Concept2 Logbook | Log for Max Ratcliffe

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Max Ratcliffe

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/22/19	13,863m	1:00:00.0	2:09.8	RowErg	Hwt	L4 184-180-184-180-184-184 2306-2305-2321-2310-2309-2312	View workout
11/19/19	9,348m	38:30.0	2:03.5	RowErg	Hwt	2k w/u at 2:07.8 4x2k, target 2:00.25 actual 2:00.8, 1:59.6, 1:59.4, HD with 652m to go final rep :(	View workout
11/17/19	9,392m	40:00.0	2:07.7	RowErg	Hwt	L4 184-180-180-188. Felt strong, overpowered. 30kg 3x10 front squats, 1x10 ohead squats.	View workout
11/16/19	10,000m	41:24.0	2:04.2	RowErg	Hwt	2:02/2:08 per 500m target 2:02.1, 2:07.8, 2:01.9, 2:07.8, 2:01.9, 2:07.1, 2:01.8, 2:06.8, 2:01.9, 2;07.1, 2:01.6, 2:07.1, 2:01.9, 2:0…	View workout
11/14/19	12,000m	51:10.5	2:07.9	RowErg	Hwt	Steady. Target split 2:09	View workout
11/13/19	12,000m	49:36.6	2:04.0	RowErg	Hwt	2k w/u 4x2k r5' target 2:01, 2:01, 2:00, 2:00 actual 2:00.8, 2:00.7, 1:59.7, 1:58.8 2k c/d	View workout
11/10/19	9,300m	40:00.0	2:09.0	RowErg	Hwt	L4 184-180-184-180 Fatigued from previous 2 days' workouts. Bit over-stroked. Lower back a bit sore.	View workout
11/09/19	9,000m	37:13.8	2:04.1	RowErg	Hwt	2:02/2:08 per 500m. Really good w/o. 2:01.9, 2:07.8, 2:01.9, 2:07.4, 2:02.6, 2:06.7, 2:01.9, 2:07.4, 2:01.9, 2:07.0, 2:01.9, 2:07.3,…	View workout
11/08/19	13,869m	1:00:00.0	2:09.7	RowErg	Hwt	L4 184-180-184-180-188-180	View workout
11/05/19	10,001m	40:31.3	2:01.5	RowErg	Hwt	2k w/u at 2:07.1, 4x2k r5'10" Target 3x2:01, 1x2:00. Actual 2:00.8, 2:00.8, 2:00.7, 1:58.3 (steady 2:00 plus 200…	View workout
11/03/19	9,433m	40:00.0	2:07.2	RowErg	Hwt	L4 184-180-180-188. Bit over-stroked but happy to finish!	View workout
11/02/19	9,000m	38:13.4	2:07.4	RowErg	Hwt	2:00.9, 2:06.7, 2:01.8, 2:07.2, 2:01.6, 2:06.8, 2:01.9, 2:06.8, 2:01.6, 2:06.8, 2:01.4, 2:07.4, 2:01.8, 2:40.9!!!, 2:01.4, 2:07.2, 1:59.7…	View workout
10/31/19	12,000m	54:00.0	2:15.0	RowErg	Hwt	Hot, thirsty and tired. 4x3k.	View workout
10/29/19	2,000m	7:48.0	1:57.0	SkiErg		8x250, r1"30', 59.2, 59.3, 58.4, 56.8, 57.9, 57.9, 57.2, 57.3	View workout
10/29/19	10,000m	40:37.5	2:01.8	RowErg	Hwt	2k w/u, then 4x2k, r5:20. 2:00.8, 2:00.8, 2:00.8, 1:59.0. Target 2:01. Very controlled. 6min bike w/u first.	View workout
10/27/19	1,000m	4:01.3	2:00.6	SkiErg		2:02.5, 2:03.7, 2:08.2, 2:00.2. 1:48.5	View workout
10/27/19	9,210m	42:00.0	2:16.8	RowErg	Hwt	Horrible w/o. Supposed to be 40' L4 184-180-192-180, but just couldn't do it. Two HDs and gave up.	View workout
10/26/19	8,000m	33:02.4	2:03.9	RowErg	Hwt	500m on 500m off at 2:02/2:08. Target. Actual av. 2:01.3/2:06.5	View workout
10/26/19	2,000m	8:44.8	2:11.2	RowErg	Hwt	Warm up	View workout
10/26/19	850m	3:00.0	1:45.8	SkiErg		Warm up(!) Tried for 1min pb, got 294m.	View workout

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