CBDB CBDB

Log

Date Distance Time Pace Comments Action
10/03/24 287m 2:00.0 3:29.0

2 min Cool Down
30x30 cool down
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10/03/24 6,557m 40:00.0 3:03.0

RA5k W1S4 2 x 20 mins
BOTTOM Tier Workout

youtu.be/42mQUvNqQuI?si=B…

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10/03/24 552m 4:00.0 3:37.3

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

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10/03/24 11m 0:13.3 10:04.5

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

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10/02/24 303m 2:00.0 3:18.0

2 min Cool Down
30x30 cool down
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10/02/24 4,534m 24:00.0 2:38.8

RA5k W1S3 12 x 2mins
TOP Tier Workout

youtu.be/NZx1p8_kmSI?si=iAxG6…

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10/02/24 581m 4:00.0 3:26.5

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

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09/29/24 236m 2:00.0 4:14.2

2 min Cool Down
30x30 cool down
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09/29/24 6,571m 40:00.0 3:02.6

RA5k W1S2 4 x 10 mins at 18/20/18/20
BOTTOM Tier Workout

youtu.be/R…

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09/23/24 277m 2:00.0 3:36.6

2 min Cool Down
30x30 cool down
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09/23/24 4,564m 24:00.0 2:37.7

RA5k W1S1 6 x 4mins at 28spm
MID Tier "Hard" Workout

yout…

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09/23/24 555m 4:00.0 3:36.2

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

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09/22/24 257m 2:00.0 3:53.4

2 min Cool Down
30x30 cool down
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09/22/24 6,487m 40:00.0 3:04.9

RA5k W1S0 Prologue Workout - 40mins at 20spm
BOTTOM Tier Workout
youtu…

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09/22/24 581m 4:00.0 3:26.5

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

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09/15/24 2,532m 14:50.3 2:55.8

Rowed on EXR: Sunset Row with RowAlong

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09/15/24 491m 3:41.6 3:45.6

Rowed on EXR: EXR | Just Row on EXR World

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09/15/24 29m 0:20.2 5:48.2

30-Minute Build - Free UCanRow2 Workouts
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09/13/24 1,665m 8:32.9 2:34.0

Jul 2023 - 9 x 333 = 2997
CTC This challenge was chosen by SPU: Te Waka

Row 9 reps of 333 metres with 60secs rest.

Ther…

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09/13/24 1,640m 10:00.0 3:02.9

CBDB 20x1min (Clare Holman Row31)
10x1min/1min rest with 26/26/28/28/30/30/32/32/34
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