Log for Alasdair Rae | Concept2 Logbook

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Alasdair Rae

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/22/17	30:00	7,623m	1:58.0	RowErg	DF 116, damper high 4. Felt pretty good, despite low mood. Back a bit tender but not too bad. Average of 24spm, with 6 min splits of 24,…	View workout
10/19/17	5000m	19:08.1	1:54.8	RowErg	DF 117, damper low 5. DF felt good. Pacing was really good but a tiny bit fast being close to lunch. Really good effort to get low 19. I…	View workout
10/19/17	2000m	8:13.7	2:03.4	RowErg	DF 112, damper high 4. Warm up. Feeling a bit better today it seems.	View workout
10/17/17	1000m	3:39.8	1:49.9	RowErg	DF 124, damper high 5. Testing my fitness. Still struggling. Not sure why. But decent effort. Also I have a bit of a sore back.	View workout
10/17/17	30:00	7,044m	2:07.7	RowErg	DF 102, damper mid 5. PM5 at Nuffield Health in London. Just getting metres in.	View workout
10/16/17	30:00	7,499m	2:00.0	RowErg	DF 1112, damper mid 4. Tried hard to get 7500. 21spm average. Good effort. Last two 6 minute splits at 22spm and 26spm.	View workout
10/15/17	50:00.0	12,008m	2:04.9	RowErg	DF 105, mid 4. At The Gym because it is open early at weekend. Longest row yet. Good effort to get 12k. 20spm overall. Last two 10 mins a…	View workout
10/13/17	15:00.0	3,759m	1:59.7	RowErg	DF 109, damper mid 4. Found this quite tough. 21spm average. Last 3 minutes at 22spm. Good effort.	View workout
10/13/17	2000m	8:09.6	2:02.4	RowErg	DF 109, damper mid 4. Warm up.	View workout
10/11/17	30:00	7,537m	1:59.4	RowErg	DF 109, low 4. Good pulling. Average 21spm. Last two 6 min splits at 22spm and 24spm.	View workout
10/09/17	10000m	40:57.6	2:02.8	RowErg	DF 105, damper high 3. Good effort. Felt like it was more effective reaching arms out more before the catch. Average 21spm, 23spm last 2k…	View workout
10/05/17	30:00	7,555m	1:59.1	RowErg	DF 113, damper high 4. Started off feeling good about 1:56 but too fast. Average spm of 24 but it was up and down a bit too much. Good ef…	View workout
10/05/17	5:00.0	1,213m	2:03.6	RowErg	DF 108, damper low 4, rower 3. Warm up.	View workout
10/03/17	45:00.0	10,693m	2:06.2	RowErg	DF 109, damper mid 4. Longest row ever. Good effort. Good rate. Good end. Bit tough towards the end. Rate 21.	View workout
10/02/17	30:00	7,127m	2:06.2	RowErg	DF 103, high 3. First row in about 10 days, post-Knoydart. Back and body still sore.	View workout
09/21/17	5000m	19:52.4	1:59.2	RowErg	DF 106, damper high 3. Good effort. Getting metres in. 23spm.	View workout
09/21/17	2000m	7:12.7	1:48.1	RowErg	DF 116, damper high 4. Just not on the pace at all. Did spend 5 hours in the car though. Not sure about DF.	View workout
09/21/17	15:00.0	3,645m	2:03.4	RowErg	DF 112, damper mid 4. In Crossfit Scotland near Irvine. Warm up and metres.	View workout
09/19/17	10000m	41:16.0	2:03.8	RowErg	DF 109, damper low 4. Good pacing and good pulling. 21spm average, with a couple of 2k splits at 22. 2k splits were 8:17.5, 8:13.9, 8:12.…	View workout
09/18/17	2000m	8:14.7	2:03.6	RowErg	DF 115, damper high 4. Just getting metres in and some harder pulls at the end.	View workout
09/18/17	5000m	19:01.1	1:54.1	RowErg	DF 115, damper high 4. Excellent effort PB. Really good pacing and okay DF. Maybe 110 better something try that next time. Tough at end.…	View workout
09/18/17	14:02.0	3,000m	2:20.3	RowErg	DF 100, damper high 3. Warm up.	View workout
09/17/17	2000m	7:26.1	1:51.5	RowErg	DF 131, damper low 6. I wasn't really on the pace here. Suspect that I should try 120 for next one. Some good pulling though. First…	View workout
09/17/17	15:00.0	3,454m	2:10.2	RowErg	DF 110, damper mid 4. Warm up before 2k.	View workout
09/15/17	10000m	41:28.2	2:04.4	RowErg	DF 118, damper low 6. In Bath Hilton. Decent effort, just getting metres in. 21spm average. Did some faster segments but overall pretty g…	View workout

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