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Lance Leo

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/19/19	16:48.2	4,500m	1:52.0	RowErg	Des 500 in groups of 3: 1:54, 1:52, 1:47, 1:55, 1:52, 1:48, 1:57, 1:53, 1:47. Did strength (20kg kb) 7 reps of dead, clean, snatch (21 re…	View workout
01/17/19	45:00	11,624m	1:56.1	RowErg		View workout
01/16/19	4x1000m/3:00r	15:16.8	1:54.6	RowErg		View workout
01/15/19	40:00.0	10,535m	1:53.9	RowErg	At AF. Not the best feeling C2 to go hard on. 1:58 down to 1:53 ave 5 min efforts. (1st to last split).	View workout
01/11/19	5x500m/4:00r	8:41.9	1:44.3	RowErg		View workout
01/10/19	10:13	1,933m	2:38.7	RowErg		View workout
01/10/19	40:00	10,443m	1:54.9	RowErg	10 min efforts at sub 20 s/m, 20, 22-24, 25-26, then 26+	View workout
01/10/19	12:00.0	3,197m	1:52.6	RowErg	Don't recall if I rowed 2 min (12 min) or 3 min (18 min) w/ a 2:30 min run at AF. Will double check Friday at AF	View workout
01/09/19	25:00	4,067m	3:04.4	RowErg		View workout
01/09/19	25:00	4,412m	2:49.9	RowErg		View workout
01/09/19	1:46	514m	1:43.6	RowErg		View workout
01/07/19	30:00	8,213m	1:49.5	RowErg	Hard effort. Had my sights set on sub 1:50.	View workout
01/05/19	8x1000m/1:00r	28:28.5	1:46.7	RowErg	Came into this one targeting / hoping for sub 1:50 output, but was surprised to see the 1:46 ave.	View workout
01/04/19	10x500m/1:30r	19:19.7	1:55.9	RowErg	10 x 500 m w/ 1:30 min recovery interval. In the 1:30 min 'recovery' 65# power OHS x 5.	View workout
01/03/19	30:00	7,802m	1:55.3	RowErg	Every 5 min I modified s/m; from sub 20/20/23/26/30	View workout
01/03/19	12:54.8	3,535m	1:49.5	RowErg	7 x 500 w/ 2:30 rec // 18kg 5 reps of L/R rev lunge to double kb clean to squat and press. Onnit workout.	View workout
01/01/19	1:00:00	16,268m	1:50.6	RowErg	Post 5 min opted to drive 1:40 low to 1:45ish with a sub 2 min/500 min recovery for 1 min. Last 3 min committed to building in the 1:40s.…	View workout
12/30/18	14:54.3	4,000m	1:51.7	RowErg	8 x 500 w/ 2 min rec. In rec executed 16kg dead/high row/clean flow. Rec was a bit short, but great compressed workout.	View workout
12/28/18	40:00.0	10,105m	1:58.7	RowErg	Steady 2 to 1:55 pace for duration. Played with s/m to go sub 2.	View workout
12/27/18	13x250m/0:45r	10:56.5	1:41.0	RowErg		View workout
12/26/18	5000m	26:26.8	2:38.6	RowErg		View workout
12/24/18	1:00:00	15,301m	1:57.6	RowErg	1st 1 hr row in quite some time! Targeted 20 to sub 20 s/m for duration. RPE of 6.5	View workout
12/22/18	45:00	12,024m	1:52.2	RowErg		View workout
12/18/18	35:00	8,837m	1:58.8	RowErg		View workout
12/15/18	10000m	37:07.7	1:51.3	RowErg		View workout

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