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Rick Bayko

Log

Date	Workout	Score	Ave	Type	Comments	Action
08/29/24	1:00	458m	2:11.0	BikeErg	PM----Goal: 2:11	View workout
08/29/24	2500m	5:52.0	2:20.8	BikeErg	Warmup	View workout
08/25/24	1:09:33.0	10,647m	3:15.9	Water	AM----CRI Vets----Charles River in Alden Star (Mirana)----Worked on Oars off the water, body over sooner	View workout
08/24/24	29:02.0	4,200m	3:27.3	Water	AM----Merrimack River in Alden Star----Tech stuff, trying to keep elbows pushing into the pin, oars off the water, knees down longer. …	View workout
08/23/24	2000m	8:27.2	2:06.8	RowErg	PM----Goal: 2:07 pace or better, S10MPS----Actual: Strapless, 10.5 MPS, 22.3 SPM	View workout
08/23/24	12:00	2,431m	2:28.0	RowErg	Warmup	View workout
08/22/24	4000m	8:47.7	2:11.9	BikeErg	PM----Goal: 2:12 pace	View workout
08/22/24	30:35.9	4,158m	3:40.7	Water	AM----Merrimack River in Alden Star----Short row working on keeping oars off the water, delaying back opening and keeping knees down long…	View workout
08/21/24	8:00	1,584m	2:31.5	RowErg	Cooldown	View workout
08/21/24	21097m	1:38:20.7	2:19.8	RowErg	AM----Goal: 2:20.9 pace or better @ S10MPS----Actual: 11.7 MPS, Strapless----Quick drink of water at 5, 9, 13, and 17km----A little wor…	View workout
08/21/24	8:00	1,636m	2:26.6	RowErg	Warmup	View workout
08/20/24	2500m	5:47.5	2:19.0	BikeErg	Cooldown	View workout
08/20/24	200m	0:25.9	2:09.5	BikeErg	PM----Goal: 2:10 pace	View workout
08/20/24	500m	1:05.4	2:10.8	BikeErg	PM----2:11 pace	View workout
08/20/24	1:00	453m	2:12.4	BikeErg	PM----Goa;: 2:12 pace	View workout
08/20/24	4000m	8:51.9	2:12.9	BikeErg	PM----Goal: 2:13 pace	View workout
08/20/24	2500m	5:46.8	2:18.7	BikeErg	Warmup	View workout
08/20/24	1:08:34.0	10,100m	3:23.6	Water	AM----Merrimack River in Alden Star----Bucked the current and the outgoing tide upriver in 42:58, and rode them back downriver in 25:00--…	View workout
08/19/24	10:00	1,978m	2:31.6	RowErg	Cooldown	View workout
08/19/24	5000m	22:08.9	2:12.8	RowErg	PM----Goal: 2:13.4 pace or better @ S10MPS----Actual: 10.5 MPS, Strapless----UT1	View workout
08/19/24	10:00	2,097m	2:23.0	RowErg	Warmup	View workout
08/18/24	56:36.7	9,300m	3:02.6	Water	AM----CRI Vets on the Charles River in Alden Star----Just PaulF & me----Steady state, stability drills, 22-24-26-24-22 pyramid for 2&…	View workout
08/17/24	10:00	1,977m	2:31.7	RowErg	Cooldown	View workout
08/17/24	6000m	26:28.5	2:12.3	RowErg	AM----Goal: 2:13 pace or better @ S10MPS----Actual: , 10.4 MPS, strapless--UT1	View workout
08/17/24	10:00	2,062m	2:25.4	RowErg	Warmup	View workout

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