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Log

Date Workout Score Ave Comments Action
08/28/22 v6000m/r...5 20,000m 2:05.8

BIKEW31S4 - GA Members
erg.zone

 View workout
08/27/22 6000m 24:03.9 2:00.3 View workout
08/23/22 v3:00/r...12 8,186m 2:11.9 View workout
08/21/22 3x8000m/2:00r 50:13.3 2:05.5

BIKEW30S3 - GA Members
erg.zone

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08/19/22 6x5:00/1:00r 7,471m 2:00.4

ROWW29S7 - GA Members
erg.zone

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08/17/22 14x0:20/1:40r 2,770m 1:41.0

BIKEW29S5 - GA Members
erg.zone

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08/16/22 4x2000m/1:30r 34:08.3 2:08.0

ROWW29S3 - GA Members
erg.zone

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08/14/22 v5000m/r...5 18,000m 2:03.1

BIKEW29S4 - GA Members
erg.zone

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08/13/22 v2:00/r...16 7,410m 2:09.5

ROWW28S4 - GA Members
erg.zone

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08/10/22 24:08.9 6,000m 2:00.7 View workout
08/08/22 7x1000m/1:30r 30:06.3 2:09.0

ROWW28S3 - GA Members
erg.zone

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08/06/22 v4000m/r...5 16,000m 2:06.5

BIKEW27S4 - GA Members
erg.zone

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08/04/22 7:38.6 2,000m 1:54.6

Pulled at Royal Canadian Henley Regatta in SCRC boathouse

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07/23/22 v1:30/1:01r...12 4,565m 1:58.2

ROWW25S5 - GA Members
erg.zone

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07/10/22 20x0:30/1:00r 5,738m 1:44.5

Bike HIIT intervals
3 min warm up
30” hard, 1 mins easy
Repeat 20x
Target 250 cals
Don’t die

 View workout
07/08/22 15x0:30/1:00r 2,125m 1:45.8

HIIT 250 cal Row
15x 30 secs on, 1 min off
Cals target is 250
erg.zone

 View workout
07/04/22 12x0:30/1:00r 3,423m 1:45.1

Bike HIIT intervals
5 min warm up
30” hard, 1 mins easy
Repeat 12x
Target 250 cals
Don’t die

 View workout
06/27/22 3x3000m/3:00r 18:39.5 2:04.3

BIKEW5S4
Interval Distance
3 x 3000m/rest 3:00
67-71% watts

4k PB pace + 11-13 seconds start. Increase pace through…

 View workout
06/24/22 4x5:00/2:00r 4,731m 2:06.8

ORC Cat VI workout
5x5 mins, 2 mins rest between
Rates 22, 24, 26, 28, 30
erg.zone

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06/22/22 10x0:30/1:00r 2,822m 1:46.3

Bike HIIT intervals
5 min warm up
30” hard, 1 mins easy
Repeat 10x
Don’t die
e…

 View workout
06/18/22 v5:00/r...9 10,536m 2:08.1

ORC steady state
3x15’ pieces, increases every five mins
20,22,24
Xxx cals at 2:xx Ave split
View workout

06/17/22 8x0:30/1:00r 1,133m 1:45.9

HIIT Row
8 x 30 secs on, 1 min off
Cals target is 175
erg.zone

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05/16/22 v500m/2:00r...5 3,500m 1:57.5 View workout
04/23/22 v0:45/1:00r...8 1,545m 1:56.5 View workout
04/20/22 v5:00/r...6 4,646m 2:09.1 View workout