Free RowAlong Sessions
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12/10/22 v5:00/1:42r...3 5,280m 2:22.0

RA WK4S4 1min max/19min @18SPM
5min Warmup
1min 2k Pace
19min 18SPM 2k+21
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12/09/22 v4:59/r...1 960m 2:35.9

RANDOM RA rows
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12/09/22 v4:00/1:08r...6 8,296m 2:21.0

RA WK4S3 5×7min @20SPM
4min Warmup
5×7min @20SPM 1 min rest
2k+19
yout…

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12/08/22 v5:00/2:10r...5 4,678m 2:14.6

RA WK4S2 7/5/3/1
4min 7/5/3/1 with 2 min rests
24/26/28/30
2k+12/9/5/2
youtu.be/N1…

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12/07/22 v7:06/r...1 1,370m 2:35.8

RANDOM RA rows
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12/07/22 v4:00/1:37r...4 8,450m 2:22.0

RA WK4S1 (Bottom) 3x12
4min Warmup
3x12min @18SPM 2k+21
90second rest
youtu.be/1Sq…

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12/06/22 v4:00/3:05r...2 5,408m 2:13.1

RA WK3S6 (Mid) 20min@ 28SPM
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12/05/22 v4:00/1:23r...5 9,200m 2:23.4

RA W3S5 (Bottom) 4x10min
4min Warmup
4x10min @20SPM 2k+19
1min rest
youtu.be/xH9A-…

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12/04/22 v10:00/2:23r...4 9,122m 2:11.5

RA WK3S4 12/10/8
10min warmup
12/10/8 Min @ 26-28SPM 2k+7-8
5min in between
youtu…

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12/03/22 v10:00/0:26r...1 1,955m 2:33.4

RANDOM RA rows
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12/03/22 v4:00/1:21r...2 7,063m 2:24.4

RA WK3S3 30 min @ 18SPM
4min Warmup
30 min@ 18SPM 2k+20
youtu.be/EoHG1UL8YbY
<…

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12/02/22 v10:00/2:33r...1 2,024m 2:28.2

RANDOM RA rows
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12/02/22 v4:00/3:49r...5 4,719m 2:07.1

RA WK3S2 Mid 4×4 @30SPM
4min Warmup
4x4min @30SPM 2k+1
5min rest
youtu.be/1I…

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12/01/22 v5:36/r...1 1,113m 2:31.3

RANDOM RA rows
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12/01/22 v4:00/1:16r...2 7,325m 2:19.2

RA WK3S1 30min @ 26 SPM
4 min Warmup
30min @ 26SPM 2k+18
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12/01/22 v4:00/1:23r...2 1,035m 3:05.5

RA WK3S1 30min @ 26 SPM
4 min Warmup
30min @ 26SPM 2k+18
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