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James Malcolm

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/09/25	v5:00/1:00r...8	6,711m	1:51.7	RowErg	Workout of the day. Intervals of 6/3/3/1/1/1 minutes with 2 minutes rest. WU/WD 5 mins.	View workout
01/07/25	5000m	19:49.7	1:58.9	RowErg		View workout
01/06/25	27:30.0	7,338m	1:52.4	RowErg	Workout of the day - 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest. WU, 5 min - 1251m 1:00 - 291m (1:43.0/500…	View workout
12/23/24	34:15.7	8,651m	1:58.8	RowErg	Holiday Challenge 100km done!!	View workout
12/20/24	10000m	39:44.0	1:59.2	RowErg	2k splits 1 - 7:59.3 (1:59.8/500m) 2- 7:59.0 (1:59.7/500m) 3 - 7:58.6 (1:59.6/500m) 4 - 7:56.6 (1:59.1/500m) 5 - 7:50…	View workout
12/18/24	10000m	39:35.8	1:58.7	RowErg	2k splits 1 - 7:51.0 (1:57.7/500m) 2- 7:52.7 (1:58.1/500m) 3 - 7:56.9 (1:59.2/500m) 4 - 7:57.9 (1:59.4/500m) 5 - 7:57…	View workout
12/17/24	28:00.0	7,510m	1:51.8	RowErg	Workout of the day - 6 x 3mins with 2 minutes easy between intervals. WU, 5 min - 1265m 1 - 831m (1:48.3/500m) 2 - 831m (1…	View workout
12/16/24	30:00	7,855m	1:54.5	RowErg	6 minute splits: 1563, 1568, 1575, 1564, 1585 W - 233 C/Hr - 1100	View workout
12/13/24	22:30.1	6,069m	1:51.2	RowErg	Workout of the day - 500/1000/500/1000/500 with 2 minutes rest between intervals. WU, 5 min - 1260m 500m - 1:45.8 (1:45.8/500m…	View workout
12/11/24	19:29.0	5,000m	1:56.9	RowErg		View workout
12/10/24	23:00.0	6,152m	1:52.1	RowErg	Workout of the day - Intervals of 1/3/5/3/1 mins. Two minutes easy between each interval. WU, 5 min - 1250m 1 min - 300m (1:40…	View workout
12/09/24	5000m	19:39.9	1:57.9	RowErg		View workout
12/05/24	5000m	19:53.2	1:59.3	RowErg		View workout
12/04/24	39:14.9	10,510m	1:52.0	RowErg	Workout of the day - 8 x 1000m with 2 minutes rest between intervals. WU, 5 min - 1254m 1 - 3:38.4 (1:49.2/500m) 2 - 3:39.…	View workout
12/03/24	19:36.0	5,000m	1:57.6	RowErg		View workout
12/02/24	55:00.0	14,253m	1:55.7	RowErg	Workout of the day - Pyramid with five intervals - 5/10/15/10/5 mins. Two minutes easy between each work interval. WU, 5 min - 125…	View workout
11/27/24	31:54.0	8,525m	1:52.2	RowErg	Workout of the day - 6 x 1000m with 2 minutes rest between intervals. WU, 5 min - 1254m 1 - 3:40.6 (1:50.3/500m) 2 - 3:40.…	View workout
11/26/24	5000m	19:38.7	1:57.8	RowErg		View workout
11/25/24	22:00.0	5,854m	1:52.7	RowErg	Workout of the day - 4 x 3mins with 2 minutes easy between intervals. WU, 5 min - 1269m 1 - 832m (1:48.1/500m) 2 - 832m (1…	View workout
11/12/24	5000m	18:38.3	1:51.8	RowErg		View workout
11/11/24	25:00.0	6,678m	1:52.3	RowErg	Workout of the day - 5 x 3mins with 2 minutes easy between intervals. WU, 5 min - 1251m 1 - 835m (1:47.7/500m) 2 - 835m (1…	View workout
10/31/24	30:00.0	7,978m	1:52.8	RowErg	Workout of the day - 4 x 5mins with 2 minutes easy between intervals. WU, 5 min - 1252m 1 - 1369m (1:49.5/500m) 2 - 1371m…	View workout
10/30/24	5000m	18:48.8	1:52.8	RowErg		View workout
10/28/24	27:30.0	7,454m	1:50.6	RowErg	Workout of the day - 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - with equal work and rest. WU, 5mins - 1254m 1:00 - 293m (1:42.…	View workout
10/24/24	5000m	18:59.2	1:53.9	RowErg		View workout

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