CBDB CBDB

Log

Date Workout Score Ave Comments Action
01/15/24 6x250m/1:00r 7:13.8 2:24.6

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/15/24 59m 0:18.9 2:40.1

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/15/24 250m 1:13.3 2:26.6

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/15/24 v1:00/r...18 1,671m 2:59.5

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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01/14/24 6x250m/1:00r 7:38.9 2:32.9

Jan 2024 - Esme's Delight - CTC Members
app.erg.zone/w/YFJWbDCvR_SCwM1Br…

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01/14/24 v1:00/r...18 1,548m 3:13.7

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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01/14/24 v1:00/r...5 108m 13:53.3

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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01/12/24 2:00 300m 3:20.0

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

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01/12/24 20:00 3,193m 3:07.9

LR01 - Alternating 20/30spm for 20 minutes
RowAlong on YouTube: youtu.be/_0_9XayTi7Y

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01/12/24 4:00 559m 3:34.6

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

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01/09/24 32:23 4,443m 3:38.6

12 Rows - Day 12
12 x 5 minute splits (60 minute row with no rests)
youtu.be/81TPO2q0xVc

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01/09/24 4:00 563m 3:33.1

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

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01/08/24 4:00 462m 4:19.7

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

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01/08/24 11x0:45/1:00r 1,820m 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 10:00 1,591m 3:08.5

10 Min Warmup
app.erg.zone

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01/07/24 20:54 3,589m 2:54.7

Rowed on EXR: Rise and Row with RowAlong 30min

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01/06/24 2:00 296m 3:22.7

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

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01/06/24 30:00 5,123m 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 4:00 553m 3:36.9

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

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

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

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01/05/24 2:00 307m 3:15.4

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

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01/05/24 3x9:00/3:00r 4,798m 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 2:13 238m 4:40.4

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

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01/04/24 2:00 296m 3:22.7

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

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01/04/24 32:00 5,503m 2:54.4

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

Row for 32 minutes, bu…

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