Mark Gaffney

Log

Date Workout Score Ave Comments Action
03/16/16 3:55.0 1,000m 1:57.5 View workout
03/12/16 49:16.0 11,000m 2:14.3

Engine session 3 ROUNDS OF: 1500m at rate 22 – 2:00 active rest – 1500m at rate 24 3:00 active rest

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03/12/16 4:00.0 1,000m 2:00.0 View workout
03/05/16 9:00.0 2,350m 1:54.8

1 min sprint
1 min rest (x5)

slowest minute 301m

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03/05/16 10:00.0 2,530m 1:58.5 View workout
03/03/16 7:39.0 2,000m 1:54.7 View workout
03/02/16 42:00.0 9,200m 2:16.9

RowingWod engine session
intervals
Session 2 – Engine session 8 mins at rate 20 – 3:00 active rest – 8 mins: 4m…

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03/02/16 7:45.0 2,000m 1:56.2 View workout
02/29/16 19:41.0 5,000m 1:58.1

Recovery row after open workout 16.1
steady pace

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02/27/16 8:30.0 3,000m 1:25.0 View workout
02/27/16 10:00.0 2,580m 1:56.2 View workout
02/27/16 10:00.0 2,580m 1:56.2 View workout
02/23/16 7:51.0 2,000m 1:57.7 View workout
02/19/16 32:00.0 4,474m 3:34.5

16 minutes rowing 1:47.2

1 min row
1 min rest
2 min row
2 min rest
3 min row
3 min rest
....

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02/19/16 10:00.0 2,555m 1:57.4 View workout
02/18/16 7:50.0 2,000m 1:57.5 View workout
02/17/16 4:02.0 1,000m 2:01.0 View workout
02/16/16 6:15.0 1,500m 2:05.0

slow row for sore legs

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02/15/16 3:50.0 1,000m 1:55.0 View workout
02/15/16 7:33.0 2,000m 1:53.2 View workout
02/01/16 8:22.5 2,500m 1:40.5

Row'd Royalty Floater workout
1000m
2 min rest
750m
1 min rest
500m
30sec rest
250m

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01/30/16 45:00.0 6,000m 3:45.0

Row'd Royalty 16.4
500m
2 min rest- 20 over row burpees
500m

then 500-2000-500

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01/25/16 28:09.8 7,500m 1:52.6

1500m
5:21.3
6000m
22:48.5

View workout
01/22/16 28:24.0 7,500m 1:53.6

1500 5:16.6
6000 23:07.4

View workout
01/22/16 5:00.0 1,497m 1:40.2 View workout