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Alasdair Rae

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/26/17	5,000m	19:10.3	1:55.0	RowErg	Hwt	DF 120, damper low 5. Window rower. Good pacing and splits. Definitely have a sub-19 in me, but maybe not before 8am. 26spm with final tw…	View workout
10/26/17	2,000m	8:41.8	2:10.4	RowErg	Hwt	DF 123, damper mid 5. Warm up. Feet not in straps. 20spm.	View workout
10/25/17	10,751m	45:00.0	2:05.5	RowErg	Hwt	DF 116, damper high 4 on window rower. Just getting metres in and a bit of hard work at the end. Good effort to get 10750+.	View workout
10/23/17	2,000m	8:47.3	2:11.8	RowErg	Hwt	DF 106, damper low 4. Getting metres in.	View workout
10/23/17	2,000m	6:54.6	1:43.6	RowErg	Hwt	DF 119, damper low 5. Just checking my fitness. First three felt quite tough but wasn't that hard to go much faster on last one. DF…	View workout
10/23/17	2,404m	10:00.0	2:04.7	RowErg	Hwt	DF 106, damper low 4. Warm up.	View workout
10/22/17	7,623m	30:00.0	1:58.0	RowErg	Hwt	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	5,000m	19:08.1	1:54.8	RowErg	Hwt	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	2,000m	8:13.7	2:03.4	RowErg	Hwt	DF 112, damper high 4. Warm up. Feeling a bit better today it seems.	View workout
10/17/17	1,000m	3:39.8	1:49.9	RowErg	Hwt	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	7,044m	30:00.0	2:07.7	RowErg	Hwt	DF 102, damper mid 5. PM5 at Nuffield Health in London. Just getting metres in.	View workout
10/16/17	7,499m	30:00.0	2:00.0	RowErg	Hwt	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	12,008m	50:00.0	2:04.9	RowErg	Hwt	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	3,759m	15:00.0	1:59.7	RowErg	Hwt	DF 109, damper mid 4. Found this quite tough. 21spm average. Last 3 minutes at 22spm. Good effort.	View workout
10/13/17	2,000m	8:09.6	2:02.4	RowErg	Hwt	DF 109, damper mid 4. Warm up.	View workout
10/11/17	7,537m	30:00.0	1:59.4	RowErg	Hwt	DF 109, low 4. Good pulling. Average 21spm. Last two 6 min splits at 22spm and 24spm.	View workout
10/09/17	10,000m	40:57.6	2:02.8	RowErg	Hwt	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	7,555m	30:00.0	1:59.1	RowErg	Hwt	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	1,213m	5:00.0	2:03.6	RowErg	Hwt	DF 108, damper low 4, rower 3. Warm up.	View workout
10/03/17	10,693m	45:00.0	2:06.2	RowErg	Hwt	DF 109, damper mid 4. Longest row ever. Good effort. Good rate. Good end. Bit tough towards the end. Rate 21.	View workout

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