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Alasdair Rae

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
10/02/17	7,127m	30:00.0	2:06.2	RowErg	Hwt	DF 103, high 3. First row in about 10 days, post-Knoydart. Back and body still sore.	View workout
09/21/17	5,000m	19:52.4	1:59.2	RowErg	Hwt	DF 106, damper high 3. Good effort. Getting metres in. 23spm.	View workout
09/21/17	2,000m	7:12.7	1:48.1	RowErg	Hwt	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	3,645m	15:00.0	2:03.4	RowErg	Hwt	DF 112, damper mid 4. In Crossfit Scotland near Irvine. Warm up and metres.	View workout
09/19/17	10,000m	41:16.0	2:03.8	RowErg	Hwt	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	2,000m	8:14.7	2:03.6	RowErg	Hwt	DF 115, damper high 4. Just getting metres in and some harder pulls at the end.	View workout
09/18/17	5,000m	19:01.1	1:54.1	RowErg	Hwt	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	3,000m	14:02.0	2:20.3	RowErg	Hwt	DF 100, damper high 3. Warm up.	View workout
09/17/17	2,000m	7:26.1	1:51.5	RowErg	Hwt	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	3,454m	15:00.0	2:10.2	RowErg	Hwt	DF 110, damper mid 4. Warm up before 2k.	View workout
09/15/17	10,000m	41:28.2	2:04.4	RowErg	Hwt	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
09/13/17	300m	1:03.0	1:45.0	RowErg	Hwt	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	300m	1:02.8	1:44.6	RowErg	Hwt	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	300m	1:02.8	1:44.6	RowErg	Hwt	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	300m	1:03.0	1:45.0	RowErg	Hwt	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	300m	1:02.9	1:44.8	RowErg	Hwt	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	350m	1:13.5	1:45.0	RowErg	Hwt	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	5,500m	22:15.4	2:01.4	RowErg	Hwt	DF 126, damper high 5. Tried higher DF just to see. Verdict unclear. Good pulling but not super consistent.	View workout
09/12/17	3,000m	10:40.7	1:46.7	RowErg	Hwt	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	2,281m	10:00.0	2:11.5	RowErg	Hwt	DF 100, damper high 3. Warm up.	View workout

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