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Paul Johnson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/05/19	5,000m	19:21.8	1:56.1	RowErg	Lwt	’warm up’ before circuits	View workout
12/04/19	10,000m	39:08.0	1:57.4	RowErg	Lwt	Feet in r23, HR peaked at 163. Started 1.59 finished at 1.55. stopped for drink at 5k.	View workout
12/03/19	5,000m	19:46.2	1:58.6	RowErg	Lwt	Feet in r21	View workout
12/03/19	4,650m	20:00.0	2:09.0	RowErg	Lwt	Very slow rate ladder, no rest, warm up for 5k youtu.be/zWs-D5lkIj8	View workout
12/03/19	500m	2:00.0	2:00.0	RowErg	Lwt	Warm up	View workout
12/01/19	12,500m	50:00.0	2:00.0	RowErg	Lwt	Feet out, r20, Steady 2.00 split, with 3 breaks to stretch	View workout
11/30/19	706m	3:00.4	2:07.7	RowErg	Lwt		View workout
11/30/19	1,000m	4:28.0	2:14.0	RowErg	Lwt	Warm up	View workout
11/29/19	1,000m	4:00.0	2:00.0	RowErg	Lwt	Warm up	View workout
11/29/19	5,037m	19:00.0	1:53.1	RowErg	Lwt	4/3/2/1/2/3/4mins with rate ladder youtu.be/gsc94BMlUFM	View workout
11/28/19	10,000m	40:29.0	2:01.4	RowErg	Lwt	Feet in r21 steady 2.01.5. HR 148 @ 5k, 151 @ 10k	View workout
11/27/19	10,000m	40:40.3	2:02.0	RowErg	Lwt	Feet out r22 steady 2.02, HR 147 @ 5k, 152 @ 10k	View workout
11/26/19	7,502m	30:00.0	1:59.9	RowErg	Lwt	youtu.be/_ASe7c9NEgQ	View workout
11/26/19	978m	4:00.0	2:02.6	RowErg	Lwt	warm up	View workout
11/25/19	10,000m	40:43.0	2:02.1	RowErg	Lwt	Feet in Steady 2.02 r22, HR settled at 152	View workout
11/24/19	10,000m	40:20.0	2:01.0	RowErg	Lwt	Feet in r21 Steady 2.01 split, HR settled at 152	View workout
11/23/19	500m	1:36.0	1:36.0	RowErg	Lwt	Scottish rowing indoor championships	View workout
11/23/19	1,000m	3:20.9	1:40.4	RowErg	Lwt	Scottish rowing indoor championships	View workout
11/22/19	2,003m	8:54.4	2:13.3	RowErg	Lwt		View workout
11/22/19	100m	0:17.6	1:28.0	RowErg	Lwt		View workout

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