CBDB CBDB

Log

Date Workout Score Ave Comments Action
12/03/24 4:00 590m 3:23.3

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

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12/02/24 2:00 322m 3:06.3

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

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12/02/24 3x3:50/3:00r 2,230m 2:34.7

12 Rows of Christmas - 3 Tabatas
RowAlong on YouTue: youtu.be/uIFA2xuEExc?…

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12/02/24 10:00 1,685m 2:58.0

10 min warmup
app.erg.zone

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12/01/24 2:00 304m 3:17.3

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

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12/01/24 2x16:00/1:00r 5,270m 3:02.1

12 Rows of Christmas - 2 Fitness Boosters
RowAlong on YouTue: youtu.be/slb…

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12/01/24 4:00 606m 3:18.0

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

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11/24/24 2:00 271m 3:41.4

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

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11/24/24 v5:00/r...10 6,573m 3:02.5

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

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11/24/24 4:00 537m 3:43.4

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

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11/22/24 2:00 282m 3:32.7

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

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11/22/24 30:00 4,031m 3:43.2

RA5k W5S2 - 30 mins 185pm
BOTTOM Tier fitness building Workout on the Rowing Machine
* Week 5 Session 2 is 30 minutes at 18spm

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11/22/24 4:00 449m 4:27.2

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

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11/13/24 2:00 277m 3:36.6

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

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11/13/24 2x10:00/3:00r 3,611m 2:46.1

RA5k W5S1 - 2 x 10 mins at 5K
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/13/24 2:00 557m 1:47.7

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

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11/11/24 2:00 285m 3:30.5

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

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11/11/24 v6:00/r...9 4,192m 2:51.7

RA5k W4S5 - 3 x 8mins Speed Ramp
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/11/24 2:00 267m 3:44.7

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

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11/10/24 5x8:00/1:00r 5,051m 3:57.5

RA5k W4S4 - 5 x 8 mins
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/08/24 3x8:00/1:00r 3,212m 3:15.7

RA5k W4S4 - 5 x 8 mins
BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/08/24 4:00 567m 3:31.6

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

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11/04/24 2:00 263m 3:48.1

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

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11/04/24 4x4:00/3:00r 3,104m 2:34.6

RA5k W4S3 - 5 x 4mins
TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:

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11/04/24 0:12 28m 3:37.8

RA5k W4S3 - 5 x 4mins
TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:

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