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Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
04/26/24	4,507m	30:00.0	3:19.6	RowErg	Hwt	RA500 W2D3 BOTTOM TIER 30 minutes at 18spm Keep it low intensity BOTTOM Tier Workout For full information about th…	View workout
04/25/24	283m	2:00.0	3:32.0	RowErg	Hwt	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/25/24	1,802m	8:00.0	2:13.1	RowErg	Hwt	RA500 W2D2 TOP TIER POWER 4 x1, 4 x30s, 4 x15s Rest matches work TOP Tier Workout For full information about the R…	View workout
04/25/24	2,989m	19:30.0	3:15.7	RowErg	Hwt	CBDB’s Warmup No 09 (20 min) RowAlong Aviron 20 min warmup for before races. View workout
04/23/24	294m	2:00.0	3:24.0	RowErg	Hwt	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/23/24	5,855m	35:00.0	2:59.3	RowErg	Hwt	RA500 W2D1 TIER 7 x 5mins at 22spm 1 min rests BOTTOM Tier Workout For full information about the RowAlong 500m Pl…	View workout
04/23/24	590m	4:00.0	3:23.3	RowErg	Hwt	4 minute Warm up 30x30 warmup Aviron: youtu.be/Uc1ShEofpmM?si=qIa…	View workout
04/22/24	315m	2:00.0	3:10.4	RowErg	Hwt	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/22/24	3,859m	20:00.0	2:35.4	RowErg	Hwt	RA500 W1D5 TOP TIER POWER 20 x 1min/1min at 20spm OVERLOAD POWER app.erg.zone	View workout
04/22/24	951m	6:00.0	3:09.2	RowErg	Hwt	6 min Warmup app.erg.zone	View workout
04/21/24	293m	2:00.0	3:24.7	RowErg	Hwt	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/21/24	5,899m	36:00.0	3:03.0	RowErg	Hwt	RA500 W1D6 Week 1 Session 5 is 3 x 12 mins with 90sec rests The 12 minute intervals are broken down into 3 minute chunks: 1 -…	View workout
04/21/24	55m	0:31.7	4:48.1	RowErg	Hwt	5min Warmup app.erg.zone	View workout
04/19/24	268m	2:00.0	3:43.8	RowErg	Hwt	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/19/24	4,972m	30:00.0	3:01.0	RowErg	Hwt	RA500 W1D4 BOTTOM TIER 30 mins at 20spm Around 2K+18 pace app.erg.zone	View workout
04/19/24	576m	4:00.0	3:28.3	RowErg	Hwt	4 minute Warm up 30x30 warmup Aviron: youtu.be/Uc1ShEofpmM?si=qIa…	View workout
04/18/24	285m	2:00.0	3:30.5	RowErg	Hwt	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/18/24	1,691m	8:00.0	2:21.9	RowErg	Hwt	RA500 W1D3 TOP TIER HIIT 8 x 20 sec MAX EFFORT with 10 sec rest Do this Three Times Rest 2 mins Between Each	View workout
04/18/24	1,521m	10:00.0	3:17.2	RowErg	Hwt	CBDB’s Warmups No 05 (RA 10min) Inspired by John Steventon (RowAlong) from his Aviron warmups. Interval pyramid (20-32 SPM) wit…	View workout
04/17/24	288m	2:00.0	3:28.3	RowErg	Hwt	RA 30/30 - b) 2 minute Cool Down 30x30 cool down app.erg.zone	View workout

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