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CBDB CBDB

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/25/24	v1:00/r...22	2,989m	3:15.7	RowErg	CBDB’s Warmup No 09 (20 min) RowAlong Aviron 20 min warmup for before races. View workout
04/23/24	2:00	294m	3:24.0	RowErg	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/23/24	v5:00/0:59r...7	5,855m	2:59.3	RowErg	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	4:00	590m	3:23.3	RowErg	4 minute Warm up 30x30 warmup Aviron: youtu.be/Uc1ShEofpmM?si=qIa…	View workout
04/22/24	2:00	315m	3:10.4	RowErg	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/22/24	20x1:00/1:00r	3,859m	2:35.4	RowErg	RA500 W1D5 TOP TIER POWER 20 x 1min/1min at 20spm OVERLOAD POWER app.erg.zone	View workout
04/22/24	6:00	951m	3:09.2	RowErg	6 min Warmup app.erg.zone	View workout
04/21/24	2:00	293m	3:24.7	RowErg	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/21/24	v3:00/r...12	5,899m	3:03.0	RowErg	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	0:31	55m	4:48.1	RowErg	5min Warmup app.erg.zone	View workout
04/19/24	2:00	268m	3:43.8	RowErg	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/19/24	30:00	4,972m	3:01.0	RowErg	RA500 W1D4 BOTTOM TIER 30 mins at 20spm Around 2K+18 pace app.erg.zone	View workout
04/19/24	4:00	576m	3:28.3	RowErg	4 minute Warm up 30x30 warmup Aviron: youtu.be/Uc1ShEofpmM?si=qIa…	View workout
04/18/24	2:00	285m	3:30.5	RowErg	2 min Cool Down 30x30 cool down app.erg.zone	View workout
04/18/24	v0:20/0:11r...24	1,691m	2:21.9	RowErg	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	v1:00/r...18	1,521m	3:17.2	RowErg	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	2:00	288m	3:28.3	RowErg	RA 30/30 - b) 2 minute Cool Down 30x30 cool down app.erg.zone	View workout
04/17/24	v3:00/r...12	5,939m	3:01.8	RowErg	RA500 W1D2 BOTTOM TIER 4 x 9 min (1min rests) Split into 3mins at 15/18/20spm app.erg.zone…	View workout
04/17/24	4:00	541m	3:41.8	RowErg	4 minute Warm up 30x30 warmup Aviron: youtu.be/Uc1ShEofpmM?si=qIa…	View workout
04/16/24	2:00	276m	3:37.3	RowErg	RA 30/30 - b) 2 minute Cool Down 30x30 cool down app.erg.zone	View workout
04/16/24	500m	2:16.6	2:16.6	RowErg	RA500 W1D1 Part2 500 TT app.erg.zone	View workout
04/16/24	20:00	3,273m	3:03.3	RowErg	RA500 W1D1 Part1 500 test app.erg.zone	View workout
04/11/24	2:00	325m	3:04.6	RowErg	RA 30/30 - b) 2 minute Cool Down 30x30 cool down app.erg.zone	View workout
04/11/24	13x1:00/1:00r	2,743m	2:22.1	RowErg	Apr 2024 - The Baker's Dozen - CTC Members app.erg.zone/w/RF14r65QSrOIpR…	View workout
04/11/24	4:00	558m	3:35.0	RowErg	4 minute Warm up 30x30 warmup Aviron: youtu.be/Uc1ShEofpmM?si=qIa…	View workout

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