Peter Kemp

Log

Date Workout Score Ave Comments Action
02/18/24 3000m 12:40.1 2:06.6

3k just row
app.erg.zone

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02/16/24 v4:00/1:09r...4 9,706m 2:22.1

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

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02/15/24 v4:00/1:18r...7 8,312m 2:17.1

RA1K - W3S2
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
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01/07/24 v4:00/1:29r...3 7,915m 2:16.4

Get fit 3
30 mins low intensity @ 20spm youtu.be/nHsmrAMsjjM?si=fzx-viO2t0…

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01/05/24 v4:00/2:16r...12 10,365m 2:13.1

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

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01/04/24 30:00 6,507m 2:18.3

30 mins @ 18 spm
app.erg.zone

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01/01/24 v4:00/1:30r...3 7,811m 2:18.2

Get fit 3
30 mins low intensity @ 20spm youtu.be/nHsmrAMsjjM?si=fzx-viO2t0…

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12/31/23 v4:00/1:28r...8 7,005m 2:08.4

Get fit 4
youtu.be/lsxW5ejZaL4?si=GH4o0pEpHZrC8EWR
4 mins warm up…

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12/23/23 v4:00/1:29r...3 7,391m 2:26.1

Get fit 3
30 mins low intensity @ 20spm youtu.be/nHsmrAMsjjM?si=fzx-viO2t0…

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12/20/23 v2:00/r...9 2,236m 2:14.1

10 Min rate ladder warm up
app.erg.zone

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12/19/23 v5:00/1:45r...12 12,849m 2:20.0

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

yo…

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12/17/23 v4:00/r...22 8,722m 2:17.5

40 minutes Mixed Intervals
youtu.be/V64DL9FP6Gg?si=fuFfhA0A3qAVYVew

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12/17/23 1:00 184m 2:43.8

40 minutes Mixed Intervals
youtu.be/V64DL9FP6Gg?si=fuFfhA0A3qAVYVew

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12/17/23 v2:00/r...9 2,247m 2:13.5

10 Min rate ladder warm up
app.erg.zone

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12/14/23 v4:00/1:18r...17 11,300m 2:15.3

3x15min ladders
10K W2S1 18/22/24/22/18 then 2 mins rest x 3. youtu.be/8frt-fHlNXk

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12/12/23 v4:00/1:11r...10 7,705m 2:20.1

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

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12/11/23 3000m 12:58.4 2:09.7

3k just row
app.erg.zone

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12/09/23 v4:00/0:55r...17 7,558m 2:22.8

RA 30/30 Day 10
Low intensity alternating between 18 and 20spm every 2 mins. youtu.be/zdfW-xzP…

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12/08/23 v4:00/1:30r...3 7,632m 2:21.5

Get fit 3
30 mins low intensity @ 20spm youtu.be/nHsmrAMsjjM?si=fzx-viO2t0…

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12/04/23 v4:00/1:18r...7 8,054m 2:21.5

RA1K - W3S2
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
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12/03/23 v4:00/2:14r...11 9,797m 2:14.7

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

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12/02/23 v4:00/r...22 8,636m 2:18.9

40 minutes Mixed Intervals
youtu.be/V64DL9FP6Gg?si=fuFfhA0A3qAVYVew

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12/02/23 0:13 40m 2:48.7

40 minutes Mixed Intervals
youtu.be/V64DL9FP6Gg?si=fuFfhA0A3qAVYVew

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11/29/23 v4:00/1:23r...7 11,922m 2:20.9

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

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11/26/23 3000m 13:00.0 2:10.0

3k just row
app.erg.zone

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