CBDB CBDB

Log

Date Distance Time Pace Comments Action
01/08/24 462m 4:00.0 4:19.7

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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01/08/24 1,820m 8:15.0 2:15.9

12 Rows - Day 11
12 Rows of Christmas
11 x 45 Seconds
youtu.be/8Ynhhu3jNDY

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01/08/24 1,591m 10:00.0 3:08.5

10 Min Warmup
app.erg.zone

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01/07/24 3,589m 20:54.0 2:54.7

Rowed on EXR: Rise and Row with RowAlong 30min

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01/06/24 296m 2:00.0 3:22.7

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
app.erg.zone

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01/06/24 5,123m 30:00.0 2:55.6

12 Rows - Day 10
10 Power Fives youtu.be/3A9j-gCzpuY

Do a 30 minute row - but every…

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01/06/24 553m 4:00.0 3:36.9

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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01/06/24 8m 0:06.4 6:40.0

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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01/05/24 307m 2:00.0 3:15.4

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
app.erg.zone

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01/05/24 4,798m 27:00.0 2:48.8

12 Rows - Day 09
9 Minute Trilogy - youtu.be/vDCmQn9eIWM

Row 3 x 9 minute intervals…

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01/05/24 238m 2:13.5 4:40.4

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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01/04/24 296m 2:00.0 3:22.7

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
app.erg.zone

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01/04/24 5,503m 32:00.0 2:54.4

12 Rows - Day 08
8 Stroke Rate Changes: youtu.be/pqNdWHcIO3k

Row for 32 minutes, bu…

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01/04/24 565m 4:00.0 3:32.3

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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12/31/23 408m 3:36.5 4:25.3

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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12/31/23 1,560m 7:00.0 2:14.6

12 Rows - Day 07
7 Minutes Sprinting: youtu.be/WTmAve6wBug

Row fast and strong righ…

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12/31/23 708m 4:45.5 3:21.6

CBDB’s Warmup No 01
10 Strokes at different SPMs. 20-24.
app.erg.zone

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12/30/23 4,521m 30:00.0 3:19.0

12 Rows - Day 06
6 Even Splits: youtu.be/Fh0VHEVGq0s

12 Rows of Christmas:
6 Ev…

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12/30/23 573m 4:00.0 3:29.4

RA 30/30 - a) 4 minute Warm up
30x30 warmup
Aviron:
youtu.be/Uc1S…

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12/29/23 8,454m 50:00.0 2:57.4

12 Rows - Day 05
5 Ten Minute Pieces youtu.be/L9NRerkb8sk

Row 5 x 10 minute interv…

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