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Log

Date Workout Score Ave Comments Action
11/04/24 10:00 1,515m 3:18.0

10 min warmup
app.erg.zone

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11/03/24 30:00 4,747m 3:09.5

RA5k W4S2 - 30 mins 20spm
BOTTOM Tier Workout
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11/03/24 1:57 236m 4:08.9

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

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11/01/24 2:00 276m 3:37.3

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

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11/01/24 v3:00/1:31r...8 4,475m 2:40.8

RA5k W4S1 8 x 3min
MID Tier Workout
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11/01/24 4:00 528m 3:47.2

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

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10/31/24 10:28 1,735m 3:00.9

Rowed on EXR: Halloween Group Row

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10/30/24 2:00 287m 3:29.0

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

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10/30/24 20:00 3,401m 2:56.4

RA5k W3S5 20 mins at 24 SOM
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
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10/30/24 0:30 74m 3:28.7

RA5k W3S5 20 mins at 24 SOM
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
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10/30/24 4:28 601m 3:43.6

5min Warmup
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10/28/24 2:00 308m 3:14.8

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

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10/28/24 v1:00/1:01r...20 3,752m 2:39.9

RA5k W3S3 20 x 1min/1min rest at 20spm
TOP Tier Workout
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10/28/24 4:07 585m 3:31.4

5min Warmup
app.erg.zone

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10/27/24 2:00 253m 3:57.1

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

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10/27/24 30:00 4,938m 3:02.2

RA5k W3S4 30min at 18/22/24/18/22/24spm
BOTTOM Tier fitness bulding workout on the Rowing Machine

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10/26/24 14:53 2,187m 3:24.2

RA5k W3S4 30min at 18/22/24/18/22/24spm
BOTTOM Tier fitness bulding workout on the Rowing Machine

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10/26/24 4:00 544m 3:40.5

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

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10/22/24 2:00 285m 3:30.5

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

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10/22/24 30:00 4,899m 3:03.7

RA5k W3S2 30 min 20SPM with power strokes
BOTTOM Tier Workout
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10/21/24 2:00 293m 3:24.7

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

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10/21/24 v5:00/2:01r...5 4,683m 2:40.1

RA5k W3S1 5 x 5mins 2min rests 28 SPM
MID Tier Workout
For full information about the RowAlong 5K Plan. go to:
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10/21/24 4:00 511m 3:54.8

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

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10/20/24 2:00 279m 3:35.0

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

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10/20/24 v10:00/2:01r...4 4,881m 2:52.0

RA5k W2S5 10/4/10/4mins
MID Tier Workout

youtu.be/L7wzWeJy0mE?si=00…

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