Francisco Machado

Log

Date Distance Time Pace Comments Action
02/28/23 252m 1:06.9 2:12.7

Short - 21 minutes with rate increase - Row
app.erg.zone/w/le6cyemrRsGHWxI3qT…

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02/28/23 461m 1:56.8 2:06.6

Short - 21 minutes with rate increase - Row
app.erg.zone/w/le6cyemrRsGHWxI3qT…

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02/28/23 500m 0:43.9 0:43.9

GUP intervals
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02/23/23 8,529m 20:00.0 2:20.6 View workout
02/21/23 333m 1:48.7 2:43.2

Emom GrowUp
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02/21/23 4,729m 10:00.0 2:06.8

GrowUp intervals
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02/20/23 20,000m 38:47.6 1:56.3

20k
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02/16/23 9,756m 40:00.0 2:03.0

40m
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02/12/23 13,799m 30:00.0 2:10.4 View workout
02/12/23 2,683m 11:22.5 2:07.1

Long - 4-6-8-10-8-6-4 min pyramid / 2 min easy - Row
app.erg.zone/w/L5xbxEmRR…

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02/12/23 756m 2:55.3 1:55.9

Long - 4-6-8-10-8-6-4 min pyramid / 2 min easy - Row
app.erg.zone/w/L5xbxEmRR…

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02/10/23 1,391m 2:18.5 1:39.5 View workout
02/10/23 707m 1:57.5 2:46.1 View workout
02/10/23 8,327m 20:00.0 2:24.1 View workout
02/04/23 12,000m 47:04.8 1:57.7

Long - 6 x 2000m rate change 22-24 / 2 min easy - Row
app.erg.zone/w/VFh5qsZ7…

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01/31/23 12,358m 30:00.0 2:25.6 View workout
01/25/23 5,000m 19:21.8 1:56.1

5x1000
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01/25/23 2,209m 7:00.0 1:35.0

GUP intervals
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01/22/23 13,246m 30:00.0 2:15.8 View workout
01/20/23 2,250m 7:25.5 1:39.0

GUP intervals
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