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Log

Date Workout Score Ave Comments Action
01/21/19 500m 1:54.2 1:54.2

500m Sprint Piece: Damper: 4. Average Watts: 235, Peak Watts/100m: 256.

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01/21/19 5:00 829m 3:00.9

Warmup WO: Damper: 8, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 39. Force: Av 20 kg, Peak 30 kg.

…		 View workout
01/20/19 2000m 10:13.6 2:33.4

Slow Evening Relaxation Row: Target: 24 SPM, Average Wattage: 100. Average Watts: 97.

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01/18/19 5:00 972m 2:34.3

Gentle Cool Down Row.

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01/18/19 5:00 471m 5:18.4

Gentle Cool Down Row.

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01/18/19 5000m 21:14.0 2:07.4

Open Row: Damper: 4, Drag: 122. Targets: SPM >28 Average Watts: >163. 2018-19 PB, Prior 2017-04-08, 21:00.00.

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01/18/19 5:00 723m 3:27.4

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 39. Force: Av 20 kg, Peak 30 kg.

…		 View workout
01/17/19 5:00 771m 3:14.5

Gentle Cool Down Row.

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01/17/19 2000m 8:27.7 2:06.9

AM Body Warm Up Technical Row: Easy start building up to hard finish. Damper: 4, Drag:125. Targets: 28 SPM, 2:10/500 m, Watts: 145. Avera…

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01/17/19 5:00 871m 2:52.2

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 69. Force: Av 20 kg, Peak 30 kg.

…		 View workout
01/16/19 v6:00/6:00r...6 4,680m 2:14.6

Dark Horse Rowing Drag Factor Calibration Interval Row.

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01/15/19 2000m 8:39.9 2:09.9

Technical Row: Damper: 6, Drag: 151, Targets: 24 SPM, 02:10, Watts: 145. Average Watts: 159 Force: Average 40 kg Peak 65 kg. Focused on s…

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01/15/19 5:00 867m 2:53.0

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 102. Force: Av 30 kg, Peak 51 kg.

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01/14/19 2000m 9:20.0 2:20.0

Light Technical Row: Damper: 1, Drag: 83, Targets: 20-24 SPM, 02:25, Watts: 120. Force: Average 40 kg Peak 65 kg. Focused on stroke and p…

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01/13/19 2000m 9:33.4 2:23.3

Light Technical Row: Damper: 4, Drag: 123-25, Targets: 20 SPM, 02:30, Watts: 120. Focused on stroke and power curve.

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01/12/19 5:00 1,001m 2:29.8

Cool Down Row: Damper: 8, Target: 20 SPM.

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01/12/19 2000m 8:06.3 2:01.5

Hard Row: Damper: 4, Drag 125-6, VO2 Max: 45.62 ml/kg/ minute. 2019, age 61 yo PB. Free row, hard start and finish, 34 to 38 SPM. Average…

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01/12/19 5:00 940m 2:39.5

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM.

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01/11/19 5:00 1,118m 2:14.1

Cool down: 5 minute row, Damper: 4, Targets: 24 SPM, all else free. Average Watts: 145.

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01/11/19 v0:30/0:30r...8 1,104m 1:48.6

Row’d Royalty 19.1

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01/11/19 5:00 932m 2:40.9

Warmup WO: Damper: 6, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 84. Force: Av 41 kg, Peak 69 kg.

…		 View workout
01/10/19 2000m 8:29.3 2:07.3

Warmup WO: Evening slow row, relaxing WO. Damper: 8, Target: 24 SPM. Average watts: 170. Force: Av 47 kg, Peak 70 kg.

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01/10/19 5:00 976m 2:33.6

Warmup WO: Evening slow row, relaxing WO. Damper: 8, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 96. Fo…

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01/09/19 5:00 993m 2:31.0

Warmup WO: Evening slow row, relaxing WO. Damper: 8, 5 Stages; Arms, arms + torso, full body at 16, 20 and 24 SPM. Average watts: 102. F…

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01/08/19 5:00 1,060m 2:21.5

Warmup WO: Evening slow row, relaxing WO. Damper: 10, Targets: 16 SPM, Average watts: 124, 2:21.5/500m

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