Peter Kemp

Log

Date Workout Score Ave Comments Action
05/05/24 v4:00/2:15r...12 10,482m 2:11.6

RA70 - 40 mins alternating 20/24spm every 4 mins
10KW5S5 - youtu.be/PjCSvTrrFN0

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05/02/24 3000m 13:44.0 2:17.3

3k just row
app.erg.zone

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04/30/24 1:02:26 20,040m 1:33.4 View workout
04/26/24 v5:00/1:07r...5 15,102m 2:19.0

RA 23 - 20min x 3 to HR
youtu.be/gsKOc-eYdaI?si=0DKIGL7eCZv7OGuj

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04/22/24 v4:00/1:51r...6 10,169m 2:15.7

40mins 20 spm +w/up & cool down
youtu.be/EG40_MayVZc
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04/19/24 v2:00/r...9 2,194m 2:16.7

10 Min rate ladder warm up
app.erg.zone

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04/12/24 v2:00/r...9 2,211m 2:15.6

10 Min rate ladder warm up
app.erg.zone

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04/10/24 v4:00/2:05r...12 10,696m 2:14.6

VO2 max 40 mins
40 mins alternating 20/24spm every 4 mins RA70 10KW5S5 - youtu.be/PjCSvTrrFN0…

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04/10/24 5:00 1,069m 2:20.3

5 minute warmup Stand-alone
5 mins warm up session only
app.erg.zone

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04/08/24 v4:00/1:09r...4 9,854m 2:20.0

RA 23 - 20min x 2 - W4S1 - RowAlong Community
app.erg.zone/w/fzVw8swwTVyGFMg_…

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04/06/24 3000m 14:01.6 2:20.2

3k just row
app.erg.zone

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04/02/24 3000m 13:16.8 2:12.8

3k just row
app.erg.zone

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03/29/24 v5:00/1:28r...12 12,805m 2:20.5

10x5min @18/20 +wucd no rest
5 minute intervals alternating 18spm@+20 and 20spm @+18

yo…

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03/23/24 v4:00/1:23r...7 12,124m 2:18.5

5x10mins Alt 18/20 U/D rests - Z2 pace
Programmed as undefined rests. youtu.be/faujjz9E8E0

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03/21/24 3000m 12:32.3 2:05.3

3k just row
app.erg.zone

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03/19/24 3000m 13:04.3 2:10.7

3k just row
app.erg.zone

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03/13/24 3000m 13:30.2 2:15.0

3k just row
app.erg.zone

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03/12/24 v5:00/1:45r...7 12,296m 2:21.6

10KW5S2 50min alt 18/20 @+22/20 +wucd
10KW5S2 - youtu.be/oO1yO9wOHsI

Row 50 minutes…

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03/10/24 v4:00/1:23r...7 12,188m 2:17.8

5x10mins Alt 18/20 U/D rests - Z2 pace
Programmed as undefined rests. youtu.be/faujjz9E8E0

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03/09/24 3000m 13:36.3 2:16.0

3k just row
app.erg.zone

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03/05/24 3000m 12:44.1 2:07.3

3k just row
app.erg.zone

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02/29/24 3000m 13:10.9 2:11.8

3k just row
app.erg.zone

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02/27/24 3000m 13:21.6 2:13.6

3k just row
app.erg.zone

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02/23/24 23:30 5,055m 2:19.4 View workout
02/19/24 v5:00/1:08r...12 12,777m 2:20.8

10x5min @18/20 +wucd no rest
5 minute intervals alternating 18spm@+20 and 20spm @+18

yo…

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