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12 Labors of the StrengthErg July 20–31

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Concept2 Blog

Jun 18 Introducing a New Race in ErgRace: Tug of War
Jun 16 Devi Lockwood: Rowing for Syria 
Jun 12 The Hands Behind the Oars
Jun 5 Join the 2026 Juneteenth Challenge to Give Back

stuart fox

Log

Date Workout Score Ave Comments Action
04/16/22 3x4000m/5:00r 53:50.5 2:14.6 View workout
04/15/22 v10000m/5:00r...2 16,308m 2:18.2 View workout
04/14/22 2x30:00/2:00r 13,253m 2:15.8 View workout
04/09/22 v30:00/2:00r...1 6,903m 2:10.3 View workout
04/08/22 15:29 3,641m 2:07.6 View workout
04/05/22 1:00:00 13,025m 2:18.1

60 min session5 mins of 22 spm , then 5 mins of 26 spm , then back 5 mins of 22 spm & 5 mins of 26 pm repeat

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04/03/22 v8000m/5:00r...3 22,283m 2:19.0

Foxy Sunday special ; 1 session 8 Km then 5 min slow pace interval , 1 session of 30 mins then 5 min slow pace interval & finally 1 s…

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04/01/22 v500m/r...18 5,800m 2:43.2

Foxy special intense / slow pyramid 500 intense / 500 slow , 400/400 to100/100 then back too 500/500

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03/31/22 2x9999m/2:00r 1:31:37.6 2:17.4

2 sessions of 9.999Km with 2 mins slow pace interval

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03/29/22 1:00:00 13,404m 2:14.2

60 min dash 350 m more than my previous best 💪🏻💪🏻💪🏻💪🏻💪🏻👍

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03/27/22 4x5000m/4:00r 1:33:19.8 2:19.9

4 sessions of 5Km with 4 mins of slow pace intervals

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03/26/22 2x30:00/5:00r 12,925m 2:19.2

2 sessions of 30 mins with 5 mins slow pace interval

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03/25/22 4x15:00/3:00r 12,856m 2:20.0

4 sessions of 15 mins with 3 min slow pace interval

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03/24/22 v40:00/5:00r...2 17,205m 2:19.4

2 sessions of 40 mins with 5 mins slow pace intervals

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03/23/22 v21:00/4:00r...3 13,492m 2:20.0

3 sessions of 21 mins with 4 mins intervals,6 mins @ 20 spm , 5 mins @ 22 spm 4 mins @ 24 spm , 3 mins @ 26 spm , 2 mins @ 28 spm &…

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03/22/22 v10:00/4:00r...6 13,088m 2:17.5

6 sessions of 10 mins with 4 min slow pace interval 4 mins @ 22 spm , 3 mins @ 24 spm , 2 mins @ 26 spm & 1 min @ 28 spm per sessio…

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03/21/22 30:00 6,812m 2:12.1

30 mins dash 300 metre than before , improving 💪🏻💪🏻

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03/18/22 21097m 1:39:15.3 2:21.1

A 1st for foxy 1/2 marathon on a rower on one session, want to be under 100 mins and i did it 💪🏻💪🏻💪🏻💪🏻👍😊

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03/17/22 v3000m/4:00r...4 12,000m 2:12.7

4 sessions of 3 Km with 4 mins slow pace intervals

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03/16/22 v30:00/2:00r...2 13,111m 2:17.2

2 sessions of 30 mins with2 min slow pace interval

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03/15/22 v10:00/2:00r...6 13,419m 2:14.1

6 sessions of 10 mins with 2 min slow pace interval per session

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03/14/22 2x6000m/2:00r 55:13.5 2:18.0 View workout
03/12/22 10000m 44:27.3 2:13.3

Fastest10Km dash ever by 26 secs 💪🏻💪🏻💪🏻

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03/07/22 v1:00:00/5:00r...2 16,125m 2:19.5

4- st row of 2022 ; 75 mins of rowing 1 x 60 mins then 5 mins of slow pace , then 1 x 15 mins

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03/06/22 v5:00/3:00r...5 19,338m 2:19.6

40 th row of 2022; 1hr30 min in 5 intervals ( between 22 -28 spm) with 3 min slow pace breaks

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