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Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
Oct 31 Winter Training Boredom: How to Stay Motivated Through the Cold Months
Oct 16 Starting Your Workout: Warming-Up 

Francisco Machado

Log

Date Distance Time Pace Comments Action
07/17/23 4,289m 20:00.0 2:19.8

20m Zona 2
app.erg.zone

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07/17/23 15,957m 40:00.0 2:30.4

40m Zona 2
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07/14/23 12,433m 31:03.0 2:01.4

20/20
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07/12/23 7,500m 32:00.4 1:50.7

Tempo Protocol intervals
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07/10/23 3,760m 10:00.0 2:39.5 View workout
07/07/23 7,836m 15:00.0 1:54.8 View workout
07/05/23 4,521m 9:04.8 2:00.5 View workout
06/28/23 12,081m 30:00.0 2:28.9 View workout
06/27/23 3,343m 13:20.0 1:59.6

Grow up intervals
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06/21/23 5,000m 19:55.8 1:59.5 View workout
06/21/23 10,000m 18:22.9 1:50.2

10K
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06/18/23 8,000m 32:11.7 2:00.7

Long - 5 x 2000m rate increase 20-26 / 2 min easy - Row
app.erg.zone/w/eHybXv…

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06/17/23 4,391m 10:00.0 2:16.6

10m recovery
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06/17/23 2,000m 4:03.5 2:01.7

10x 1000m / 10 sandbag squats
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06/12/23 19,808m 1:05:47.2 2:00.9

Hall’s Challenge 999
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06/12/23 431m 1:47.2 1:48.1

Hall’s Challenge 999
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06/11/23 11,432m 30:00.0 2:37.4 View workout
06/08/23 3,853m 10:00.0 2:35.7 View workout
05/31/23 1,296m 4:01.6 3:06.4 View workout
05/30/23 1,000m 3:09.9 1:34.9 View workout