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Paul Johnson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/13/19	1,001m	3:51.3	1:55.5	RowErg	Lwt	warm up	View workout
11/12/19	1,800m	5:52.6	1:37.9	RowErg	Lwt	need to keep the rate higher and more consistent	View workout
11/12/19	802m	3:09.4	1:58.0	RowErg	Lwt	warm up	View workout
11/11/19	7,669m	30:00.0	1:57.3	RowErg	Lwt	Feet in r24 steady 1.57-1.58	View workout
11/08/19	505m	2:22.2	2:20.7	RowErg	Lwt	Warm down	View workout
11/08/19	2,400m	8:00.0	1:40.0	RowErg	Lwt	2 x [6 x (40s on / 20s off)] with 5 min rest. Only did 2 rather than 3 as recovering from illness and race tomorrow. Died a bit on last t…	View workout
11/08/19	1,001m	3:57.7	1:58.7	RowErg	Lwt	Warm up	View workout
11/07/19	10,000m	40:33.1	2:01.6	RowErg	Lwt	Feet in r23 HR around 153. Light session after 3 days up ill in bed so not too bad.	View workout
11/03/19	503m	2:08.2	2:07.4	RowErg	Lwt		View workout
11/03/19	2,453m	9:00.0	1:50.0	RowErg	Lwt		View workout
11/02/19	789m	3:00.5	1:54.3	RowErg	Lwt		View workout
11/01/19	1,002m	4:46.8	2:23.1	RowErg	Lwt	warm down	View workout
11/01/19	2,402m	8:00.0	1:39.9	RowErg	Lwt	2 x [6 x (40s on / 20s off)] with 5 min rest. Only did 2 rather than 3 due to lack of time, but 2 pips faster than last time. Taken from…	View workout
11/01/19	519m	2:04.4	1:59.8	RowErg	Lwt	warm up	View workout
10/31/19	3,000m	10:36.5	1:46.0	RowErg	Lwt	3x1k 5min rest. Compare with 6 Sept: split 0.3s slower; rating 2 higher; drag factor 5 higher (130 vs 125).	View workout
10/31/19	877m	3:37.9	2:04.2	RowErg	Lwt	warm up	View workout
10/30/19	4,500m	16:56.2	1:52.9	RowErg	Lwt	6x750m, no rest, rate pyramid 24/26/28/28/26/24	View workout
10/29/19	3,237m	12:00.0	1:51.2	RowErg	Lwt	4 X 3 min rest 1.30 r24, warm up for 1k test	View workout
10/29/19	1,000m	3:23.9	1:41.9	RowErg	Lwt	Test r32	View workout
10/28/19	3,135m	12:00.0	1:54.8	RowErg	Lwt	Warm up (as the flywheel spins podcast #36)	View workout

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