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Log

Date Workout Score Ave Comments Action
04/11/23 v4:00/2:13r...14 15,962m 2:07.8

RA77 - 60 minute rate ladder - 10KW7S2
10KW7S2 - youtu.be/Ok39loOrme0

Change stroke…

 View workout
04/11/23 v400m/1:05r...9 2,400m 2:07.5

Warm up plus weights
app.erg.zone

 View workout
04/10/23 v217m/r...1 217m 2:32.3

Post workout c/d
app.erg.zone

 View workout
04/10/23 v4:00/1:45r...14 10,668m 1:58.1

RA76 - 12 x 3 mins - 10KW7S1 - RowAlong Community
app.erg.zone/w/7erJlcSwSgOc…

 View workout
04/10/23 v400m/1:04r...9 2,400m 2:06.0

Warm up plus weights
app.erg.zone

 View workout
04/09/23 41:18 9,010m 2:17.5

Slow Steady State
app.erg.zone

 View workout
04/08/23 v1000m/1:05r...8 8,000m 2:08.8

Saturday recovery
app.erg.zone

 View workout
04/07/23 v4:00/1:02r...14 10,475m 2:06.0

500 m W1S5
3x 12min, 90r

1. 18spm , 2k+20
2. 20spm, 2k+18
3. 18spm, 2k+20
4. 20spm, 2k+18
View workout

04/06/23 v600m/0:55r...3 1,800m 2:12.2

Post workout c/d
app.erg.zone

 View workout
04/06/23 v4:00/1:02r...22 7,119m 1:57.9

500m W1S4
Pain.
1m max, 1m active recovery; 20 reps
app.erg.zone

 View workout
04/06/23 v400m/1:36r...9 2,400m 2:06.6

Warm up plus weights
app.erg.zone

 View workout
04/05/23 v600m/0:34r...1 600m 2:18.0

Post workout c/d
app.erg.zone

 View workout
04/05/23 v4:00/1:30r...3 12,607m 2:06.1

500m W1S3
Recovery session
app.erg.zone

 View workout
04/05/23 v400m/0:43r...9 2,400m 2:06.4

Warm up plus weights
app.erg.zone

 View workout
04/04/23 v1000m/0:32r...7 7,000m 2:09.1

Saturday recovery
app.erg.zone

 View workout
04/04/23 v4:00/1:02r...50 4,895m 2:02.5

500m W1S2
3 rounds of tabata.
20s max/10s active recovery x8 reps; 3r
app.erg.zone

 View workout
04/04/23 v400m/1:00r...9 2,400m 2:05.6

Warm up plus weights
app.erg.zone

 View workout
04/03/23 v600m/1:11r...3 1,800m 2:12.3

Post workout c/d
app.erg.zone

 View workout
04/03/23 v4:00/1:02r...14 10,421m 2:06.6

500m W1S1
4x 9m, 1r

3m each on:
1. 15spm, 2k+24
2. 18spm, 2k+20
3. 20spm, 2k+18

 View workout
04/03/23 v400m/1:02r...9 2,400m 2:05.5

Warm up plus weights
app.erg.zone

 View workout
04/02/23 v600m/0:06r...1 600m 2:16.9

Post workout c/d
app.erg.zone

 View workout
04/02/23 v700m/1:10r...7 2,800m 1:47.0

Apr 2023 - The Magnificent Seven - CTC Members
app.erg.zone/w/aoG0OLmATRC_Mt2…

 View workout
04/02/23 v1000m/1:03r...2 2,000m 2:13.4

Saturday recovery
app.erg.zone

 View workout
04/01/23 v600m/0:09r...1 600m 2:16.8

Post workout c/d
app.erg.zone

 View workout
04/01/23 v700m/1:10r...7 2,800m 2:02.0

Temp CTC April 23
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