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Russell Grocott

Log

Date Workout Score Ave Comments Action
05/20/20 v5:00/r...8 7,021m 2:08.1

3 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24
3- 3/3/3/1 @ 20/22/24/26

 View workout
05/19/20 v5:00/r...6 7,093m 2:06.8

3 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24
3- 3/3/3/1 @ 20/22/24/26

 View workout
05/17/20 v5:00/r...6 6,911m 2:10.2

3 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24
3- 3/3/3/1 @ 20/22/24/26

 View workout
05/16/20 v3:00/r...12 5,514m 2:10.5

3 x 8 min 1:30r

First interval:
3 minutes @20
1 minute @24
3 minutes @22
1 minute @26

Second interval:

View workout
05/15/20 v4:00/r...12 6,885m 2:10.7

2 x 15min / 1:30 r

4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26
4 @ 20, 22
1 @ 26, 28

 View workout
05/13/20 4x8:00/1:00r 7,364m 2:10.3

Eric Murray
4 x 8min
4/4 @ 20/22
4/4 @ 22/24
3/3/2 @ 22/24/26
2/2/2/2 @ 20/22/24/26

 View workout
05/12/20 v4:00/r...12 6,741m 2:13.5

2 x 15min / 1:30 r

4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26
4 @ 20, 22
1 @ 26, 28

 View workout
05/10/20 4x5:00/2:00r 4,567m 2:11.3

4 x 5 Min:

1 min @ 20
1 min @ 22
1 min @ 24
1 min @ 26
1 min @ 28
2 min r

 View workout
05/09/20 2:51 513m 2:46.6 View workout
05/09/20 4x8:00/1:00r 7,362m 2:10.3

Eric Murray
4 x 8min
4/4 @ 20/22
4/4 @ 22/24
3/3/2 @ 22/24/26
2/2/2/2 @ 22/24/26/28

 View workout
05/08/20 9:59 2,366m 2:06.6

MEDIUM STROKE RATE LADDER
4 min @ 22
4 min @ 24
2 min @ 26

 View workout
05/08/20 11:59 2,749m 2:10.9

FLOW + INTERVAL ROW

2 min max distance

Split 1:46
Distance: 562m

View workout
05/07/20 3:03 515m 2:57.7

Cool down

 View workout
05/07/20 v5:00/r...10 7,024m 2:08.1

2 x 15min / 1:30 r
1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28
2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30

 View workout
05/05/20 v10:00/2:00r...3 6,979m 2:08.9

3 x 10 min with 2 min r
2 min stroke increases
18, 20, 22, 24, 26
20, 22, 24, 26, 28
22, 24, 26, 28, 30

 View workout
05/04/20 v8:00/2:00r...3 5,766m 2:04.8

First interval:
3 minutes @20
1 minute @24
3 minutes @22
1 minute @26
Second interval:
2 minutes @20
2 minu…

 View workout
05/02/20 v5:00/r...8 9,318m 2:08.7

8 x 5min
4@20 -> 1@24
4@20 -> 1@26
4@20 -> 1@28
4@20 -> 1@30

Back squat 8x8 reps @ 50KG

 View workout
04/30/20 v5:00/r...10 6,798m 2:12.3

2 x 15min / 1:30 r
1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28
2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30

 View workout
04/29/20 40:00 9,082m 2:12.1

40 min
4/1 min changes
24 x 2
26 x 2
28 x 2
30 x 2

 View workout
04/29/20 0:46 145m 2:40.6 View workout
04/27/20 5x5:00/2:00r 5,844m 2:08.3

5 x 5 min @ 20,22,24,26,28 / 2 min r

 View workout
04/25/20 2:56 513m 2:52.4 View workout
04/25/20 6x6:00/0:30r 8,162m 2:12.3

6 x 6min / 30s r

6 @ 20
3/3 @20/22
6 @ 22
2/2/2 @ 20/22/24
2/2/2 @ 22/24/26
2/2/2 @ 22/24/26

 View workout
04/25/20 2:55 565m 2:34.8 View workout
04/23/20 v8:00/2:00r...3 5,573m 2:09.1

Back squat @ 50KG
8 x 8 reps / 3 min r

 View workout