Concept2 Logbook | Log for Kenny Muse

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Kenny Muse

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/12/22	1000m	4:30.2	2:15.1	RowErg	1000m warm up 1000m. erg.zone	View workout
10/10/22	v4:00/r...10	9,243m	2:09.8	RowErg	Indoor Rowing - Session of the Week Interval Time 2x 20min/rest 2:30 54/57/61% watts rates 18/20/22/20/18 ra…	View workout
10/07/22	5x8:00/2:00r	9,537m	2:05.8	RowErg	5 x 8:00(JD) R22, pace 2:02 erg.zone	View workout
10/05/22	10x1000m/1:30r	40:15.4	2:00.7	RowErg	10 x 1000m 10 x 1000m(1:30rest) erg.zone	View workout
10/05/22	1000m	4:26.2	2:13.1	RowErg	1K Warm up erg.zone	View workout
10/03/22	v3:00/0:30r...20	8,190m	1:59.0	RowErg	W39 - 3mins, 2mins, 1min, 30secs 3 mins at 24 spm with 30 seconds rest 2 mins at 26 spm with 20 seconds rest 1 min at 28 spm…	View workout
10/03/22	1000m	4:16.0	2:08.0	RowErg	1000m warm up 1000m. erg.zone	View workout
09/30/22	4x2500m/1:00r	42:36.8	2:07.8	RowErg	Row WOW - 6.11.21 2500m x 4 (rest 1m) R20 Stick to 2km pace plus 18. erg.zone	View workout
09/28/22	2x20:00/1:00r	9,298m	2:09.0	RowErg	2 x 20mins(RA) 2 x 20 mins, R18 @ 2k +20, 1:00 rest erg.zone	View workout
09/26/22	5x2000m/2:00r	41:18.3	2:03.9	RowErg	Row WOW - 24.9.22 2000m x 5 (rest 2m) R20/22/24/26/28 Start at 2km plus 17. Increase pace 2-3s per rate increase o…	View workout
09/23/22	v2000m/r...5	8,000m	2:06.4	RowErg	8000m 2000, R18 @ 2k + 20 1000, R28 @ 2k + 5 2000, R18 @ 2k + 20 1000, R28 @ 2k + 5 2000, R18 @ 2k + 20 No rest	View workout
09/21/22	30:00	6,927m	2:09.9	RowErg	RA1K - W4S4 An old fave: 30 mins at 18spm / 2K+20 youtu.be/dghPz95qXmw 🚣Row 30…	View workout
09/19/22	9000m	39:14.9	2:10.8	RowErg	Indoor Rowing - Session of the Week Variable Distance 9000m cont. (6x 1500m) 50-55% watts to start rates 18/20/22/1…	View workout
09/16/22	30:00	6,925m	2:09.9	RowErg	RA1K - W4S4 An old fave: 30 mins at 18spm / 2K+20 youtu.be/dghPz95qXmw 🚣Row 30…	View workout
09/14/22	v2000m/r...18	8,000m	2:08.9	RowErg	W24 - 2k/8x250m/2k/8x250m 8000m splits as 👇🏽 - 2000m @19spm +20secs 2k pace - 8x250m alternating between 19spm +20secs 2k pa…	View workout
09/12/22	v4000m/2:30r...3	10,000m	2:05.8	RowErg	Row WOW - 11.12.21 4km/2km/4km (rest 2m 30s) R20/26/20 Row the 4km at 2km plus 18. Increase the pace for the R26 by 9s/…	View workout
09/09/22	3x10:00/1:00r	6,974m	2:09.0	RowErg	RA1K - W3S4 10 mins x 3 at 18/20/18spm / 2K+20/18/20 – Rest 1 mins between youtu.be/…	View workout
09/07/22	v3:00/r...18	8,450m	2:07.8	RowErg	W20 - 3x12mins 90% of this session should be good quality steady-state rowing and the remaining 10% should be a strong effort to nudg…	View workout
09/05/22	6x1250m/2:00r	30:55.4	2:03.6	RowErg	Row WOW - 3.9.22 1250m x 6 (rest 2m) R22 Start at 2km plus 14 and improve if possible. 2K plus 14 means that the pace f…	View workout
09/05/22	1000m	4:18.9	2:09.4	RowErg	1K Warm up erg.zone	View workout
09/02/22	3x2000m/2:00r	25:02.5	2:05.2	RowErg	Row WOW - 12.2.22 2000m x 3 (rest 2m) R20/22/24 Start the R20 at 2km plus 18s/500m. Increase pace 2-3s/500m on the prev…	View workout
08/31/22	7500m	31:21.9	2:05.4	RowErg	5 x 1500m erg.zone	View workout
08/26/22	8000m	33:26.2	2:05.3	RowErg	8000m Pace change every 1k, no rest erg.zone	View workout
08/26/22	1000m	4:19.6	2:09.8	RowErg	1K Warm up erg.zone	View workout
08/24/22	40:00	9,435m	2:07.1	RowErg	40:00 PYRAMID - Free RowSkiBike Sessions erg.zone	View workout

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