Log for Alasdair Rae | Concept2 Logbook

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Alasdair Rae

Log

Date	Workout	Score	Ave	Type	Comments	Action
09/13/17	1:03.0	300m	1:45.0	RowErg	DF 150, damper mid 7. Felt a bit heavy to pull. Probably okay for 500m. Think this for 2k would exhaust me. Also 31spm.	View workout
09/13/17	1:02.8	300m	1:44.6	RowErg	DF 140, damper low 7. Again it felt easier than 120 to go fast but possibly not as much as 130. But definitely feels okay. Also 31spm.	View workout
09/13/17	1:02.8	300m	1:44.6	RowErg	DF 130, damper low 6. Weirdly, this felt easier than 120 and easier to go sub 1:45. Not sure if that applies to longer distance but defin…	View workout
09/13/17	1:03.0	300m	1:45.0	RowErg	DF 120, damper mid 5. This was a harder pull at 1:45 than 110. I think 110-115 may be my 2k sweet spot. This was also at 31spm.	View workout
09/13/17	1:02.9	300m	1:44.8	RowErg	DF 110, damper mid 4. 300m is better for this test. Felt like a better DF. Didn't feel too easy and I can easily pull 1:45 at this.…	View workout
09/13/17	1:13.5	350m	1:45.0	RowErg	DF 100, damper high 3. Testing DF. Average 1:45. Felt easy to pull but also felt a bit fast. 31spm.	View workout
09/13/17	22:15.4	5,500m	2:01.4	RowErg	DF 126, damper high 5. Tried higher DF just to see. Verdict unclear. Good pulling but not super consistent.	View workout
09/12/17	10:40.7	3,000m	1:46.7	RowErg	DF 118, damper low 5. 4x750 intervals. PP2.2. Did first three ok and 1:45 or just under but not able to do same pace for 4 and last one w…	View workout
09/12/17	10:00.0	2,281m	2:11.5	RowErg	DF 100, damper high 3. Warm up.	View workout
09/11/17	2000m	8:26.8	2:06.7	RowErg	DF 99, damper high 3. Just getting metres in.	View workout
09/11/17	22:19.3	5,500m	2:01.7	RowErg	DF 110, damper high 4. Good effort. PP2.1. 20spm, 2:01.7 average, last 500 in 1:59.3.	View workout
09/10/17	40:59.3	10,000m	2:02.9	RowErg	DF 108, damper high 4. This was at The Gym from about 07:05am. Good effort, and sub-2 last 2k. Date wrong so no verification.	View workout
09/08/17	2000m	7:20.5	1:50.1	RowErg	DF 125, damper high 5. Started off seeing if I could do PB. Clearly not. DF must be too high. Suspect that is okay for 500 or 1000. DF 11…	View workout
09/08/17	5000m	22:08.4	2:12.8	RowErg	DF 101, high 3. Warm up and technique. Just getting metres in.	View workout
09/07/17	5000m	19:52.7	1:59.2	RowErg	DF 100, damper high 3. Strong effort. Quite tough. Maybe too fast? Maybe not. BPP1.3	View workout
09/05/17	10:28.0	3,000m	1:44.6	RowErg	DF 116, high 4. Excellent effort. All 1:45.0 or less. Last fastest 1.43.6. Great effort BPP 1.2.	View workout
09/05/17	4:22.2	1,015m	2:09.1	RowErg	DF 90, damper high 2. Low DF warm up.	View workout
09/04/17	5000m	19:48.5	1:58.8	RowErg	DF 108, damper low 4. Beginner Pete Plan, 1.1. 20spm. Good effort. Back a bit tender today.	View workout
09/02/17	2000m	7:12.6	1:48.1	RowErg	DF 115, damper high 4. PB attempt. DF seems spot on. Came out really strong at start but too fast, with 1:44.2 and 1:45.7. Crashed about…	View workout
09/02/17	10:00.0	2,417m	2:04.1	RowErg	DF 115, damper high 4. Warm up. 19spm.	View workout
08/31/17	5000m	19:03.3	1:54.3	RowErg	DF 111, mid 4. Really good effort and great pacing. 25spm. 26, 24, 24, 26, 27. 1:54.3 overall, 1:54.6, 1:55.1, 1:55.2, 1:54.5, 1:52.0. C…	View workout
08/31/17	1000m	4:09.7	2:04.8	RowErg	DF 113, damper high 4. Warm up.	View workout
08/30/17	30:00	7,401m	2:01.6	RowErg	DF 108, damper low 4. Great effort. Better pulling and decent technique.	View workout
08/29/17	30:00	7,242m	2:04.2	RowErg	DF 114, damper high 4. Great effort. Been really fatigued recently. Good effort and work on fast pulling and slow recovery.	View workout
08/24/17	2000m	7:52.1	1:58.0	RowErg	DF 105, damper high 3. Good luck effort. Cardio and faster at the end.	View workout

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