CBDB CBDB

Log

Date Workout Score Ave Comments Action
05/23/25 5:00 674m 3:42.5

5min Warmup
app.erg.zone

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05/18/25 2:00 284m 3:31.2

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

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05/18/25 10x0:20/1:40r 712m 2:20.4

RowAlong Sprint: Day 2 - 1:40 Rests
Warm up properly before doing this row. And RowAlong with the video on YouTube: View workout

05/18/25 5:00 452m 5:31.8

5min Warmup
app.erg.zone

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05/11/25 v4:00/1:28r...2 3,508m 3:25.2

RA HM W07R2 & RA80 - 2 x 20min - 10KW7S5
10KW7S5 - youtu.be/F1dGXXV01GQ

Get use…

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05/06/25 2:00 262m 3:49.0

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

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05/06/25 10x0:20/1:50r 752m 2:12.9

RowAlong Sprint: Day 1 - 1:50 Rests
Warm up properly before doing this row. And RowAlong with the video on YouTube: View workout

05/06/25 6:00 757m 3:57.7

10 min warmup
app.erg.zone

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05/04/25 30:00 4,812m 3:07.0

RA HM W07R1 & RA 30/30-02
youtu.be/wJnNA8OWKB0

Row for 30 minutes at 18 strokes…

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04/27/25 35:03 5,192m 3:22.5

RA HM W06R5
🚣 Row for 60 minutes at 24spm 🚣‍♀️

Bottom Tier Pace Guide = 2K+18-20
Mid Tier Pace Guide = 2K+15-16
T…

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04/13/25 v4:00/1:22r...12 4,865m 3:05.6

RA HM W06R3 & RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998

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04/06/25 v4:00/1:22r...6 2,250m 3:35.4

RA HM W06R3 & RA61 - 30min with Speed Bumps 10KW4S1
10KW4S1 - youtu.be/R4PvDso9998

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04/03/25 2:00 257m 3:53.4

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

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04/03/25 30:00 4,652m 3:13.4

RA HM W06R2 & 12 Rows - Day 06
6 Even Splits: youtu.be/Fh0VHEVGq0s

12 Rows of C…

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04/03/25 4:00 544m 3:40.5

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

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04/02/25 15:19 2,353m 3:15.4

RA HM W06R1 & RA 30/30-15 - Bon Jovi Day!!
We're Half Way there!
youtu.be/hOVa-5…

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04/02/25 4:00 548m 3:38.9

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

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03/31/25 33:24 5,475m 3:03.0

RA HM W05R5
BOTTOM Tier Workout
Row 55mins at 20spm - take 5 power strokes every five minutes

Pace Guide = 2K+18-22 for m…

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03/26/25 2:00 271m 3:41.4

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

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03/26/25 30:00 5,015m 2:59.4

RA HM W05R4 & RA 30/30-19
youtu.be/lJ192HN-Ics

Split the 30 minutes into 6 minu…

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03/24/25 v4:00/1:41r...12 6,014m 2:59.5

RA HM W05R3 & RA82 - 30 mins - 10KW8S2
10KW8S2 - youtu.be/_MAjJtzovCs

Splitting…

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03/19/25 2:00 283m 3:32.0

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

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03/19/25 5x10:00/1:30r 8,435m 2:57.8

RA HM W05R2 & 12 Rows - Day 05
5 Ten Minute Pieces

5x10:00/1:30r row

12 Rows - Day 05
5 Ten Minute Pieces

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03/19/25 4:00 604m 3:18.6

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

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03/17/25 30:00 4,306m 3:29.0

RA HM W05R1 & RA59 - 30mins 18spm - 10kW3S4
10KW3S4 - youtu.be/oCMZ2FMBPaI

It&r…

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