CBDB CBDB

Log

Date Distance Time Pace Comments Action
04/29/24 6,040m 47:02.5 3:53.6

RA500 W2D5
BOTTOM TIER
40 mins alternating 20/18spm
Change every 10 minutes

BOTTOM Tier Workout
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04/28/24 267m 2:00.0 3:44.7

2 min Cool Down
30x30 cool down
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04/28/24 2,089m 10:00.0 2:23.6

RA500 W2D4
TOP TIER
10 x 20s/20s x 3
3 min rests - All at max pace

TOP Tier Workout
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04/28/24 545m 4:00.0 3:40.1

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

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04/26/24 251m 2:00.0 3:59.0

2 min Cool Down
30x30 cool down
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04/26/24 4,507m 30:00.0 3:19.6

RA500 W2D3
BOTTOM TIER
30 minutes at 18spm
Keep it low intensity

BOTTOM Tier Workout
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04/25/24 283m 2:00.0 3:32.0

2 min Cool Down
30x30 cool down
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04/25/24 1,802m 8:00.0 2:13.1

RA500 W2D2
TOP TIER POWER
4 x1, 4 x30s, 4 x15s
Rest matches work

TOP Tier Workout
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04/25/24 2,989m 19:30.0 3:15.7

CBDB’s Warmup No 09 (20 min)
RowAlong Aviron 20 min warmup for before races.

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04/23/24 294m 2:00.0 3:24.0

2 min Cool Down
30x30 cool down
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04/23/24 5,855m 35:00.0 2:59.3

RA500 W2D1
TIER
7 x 5mins at 22spm
1 min rests

BOTTOM Tier Workout
For full information about the RowAlong 500m Pl…

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04/23/24 590m 4:00.0 3:23.3

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

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04/22/24 315m 2:00.0 3:10.4

2 min Cool Down
30x30 cool down
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04/22/24 3,859m 20:00.0 2:35.4

RA500 W1D5
TOP TIER POWER
20 x 1min/1min at 20spm
OVERLOAD POWER
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04/22/24 951m 6:00.0 3:09.2

6 min Warmup
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04/21/24 293m 2:00.0 3:24.7

2 min Cool Down
30x30 cool down
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04/21/24 5,899m 36:00.0 3:03.0

RA500 W1D6
Week 1 Session 5 is 3 x 12 mins with 90sec rests
The 12 minute intervals are broken down into 3 minute chunks:
1 -…

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04/21/24 55m 0:31.7 4:48.1

5min Warmup
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04/19/24 268m 2:00.0 3:43.8

2 min Cool Down
30x30 cool down
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04/19/24 4,972m 30:00.0 3:01.0

RA500 W1D4
BOTTOM TIER
30 mins at 20spm
Around 2K+18 pace
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