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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Paul Doe

Log

Date Distance Time Pace Comments Action
11/27/18 13,550m 1:02:30.0 2:18.3

10:00 WU
power work-out, drag @ 150
15x 0:30 max @26-28spm sub 1:45, 3:00 active recovery

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11/25/18 13,350m 1:00:00.0 2:14.8

easy calorie burn

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11/24/18 13,119m 58:00.0 2:12.6

10:00 WU
3x (5:00 @ 22spm, 3:00 recover, 5:00 @ 26spm, 3:00 recover)

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11/22/18 17,500m 1:10:00.0 2:00.0

water rower @ PF
10:00 WU
2x 30:00, 5:00 @ 18, 20, 22, 24, 22, 20
5:00 rest between
stretch legs

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11/19/18 14,000m 1:00:00.0 2:08.5

aerobic row @ GLR with a few team mates, 20-22spm

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11/17/18 12,230m 55:00.0 2:14.9

10:00 WU
variation of Larry's max power cycle, 1-30 hardest strokes, :30 recoveries, drag @ 165
7:00 CD to make 45:00 after…

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11/13/18 10,437m 45:00.0 2:09.3

10:00 WU
5x 5:00, 20, 22, 24, 26, 28spm, 2:00 recoveries

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11/11/18 13,830m 1:00:00.0 2:10.1

2x 30:00 SS calorie burn, 19-21 spm

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11/09/18 10,111m 43:00.0 2:07.5

10:00 WU
4x 6:00, 6k pace +10, +8, +8, +6, 1:00 recoveries
6:00 CD

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11/05/18 10,235m 42:00.0 2:03.1

10:00 WU, 2350m
30:00 @ 24 spm, 7535m
2:00 CD, 350m

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10/28/18 7,037m 30:00.0 2:07.8

#2, 21 spm avg

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10/28/18 7,050m 30:00.0 2:07.6

#1, 19 spm avg

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10/21/18 7,274m 30:00.0 2:03.7

some active recovery, very easy.
On water rower at PF. 18spm

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10/04/18 3,000m 14:00.0 2:20.0

WU and CD

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10/04/18 6,000m 22:32.6 1:52.7

GLR trial, feeling tired, 25spm

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10/02/18 4,400m 17:23.0 1:58.5

10:00 WU
2000m of 6k piece,7:23, lost desire, drag 122, 25spm…

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09/23/18 7,016m 30:00.0 2:08.2

#2, steady 20 spm

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09/23/18 7,000m 30:15.0 2:09.6

#1, steady 20 spm

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09/17/18 5,000m 22:40.0 2:16.0

Challenge meters, 16-17spm, feet out

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09/03/18 6,000m 22:26.0 1:52.1

GLR time trial, 26-27 throughout, drag 122. Last 2k were major effort, sucking wind. first 1200m-1:48.5. Last 1200m- 1:54.6

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