CBDB CBDB

Log

Date Workout Score Ave Comments Action
01/04/24 4:00 565m 3:32.3

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

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12/31/23 3:36 408m 4:25.3

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

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12/31/23 7x1:00/1:15r 1,560m 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 v5c/r...6 708m 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 30:00 4,521m 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 4:00 573m 3:29.4

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

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12/29/23 5x10:00/1:30r 8,454m 2:57.4

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

Row 5 x 10 minute interv…

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12/29/23 0:53 118m 3:47.1

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

Row 5 x 10 minute interv…

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12/28/23 30:00 5,099m 2:56.5

12 Rows - Day 04
4 Power Strokes: youtu.be/ZnS_qHTp7ho

Row for 30 minutes - every 3…

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12/26/23 36:21.0 5,902m 3:04.7 View workout
12/25/23 11:00.0 1,823m 3:01.0

Exr

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12/24/23 44:22.0 6,748m 3:17.2

Exr

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12/23/23 41:33.0 6,850m 3:01.9

Exr

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12/21/23 v5:00/r...10 7,036m 2:50.5

12 Rows of Christmas - 1 Spicy Start
RowAlong on YouTue: youtu.be/ktHLWOj9…

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12/21/23 4:00 563m 3:33.1

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

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12/20/23 v5:00/0:16r...3 4,439m 3:02.4

Lunchtime RowAlong - Improve your Rowing Technique in an EASY 25 minutes
y…

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12/19/23 v4:00/r...9 3,348m 2:59.2

Temp
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12/19/23 v4:00/10:00r...2 846m 3:19.5

Temp
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12/15/23 v4:00/1:02r...9 3,163m 3:09.6

Temp
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12/03/23 2:00 263m 3:48.1

RA 30/30 - b) 2 minute Cool Down
30x30 cool down
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12/03/23 20:00 3,305m 3:01.5

Lunchtime Row - 20 minute rate Pyramid
RowAlong on YouTube: youtu.be/0nq5IEEohOk
Row…

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12/03/23 4:09 583m 3:33.8

Lunchtime Row - 20 minute rate Pyramid
RowAlong on YouTube: youtu.be/0nq5IEEohOk
Row…

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11/22/23 12:42 1,987m 3:11.7 View workout
11/22/23 4x1:00/1:00r 594m 3:22.0

CBDB’s Favourite 20 x 1 mins Intervals
Was: 10KW7S3 - youtu.be/Fyx6z2f678k

Wi…

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11/21/23 7:51 1,120m 3:30.6

30min
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