CBDB CBDB

Log

Date Workout Score Ave Comments Action
05/16/24 6:00 600m 5:00.0

6 min Warmup
app.erg.zone

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05/15/24 22:36 3,844m 2:56.3

Rowed on EXR: 20 Minute FTP Test

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05/13/24 v5:00/1:07r...10 1,311m 4:34.5

Zero to Hero - Row 1 - 5 Minutes Easy Workout
RowAlong with this workout on YouTube: youtu.be/…

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05/13/24 0:07 11m 5:27.2

Zero to Hero - Row 1 - 5 Minutes Easy Workout
RowAlong with this workout on YouTube: youtu.be/…

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05/12/24 4x1000m/2:00r 24:36.3 3:04.5

Short - 4 x 1000m / 2 min easy - Row
app.erg.zone/w/cZHQtDfuS0uKyIIUoHUf_g

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05/11/24 321m 1:39.3 2:34.6

S02E01: 321... Go! - ErgZone Row Challenge Season 2
app.erg.zone/w/qw_AdxgfTT…

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05/11/24 10:31 1,716m 3:03.8 View workout
05/10/24 2:00 243m 4:06.9

2 min Cool Down
30x30 cool down
app.erg.zone

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05/10/24 321m 1:27.2 2:15.8

S02E01: 321... Go! - ErgZone Row Challenge Season 2
app.erg.zone/w/qw_AdxgfTT…

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05/10/24 v1:00/r...22 2,904m 3:21.4

CBDB’s Warmup No 09 (20 min)
RowAlong Aviron 20 min warmup for before races.

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05/10/24 v1:00/r...18 1,500m 3:20.0

CBDB’s Warmups No 05 (RA 10min)
Inspired by John Steventon (RowAlong) from his Aviron warmups. Interval pyramid (20-32 SPM) wit…

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05/09/24 2:00 270m 3:42.2

2 min Cool Down
30x30 cool down
app.erg.zone

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05/09/24 v0:30/r...2 2,887m 3:27.8

RA500 W3D4
BOTTOM TIER
30sec at 500m pace - straight into 19:30 at 18spm 2K+20-22
Prep for TT
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05/09/24 6:00 876m 3:25.4

6 min Warmup
app.erg.zone

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05/07/24 2:00 270m 3:42.2

2 min Cool Down
30x30 cool down
app.erg.zone

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05/07/24 v10:00/1:02r...3 4,640m 3:13.9

RA500 W3D2
BOTTOM TIER
3 x 10mins at 20spm
Power stroke every minute
app.erg.zone

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05/07/24 4:00 530m 3:46.4

4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1ShEofpmM?si=qIa…

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05/05/24 6:00 803m 3:44.1

6 min Warmup
app.erg.zone

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05/05/24 6:00 789m 3:48.1

6 min Warmup
app.erg.zone

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04/30/24 2:00 297m 3:22.0

2 min Cool Down
30x30 cool down
app.erg.zone

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04/30/24 v0:20/0:11r...24 1,556m 2:34.2

RA500 W3D1
TOP TIER HIIT
8 x 20s max / 10s rest (x3)
Rest 2 minutes between
app.erg.zone

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04/30/24 10:00 1,617m 3:05.5

10 min warmup
app.erg.zone

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04/29/24 47:02 6,040m 3:53.6

RA500 W2D5
BOTTOM TIER
40 mins alternating 20/18spm
Change every 10 minutes

BOTTOM Tier Workout
For full informati…

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04/28/24 2:00 267m 3:44.7

2 min Cool Down
30x30 cool down
app.erg.zone

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04/28/24 v0:20/0:21r...30 2,089m 2:23.6

RA500 W2D4
TOP TIER
10 x 20s/20s x 3
3 min rests - All at max pace

TOP Tier Workout
For full information about the…

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