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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

Tara Wade

Log

Date Distance Time Pace Comments Action
07/21/16 6,517m 32:00.0 2:27.3

4 x (3@30spm / 5 LR); damper 7; vitamins; 429 kcal

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07/20/16 11,892m 1:00:00.0 2:31.3

20' @ MP 20' @ 10KP 20' @ HMP; damper 6; vitamins; 776 kcal

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07/19/16 3,700m 18:00.0 2:25.9

4 x (:90 @ 32spm / 3lr); damper 8; vitamins, yogurt; 245 kcal

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07/19/16 2,141m 11:28.3 2:40.7

warm up; darts; damper 6; score 10730; vitamins; yogurt; 138 kcal

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07/18/16 11,808m 1:00:00.0 2:32.4

Week 12 Day 1; 20' @ MP 20' @ 10KP 20' @ HMP; damper 6; vitamins; yogurt; 772 kcal

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07/15/16 7,156m 36:00.0 2:30.9

8 x :90@ 34spm / 3r; damper 8; vitamins; yogurt; 470 kcal

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07/14/16 6,393m 32:00.0 2:30.1

4 x 3'@34spm/5lr; damper 7; vitamins; 421 kcal

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07/13/16 17,608m 1:30:00.0 2:33.3

30' @ MP, 30' @ 10kP; 30' @ HMP; damper 6; vitamins; 1149 kcal; 102m better than monday

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07/12/16 7,214m 36:00.0 2:29.7

8 x :90@ 34spm / 3r; damper 8; vitamins; yogurt; 475 kcal

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07/11/16 17,506m 1:30:00.0 2:34.2

Week 11, Day 1; 30' @ MP, 30' @ 10kP; 30' @ HMP; damper 6; vitamins; 1143 kcal

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07/09/16 13,497m 1:08:00.0 2:31.1

3x(6 x 1 @ 32spm / 2 lr 7' active rest between sets); damper 8; vitamins; 886 kcal; 113m better than 4 days ago

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07/08/16 8,726m 45:00.0 2:34.7

4 x 3@32spm / 5 + 13' cool down; damper 7; vitamins; 569 kcal

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07/07/16 11,804m 1:00:00.0 2:32.4

20' MP, 20' @ 10kP; 20' @ HMP; damper 6; vitamins; shake; 773 kcal

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07/06/16 13,384m 1:08:00.0 2:32.4

3x(6 x 1 @ 32spm / 2 lr 7' active rest between sets); damper 8; vitamins; pissed; 877 kcal

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07/04/16 11,748m 1:00:00.0 2:33.2

Week 10 day 1; 20'@MP, 20'@10KP, 20'@HMP; damper 6; vitamins; yogurt; 771 kcal

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07/02/16 8,722m 45:00.0 2:34.7

2 x (6x 1'@30spm / 2 lr); damper 8; vitamins; 572 kcal; this was God-awful!! 133m worse than 6/28/16

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07/01/16 6,505m 32:00.0 2:27.5

4 x 3'@30spm/5lr; damper 7; vitamins; yogurt; 434 kcal

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06/29/16 8,792m 45:00.0 2:33.5

15' @ 2:40, 15' @ 2:30; 15' @ 2:35; damper 6; vitamins; 578 kcal

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06/28/16 8,855m 45:01.8 2:32.5

2 x (6x 1'@30spm / 2 lr); damper 8; vitamins; 584 kcal

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06/27/16 8,754m 45:00.0 2:34.2

Week 9 Day 1; 15' @ 2:40, 15' @ 2:30; 15' @ 2:35; damper 6; vitamins; 575 kcal

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