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Russell Grocott

Log

Date Distance Time Pace Comments Action
10/07/22 2,124m 10:00.0 2:21.2 View workout
06/21/22 4,051m 18:00.0 2:13.3

4 x 6min (3/2/1) R20/22/24 (1:30 REST)
***RATE/TEMPO***

INTERVAL VARIABLE:
4 x 6min (3/2/1min)
1:30 REST
3min @ r…

 View workout
06/17/22 4,232m 19:00.0 2:14.6

V Pyramid
erg.zone

 View workout
06/17/22 865m 4:00.0 2:18.7

4 min Warm up
4 minute warm up with rate increase

1 min @ 18 spm
1 min @ 20 spm
1 min @ 22 spm
1 min @ 24 spm
…

 View workout
06/16/22 6,370m 30:00.0 2:21.2

3 x 10 Min / 75s r
erg.zone

 View workout
06/16/22 870m 4:00.0 2:17.9

4 min Warm up
4 minute warm up with rate increase

1 min @ 18 spm
1 min @ 20 spm
1 min @ 22 spm
1 min @ 24 spm
…

 View workout
06/15/22 4,312m 19:00.0 2:12.1

V Pyramid
erg.zone

 View workout
06/08/22 2,199m 10:00.0 2:16.4

3 x 10 Minutes @ 20 spm
erg.zone

 View workout
05/31/22 6,241m 30:00.0 2:24.2

30 minute @ 20 spm
erg.zone

 View workout
04/21/22 6,537m 30:00.0 2:17.6

15 min @ 20 spm / 1 min r
10 min @ 20 spm
5 Min @ 22 spm

 View workout
03/23/22 2,661m 12:00.0 2:15.2 View workout
01/08/22 1,000m 6:26.9 3:13.4 View workout
01/07/22 1,000m 6:15.7 3:07.8 View workout
01/06/22 1,000m 6:55.0 3:27.5 View workout
01/05/22 1,000m 7:06.5 3:33.2 View workout
12/29/21 4,509m 20:00.0 2:13.0 View workout
11/25/21 6,598m 30:00.0 2:16.4 View workout
11/16/21 919m 4:00.0 2:10.5 View workout
11/16/21 862m 4:00.0 2:19.2 View workout
11/15/21 3,626m 16:00.0 2:12.3 View workout