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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

John Rupp

Log

Date Distance Time Pace Comments Action
03/11/22 4,911m 10:00.0 2:02.1

5x2' r1 2:05.0 - 2:00.2

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03/11/22 7,326m 15:00.0 2:02.8

5x3' r90 2:04.6 - 2:01.2

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03/11/22 9,651m 20:00.0 2:04.3

5x4' r90 2:05.1 - 2:03.7

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03/11/22 6,757m 15:05.5 2:14.0

2:18.8 2:14.1 2:09.2 110df

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03/10/22 40,129m 1:33:29.1 2:19.7

/4 2:21.1 2:19.8 2:19.4 2:18.8

 View workout
03/09/22 40,138m 1:32:25.1 2:18.1

/4 2:21.7 2:18.7 2:18.1 2:14.1

 View workout
03/08/22 4,067m 10:30.4 2:35.0

warm down

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03/08/22 6,164m 20:00.0 3:14.6

intervals

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03/08/22 2,582m 5:00.0 1:56.1

10x30" r30 2:02.4>1:51.1

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03/08/22 2,522m 5:00.0 1:58.9

10x30" r30 2:03.9>1:55.8

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03/08/22 15,000m 31:31.8 2:06.1

5x3k r2 8.2 7.1 6.4 5.4 3.7

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03/08/22 10,037m 24:05.4 2:24.0

warm up + FC + 110df

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03/07/22 40,136m 1:36:20.0 2:24.0

/4 with kitchen timer

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03/06/22 4,290m 11:05.0 2:35.0

warm down

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03/06/22 8,358m 20:00.0 2:23.5

2) 10x30" r30

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03/06/22 17,700m 40:00.0 2:15.5

5x6' r2

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03/06/22 10,034m 24:05.0 2:24.0

/1 with kitchen timer

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03/05/22 3,522m 9:06.0 2:35.0

warm down

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03/05/22 4,600m 14:00.0 3:02.6

6x20" r2

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03/05/22 4,179m 10:00.0 2:23.5

5x1' r1

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