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Oct 21 ErgData Feature: Workouts on the Real Time Loop
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Peter Kemp

Log

Date Workout Score Ave Comments Action
09/05/23 4:00 851m 2:21.0

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

 View workout
08/31/23 5:00 980m 2:33.0

5 mins cool down
app.erg.zone

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08/31/23 1:00:00 13,045m 2:17.9

12 Rows - Day 12
12 Days of Christmas day 12
youtu.be/81TPO2q0xVc
1 hour, rate l…

 View workout
08/25/23 v4:00/2:14r...12 10,130m 2:16.2

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

 View workout
08/21/23 v4:00/r...22 8,695m 2:18.0

40 minutes Mixed Intervals
A 40 minute RowAlong that takes you through the Warmup, into some mixed pace intervals and then a cooldown…

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08/20/23 3000m 14:27.8 2:24.6

3k just row
app.erg.zone

 View workout
08/20/23 v4:00/r...3 8,401m 2:22.8

40mins of rate changes every minute.
app.erg.zone

 View workout
08/15/23 3000m 13:46.1 2:17.6

3k just row
app.erg.zone

 View workout
08/14/23 v4:00/1:35r...17 11,231m 2:16.2

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

 View workout
08/13/23 v4:00/0:54r...17 7,461m 2:24.7

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

 View workout
08/10/23 v4:00/1:25r...6 9,678m 2:22.5

40mins 20 spm +w/up & cool down
youtu.be/EG40_MayVZc
View workout

08/08/23 v4:00/1:47r...17 11,084m 2:18.0

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

 View workout
08/02/23 3000m 13:58.6 2:19.7

3k just row
app.erg.zone

 View workout
08/01/23 5000m 21:25.4 2:08.5

5k distance
app.erg.zone

 View workout
07/31/23 30:00 6,305m 2:22.7

John's 30 minute WR review
30 mins low intensity 20spm.
app.erg.zone

 View workout
07/30/23 v4:00/2:14r...12 9,912m 2:19.2

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

 View workout
07/26/23 1502m 6:37.4 2:12.2

2k standalone
app.erg.zone

 View workout
07/26/23 40:04 8,683m 2:18.4

12 Rows - Day 12
12 Days of Christmas day 12
youtu.be/81TPO2q0xVc
1 hour, rate l…

 View workout
07/24/23 v4:00/2:14r...9 6,850m 2:20.1

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

 View workout
07/14/23 v4:00/1:22r...7 11,841m 2:21.8

5x10mins U/D rests
Programmed as undefined rests. youtu.be/faujjz9E8E0
18/20/18/20/18…

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07/12/23 v4:00/1:16r...8 8,154m 2:23.4

RA 30/30 day 4
Low intensity, alternating between 18 & 20spm every 5mins
youtu.be/Cpkb…

 View workout
07/11/23 v4:00/1:47r...14 8,608m 2:19.4

3x15min ladders
10K W2S1 18/22/24/22/18 then 2 mins rest x 3.
app.erg.zone

 View workout
07/09/23 100m 0:28.5 2:22.5

2k standalone
app.erg.zone

 View workout
07/09/23 v4:00/0:40r...3 7,779m 2:22.6

RA 30/30 Day 2 30 mins@18spm
Low intensity no variation youtu.be/YcAYtYBUcVc
View workout

07/06/23 v4:00/1:18r...7 8,158m 2:19.7

RA1K - W3S2
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
View workout