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James Malcolm

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
09/10/24	10,117m	40:00.0	1:58.6	RowErg	Hwt	Workout of the day - 5 x 4 min / with 2 min easy between each. WU, 5 min - 1246m 1 - 1100m (recovery 461m) 2 - 1100 (43…	View workout
09/09/24	6,423m	25:00.0	1:56.7	RowErg	Hwt	Workout of the day - five calorie intervals, 50 - 40 - 30 - 20 - 10 with 2 minutes easy between each 5 min wu, 5 min wd.	View workout
09/05/24	6,626m	25:00.0	1:53.1	RowErg	Hwt	Workout of the day - intervals of 1/2/3/4/5 minutes, 2 minutes rest WU, 5 min - 1210m 1 - 293, 1:42.3 2 - 560, 1:47.1	View workout
09/04/24	4,000m	13:55.2	1:44.4	RowErg	Hwt	Workout of the day - 8 x 500m intervals, 2 minutes rest 1 - 1:47.3 2 - 1:46.7 3 - 1:44.6 4 - 1:44.8 5 - 1:42.6 …	View workout
09/03/24	4,160m	15:00.0	1:48.1	RowErg	Hwt	Workout of the day - Intervals of 6/3/3/1/1/1 minutes with 2 minutes rest. 6 - 1626m 3 - 826m 3 - 828m 1 - 284m 1…	View workout
08/28/24	14,804m	1:00:00.0	2:01.5	RowErg	Hwt	12 minute splits: 3016, 3004, 3004, 2905, 2876 W - 195 C/Hr - 970	View workout
08/27/24	10,000m	38:54.2	1:56.7	RowErg	Hwt	2k splits 1 - 7:53.2 2- 7:48.7 3 - 7:43.6 4 - 7:48.8 5 - 7:39.8	View workout
08/23/24	7,685m	30:00.0	1:57.1	RowErg	Hwt	6 minute splits: 1516, 1532, 1543, 1525, 1569 W - 218 C/Hr - 1049	View workout
08/22/24	7,615m	30:00.0	1:58.1	RowErg	Hwt	6 minute splits: 1506, 1512, 1523, 1515, 1559 W - 212 C/Hr - 1029	View workout
08/21/24	15,019m	1:00:00.0	1:59.8	RowErg	Hwt	12 minute splits: 3005, 3005, 3003, 3002, 3005 W - 203 C/Hr - 999	View workout
08/20/24	7,772m	30:00.0	1:55.8	RowErg	Hwt	6 minute splits: 1562, 1563, 1561, 1562, 1525 W - 225 C/Hr - 1075	View workout
08/15/24	7,734m	30:00.0	1:56.3	RowErg	Hwt	6 minute splits: 1566, 1563, 1561, 1536, 1509 W - 22 C/Hr - 1064	View workout
07/31/24	7,519m	30:00.0	1:59.6	RowErg	Hwt		View workout
07/11/24	15,051m	1:00:00.0	1:59.5	RowErg	Hwt	12 minute splits: 3010, 3011, 3008, 3004, 3018 W - 205 C/Hr - 1004	View workout
07/09/24	7,812m	30:00.0	1:55.2	RowErg	Hwt	6 minute splits: 1563, 1563, 1562, 1562, 1562 W - 229 C/Hr - 1087	View workout
07/08/24	7,823m	30:00.0	1:55.0	RowErg	Hwt	6 minute splits: 1565, 1570, 1562, 1563, 1564 W - 230 C/Hr - 1090	View workout
06/26/24	15,016m	1:00:00.0	1:59.8	RowErg	Hwt	12 minute splits: 3003, 3003, 3003, 3003, 3004 W - 203 C/Hr - 999	View workout
06/24/24	7,703m	30:00.0	1:56.8	RowErg	Hwt	6 minute splits: 1534, 1526, 1528, 1535, 1581 W - 216 C/Hr - 1055	View workout
06/20/24	21,097m	1:24:15.8	1:59.8	RowErg	Hwt		View workout
06/18/24	7,825m	30:00.0	1:55.0	RowErg	Hwt	6 minute splits: 1561, 1561, 1563, 1563, 1576 W - 230 C/Hr - 1091	View workout

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