Concept2 Logbook | Log for Max Ratcliffe

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Max Ratcliffe

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
04/08/20	10,000m	43:17.0	2:09.8	RowErg	Hwt	2x5kr1 21:21.9 2:08.9 19 21:47.1 2:10.7 19 Bit all over the place.	View workout
04/07/20	12,000m	49:27.0	2:03.6	RowErg	Hwt	6x2k r2, 1k at r20, 500m r22, 250m r24 and 250m r26. 8:14.6 2:03.6 21 8:13.2 2:03.3 21 8:15.0 2:03.7 21 8:14.4 2:03.6…	View workout
04/05/20	7,310m	31:18.8	2:08.5	RowErg	Hwt	To get to precisely 2Mm for season	View workout
04/04/20	7,005m	30:00.0	2:08.4	RowErg	Hwt		View workout
03/22/20	10,000m	43:08.0	2:09.4	RowErg	Hwt	5k AHR 156 30' stair climber 125 floors (whatever that means) AHR 150 5k AHR 160.	View workout
03/21/20	8,000m	32:16.9	2:01.0	RowErg	Hwt	5k 18-20-16-20-18 21:07.9 Front squats 42.5kg 3x10 r2 OHP 12kg 3x10 r90" 4x750m r4 1 1:51.7 2:47.6 28 2 1:51.…	View workout
03/20/20	12,000m	49:15.5	2:03.1	RowErg	Hwt	6x2k r2 1k at r20, 500m at r22, 250m at r24, 250m at r26 1 8:15.1 2:03 22 2 8:11.9 2:02.9 22 3 8:12.5 2:03.1 23 4 8:12.8…	View workout
03/18/20	6,909m	27:36.1	1:59.8	RowErg	Hwt	5k 18-20-16-20-18 at 21:02.1 2:06.2 3x10 60kg trap bar deadlifts 3x10 31.5kg cable pullthroughs 7x1'on/1'off 1…	View workout
03/17/20	10,000m	43:24.0	2:10.2	RowErg	Hwt	5k 21:33.2 30' stairclimber 127 floors ahr 156 5k 21:50.7	View workout
03/15/20	6,000m	24:36.8	2:03.0	RowErg	Hwt	3x2k r2 1k at 2:08r20, 500m at 2:04r22, 250m at 2:00r24, 250m at 1:56r24. Knackered after weekend at Roonka. 3x10 Seated leg press 1…	View workout
03/12/20	8,000m	32:08.5	2:00.5	RowErg	Hwt	5k w/u 18-20-16-20-18 2:07.6, 2:04.6, 2:09.7, 2:03.8, 2:05.9 3x10 60kg trap bar deadlifts r2 3x10 28.75kg rope pull through r1	View workout
03/09/20	10,000m	42:41.1	2:08.0	RowErg	Hwt	5k 21:02.4 30' stairclimber 119 floors ahr 149 5k 21:38.7 ahr 161	View workout
03/08/20	8,000m	32:17.3	2:01.0	RowErg	Hwt	5K w/u 21:00.4 2:06.0 3x10 front squats 40kg r2 ss with ohp 12kg dbs 4x750 r4 1 1:52.3 2:48.5 29 179 2 1:53.2 2:49.8…	View workout
03/07/20	2,000m	9:20.0	2:20.0	SkiErg		c/d	View workout
03/07/20	12,000m	49:22.7	2:03.4	RowErg	Hwt	6x2k r2 1k r20 at 2:08, 500m r22 at 2:04, 250m r24 at 2:00, 250m r26 at 1:56. 1 2:03.8 8:15.3 172 2 2:03.7 8:14.9 178 …	View workout
03/05/20	5,000m	21:28.1	2:08.8	RowErg	Hwt	5k w/u 18-20-16-20-18 Landmine rows 3x10 20kg kettlebell swings 16kg 2x20 20min stairclimber 80 floors	View workout
03/04/20	6,701m	27:23.6	2:02.6	RowErg	Hwt	5k w/u at 2:08.4, 21:23.6 3 sets deadlifts (trap bar, 60kg), 3 sets rope pull through. 6x1'on/1'off 1 279 1:47.5 31…	View workout
03/03/20	13,598m	1:00:00.0	2:12.3	RowErg	Hwt	2x30' r2 Trying to cap at 150. Reasonable success for 1st. 2nd more like 160-163.	View workout
03/01/20	8,405m	34:30.2	2:03.1	RowErg	Hwt	5k w/u at 2:09.0. Rates 18-20-16-20-18 Weights Then 2x12 30"on/30" off. Target rates 26-28-30-32 for first set of 12, t…	View workout
02/29/20	6,000m	24:36.7	2:03.0	RowErg	Hwt	20min on stairclimber 88 floors HR capped at 150. 3x2k r2 1k at r20, 500m at r22, 250m at r24, 250m at r26.	View workout

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