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Colin Quirke

Log

Date Workout Score Ave Comments Action
02/24/25 30:00 7,237m 2:04.3

ATFWS 21 - Row it Rank it
30 min for distance, tough but can do better

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02/24/25 5:00 968m 2:34.9 View workout
02/13/25 4:06 549m 3:44.1 View workout
02/13/25 16x1:00/1:00r 4,376m 1:49.6

ATFWS 20 - Four Squared for Power
Last set of 4 at 28 killed me, great workout

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02/13/25 4:07 902m 2:17.3 View workout
02/12/25 50:00 11,164m 2:14.3

ATFWS 19 - True Tolerance
50 mins straight with same power on different SPM
Tough but very enjoyable!

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02/10/25 4x9:00/2:00r 8,377m 2:08.9

ATFWS 18 - To the nines
Good intensity!

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02/07/25 3:03 459m 3:19.4 View workout
02/07/25 3x3:00/1:00r 2,161m 2:04.9

ATFWS 17 - Classic Crew
Did not finish, waste of time, do not repeat

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02/07/25 3:05 613m 2:31.4 View workout
02/06/25 5x5:00/1:00r 5,951m 2:06.0

ATFWS 15 - Master of Control
Went too easy on myself in the last two, should have gone out a bit stronger. Another good one that does…

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02/04/25 2:04 276m 3:46.0 View workout
02/04/25 2x1:00/0:30r 579m 1:43.6

ATFWS 14 - Raise you 20
Another top power one but high rate which makes a struggle

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02/04/25 4x0:40/0:20r 772m 1:43.6 View workout
02/04/25 8x0:20/0:10r 772m 1:43.6 View workout
02/04/25 3x3:00/1:00r 2,124m 2:07.1 View workout
02/03/25 6x0:45/1:15r 1,294m 1:44.3

ATFWS 13 - Be the rabbit.
Really nice one. Short bursts of max power
The erg equivalent of 3x5 heavy squats. Perfect for a day o…

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02/03/25 6x0:45/1:15r 1,283m 1:45.2 View workout
02/03/25 12:00 2,736m 2:11.5 View workout
01/30/25 v5:00/2:00r...5 3,692m 2:01.8

ATFWS 12 - Can you hang?
That's a fun one. Probably have a little more, but not much

This is a good test of improvement,…

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01/28/25 2:20 338m 3:27.5 View workout
01/28/25 9x1:40/0:20r 3,717m 2:01.0

ATFWS - 11 - The rhythm within
Mentally tough to climb back up the pyramid, managed with a little loss of power, but close

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01/28/25 5x3:00/0:20r 3,526m 2:07.6 View workout
01/27/25 40:05 8,808m 2:16.5

ATFWS - 10 - In it for 40
In it for 40
Warmup workout and cool down in one 40min block
Hard work is 12x30s @28 in the middle…

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01/23/25 25:00.0 5,950m 2:06.0

ATFWS - 15 - Master your Control

Good hard and short, warmup part of work. Went out a bit too fast

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