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Chris Xanders

Log

Date Workout Score Ave Comments Action
11/06/19 19:03.0 5,000m 1:54.3

1,000m @ 28 spm - 1:53.3 rate
1,000m @ 24 spm - 1:53.6 rate
1,000m @ 20 spm - 1:54.9 rate
1,000m @ 24 spm - 1:57 rate (23 spm…

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11/04/19 3859m

5" @ 20 SPM
1265M 1:58.5

4" @ 22 SPM
1017M 1:57.9

3" @ 24 SPM
779M 1:55.5

2" @ 26 SP…

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11/02/19 5:00.0 1,681m 1:29.2

10 rounds - about 15 minutes
0:30 work & 1:00 rest
**set rower for work and rest intervals**

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11/02/19 11:09.0 3,000m 1:51.5

**Set rower for 5 intervals of 600m**
1. 22 SPM 2. 25 SPM 3. 28 SPM
4. 25 SPM 5. 22 SPM

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10/25/19 20:00.0 3,000m 3:20.0

Every 500m, 1:00 plank
20:00 running clock.

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10/25/19 5:00.0 1,100m 2:16.3

Warm-up for 20.3

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10/23/19 15:04.9 4,000m 1:53.1

Concept 2 Website Fast Workout
1000m and rest row for 1:00
4 rounds

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11/28/18 6:46.0 2,000m 1:41.5 View workout
09/18/18 6:55.5 2,000m 1:43.8 View workout
08/07/18 39:30.0 10,000m 1:58.5 View workout
08/01/18 19:02.0 5,000m 1:54.2 View workout