CBDB CBDB

Log

Date Workout Score Ave Comments Action
01/26/25 v5:00/r...10 4,647m 3:13.6

RA HM W02R4 & RA 30/30-12
youtu.be/ZMwizARZdSs

5 minutes at 22spm gives you a g…

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01/25/25 10:00 1,540m 3:14.8

10 min warmup
app.erg.zone

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01/25/25 5:00 750m 3:20.0

5min Warmup
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01/24/25 5:00 850m 2:56.4

5min Warmup
app.erg.zone

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01/23/25 v4:00/2:03r...4 4,263m 2:59.6

RA HM W02R3 & RA81 - 5 x 8mins - 10KW8S1
10KW8S1 - youtu.be/qNsh2cs6RNg

Row har…

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01/22/25 2:00 284m 3:31.2

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

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01/22/25 v2:00/r...15 4,827m 3:00.2

RA HM W02R2 & RA 30/30-24
youtu.be/PWgfPE_Z4uI?si=0F5Wct-qbzRcdA7i

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01/22/25 4:00 571m 3:30.1

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

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01/20/25 2:00 293m 3:24.7

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

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01/20/25 30:00 5,140m 2:55.0

RA HM W02 R1 / RA 30/30-13
Exists for Video Record right now...

Start at 20spm and 2K+18 increase pace by 2 or 3 seconds as y…

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01/20/25 4:00 559m 3:34.6

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

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01/19/25 18:34 3,034m 3:03.7

RA HM W01R5
Was RA500 W4D5
youtu.be/Ynibx5JIP5o?si=K6J6qqZgfLnZNhc6

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01/16/25 v8:17/r...1 809m 5:07.7

RA HM W01R4
youtu.be/pEFDZ12miy8?si=gjBUMfUZ3sWgxfqh

RA500 W3D2…

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01/16/25 4:00 596m 3:21.3

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

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01/15/25 2:00 313m 3:11.6

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

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01/15/25 6x5:00/2:30r 5,807m 2:34.9

RA HM W01R3
10kW5S3 - youtu.be/QjdFi87-buo
RA68 - 6 x 5mins 10kW5S3

Start at yo…

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01/15/25 5:00 741m 3:22.4

5min Warmup
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01/14/25 2:00 281m 3:33.5

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

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01/14/25 30:00 4,993m 3:00.2

RA HM W01R2
RA 30/30-16
youtu.be/6WS4vohEtU8

Rise up through some stroke rates…

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01/12/25 23:24 3,684m 3:10.5

RA HM WEEK 01 Row 1
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01/10/25 v2:00/1:11r...14 3,912m 3:04.0

Build Me Up No 6 - 20 min
youtu.be/QNT4KD4KoE0
app.erg.…

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01/09/25 v2:00/1:18r...11 3,180m 3:01.6

Build Me Up No 5 - 15 min
youtu.be/MCAhAsQ6B9Q
app.erg.…

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01/08/25 v2:00/3:44r...10 2,678m 3:02.0

Build Me Up No 4 - 12 min
youtu.be/qmqAiLHBjqM
app.erg.…

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01/07/25 v2:00/1:31r...7 2,406m 2:57.4

Build Me Up No 3 - 10 min
10 min Row youtu.be/vBlrKZsFiPs
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01/06/25 v2:00/2:28r...3 1,870m 3:01.8

Build Me Up No 2 - 7 min
7 min Row youtu.be/WbM5SHhn_dU

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