Mark D.

Log

Date Workout Score Ave Comments Action
01/25/25 10000m 49:27.8 2:28.3

10,000 Meters - Row - C2 Rankings & Challenges
app.erg.zone/w/qrdvv_1_Q0q…

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01/25/25 v4:00/1:28r...2 5,889m 2:22.6

RA WK2S6 24Min @ 26SPM
4min warmup
24min @26SPM 2k+11
youtu.be/O333MBy6PAY

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01/20/25 v4:00/1:13r...3 8,958m 2:27.3

RA WK2S5 2x20min
4min Wamrup
2x20min in rest
18SPM 2k+21
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01/18/25 v10:00/1:55r...8 5,740m 2:15.8

RA WK2S4 Pyramid Sprints
10 min Warmup
Pyramid
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01/18/25 v0:24/r...1 60m 3:20.0

RA WK2S4 Pyramid Sprints
10 min Warmup
Pyramid
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01/15/25 v4:00/1:59r...4 8,203m 2:26.2

RA WK2S3 3x12 w/2min rest
4min Warmup
3x12min W/2min rest
24SPM @ 2K+18
youtu.be/…

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01/12/25 v4:00/2:21r...5 7,947m 2:15.9

RA Wk2S2 4x8min 5min rest
4x8min w/5min rest
28SPM @ 2K+5-6
youtu.be/HWev6_ZZ0us

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01/11/25 v4:00/1:06r...2 6,933m 2:27.1

RA Wk2S1 30Min @ 20SPM
4 min Warmup
30Min 20SPM 2k+18
youtu.be/uItTodIjquM

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01/09/25 2:05 375m 2:47.3 View workout
01/09/25 v4:00/1:00r...2 5,004m 2:23.8

RA Wk1S6 20min@26SPM
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01/07/25 v4:00/1:04r...4 8,254m 2:25.3

RA WK1S5 3x12min/1:30R
3x12min w 1:30R
20SPM @ 2K+18

youtu.be/kLpzC_EeLKw
<…

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01/05/25 v2:00/3:31r...8 3,899m 2:03.1

RA WK1S4 8x2min/3:30
8*2min/3:30Rest 2K+0
youtu.be/38rYiWcRnP4
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01/03/25 v4:00/0:58r...3 8,654m 2:32.5

RA 2K WK1S3 2x20min 2 min rest
4min warmup
2x20 min @ 18 SPM 2k+20-22
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01/01/25 v4:00/1:32r...6 7,250m 2:20.6

RA 2K Wk1S2 5x6min
Week 1 S2 – 6mins x 5 at 28spm / 2K+5 with 5 min rest between each
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12/30/24 24:00 4,619m 2:35.8 View workout
12/30/24 v4:00/0:57r...2 1,915m 2:36.6

RA 2K WK1S1 30min @22Spm 2k+18
4min Warmup, 30min @ 22SPM 2k+18
youtu.be/V_hH08W4Aq0

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12/24/24 15007m 1:33:06.5 3:06.1

Holiday RowAlong
Thanksgiving (πŸ›© πŸš‚& πŸš—)
Christmas (A πŸŽ„ Story)
Groundhog Day (🦫 Day)
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11/28/24 17755m 1:31:59.8 2:35.4

Holiday RowAlong
Thanksgiving (πŸ›© πŸš‚& πŸš—)
Christmas (A πŸŽ„ Story)
Groundhog Day (🦫 Day)
app…

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11/25/24 28:07 5,417m 2:35.7 View workout
11/04/24 v5:00/1:56r...3 5,310m 2:21.2

RA 2K Redux W5S4 Race Prep
5min Warmup
1 min 2k Pace/Stroke
19Min 2k+20(18SPM)
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11/02/24 v4:00/1:25r...6 8,156m 2:23.4

RA 2K Redux W5S3 Bottom Tier
4min Warmup
5x7min 1 min rest
2K+18 (20SPM)
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11/01/24 v4:00/1:45r...5 4,333m 2:18.4

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+)
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10/31/24 v4:00/1:08r...7 6,796m 2:30.0

RA 2K Redux W5S1 Bottom Tier
4min Warmup
30min @ 18SPM 2K+20
5 Powerstroke ever 5 min
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10/23/24 v5:00/1:32r...2 7,334m 2:23.1

RA 2K Redux W4S6 Mid Tier
4min Warmup
30 min 2K+15 (20SPM)
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10/22/24 v4:00/1:48r...7 8,398m 2:22.8

RA 2K Redux W4S5 Bottom Tier
4min Warmup
6x6Min @ 2K+18-20 (20/18SPM)
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