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Oct 16 Starting Your Workout: Warming-Up 
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Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024

Paul Johnson

Log

Date Distance Time Pace Comments Action
10/24/24 6,000m 22:17.8 1:51.4 View workout
10/24/24 2,267m 10:00.3 2:12.3 View workout
10/23/24 13,563m 1:00:00.0 2:12.7

Mean HR 134

 View workout
10/22/24 4,265m 15:00.0 1:45.5

first proper intervals of the season, felt like it too 🥵

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10/22/24 1,716m 7:04.4 2:03.6

warm up

 View workout
10/21/24 13,356m 1:00:00.0 2:14.7

Mean HR 128

 View workout
10/18/24 13,152m 1:00:00.0 2:16.8

mean HR 132

 View workout
10/17/24 2,500m 8:28.5 1:41.7 View workout
10/17/24 2,500m 8:34.2 1:42.8

Plan was to do 250m flat out, then aim for that split + 10% for 250m intervals, up to 10 intervals or to failure, all twice. Target split…

 View workout
10/17/24 250m 0:47.1 1:34.2

250m flat out to set power for intervals

 View workout
10/17/24 2,275m 10:00.6 2:12.0

warm up

 View workout
10/15/24 9,270m 36:00.0 1:56.5

[(3min UT2 @20 + 2min 5k pace @24 + 1min 2k pace @28) x 3] X 2 / 3r

 View workout
10/15/24 2,340m 10:00.0 2:08.2

Warm up

View workout
10/14/24 13,419m 1:00:00.0 2:14.1

Mean HR 128. UT2 with a couple of 30-stroke bursts.

 View workout
10/10/24 14,234m 1:00:00.0 2:06.4

Mean HR 140

 View workout
10/09/24 7,794m 30:00.0 1:55.4

3x10min/4r rating 20 spm

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10/09/24 2,598m 11:40.9 2:14.8

warm up

 View workout
10/08/24 4,812m 18:00.0 1:52.2 View workout
10/07/24 13,476m 1:00:00.0 2:13.5

Mean HR 132

 View workout
10/06/24 2,005m 8:41.5 2:10.0

wu

 View workout