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Russell Grocott

Log

Date Distance Time Pace Comments Action
03/23/20 937m 4:00.0 2:08.0 View workout
03/19/20 5,647m 24:00.0 2:07.5

Ladder 6x4min @ 22,24,26,28,30 spm

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03/17/20 5,000m 21:06.5 2:06.6

5x1000m/1:00r

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03/16/20 6,647m 30:00.0 2:15.3 View workout
03/15/20 5,716m 25:00.0 2:11.2 View workout
03/12/20 7,306m 33:59.5 2:19.5

FOCUS + AEROBIC ROW

Ladder 24 min - 2 min @ 20, 22, 24, 26
Split 2:13

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03/10/20 7,925m 36:00.0 2:16.2

First and second interval:

2 minutes @20
1 minute @24
2 minutes @22
1 minute @26

Third interval:

1 mi…

 View workout
03/03/20 4,900m 23:24.6 2:23.3

FOCUS + INTERVAL ROW

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03/01/20 2,000m 7:58.6 1:59.6

4 x 10 reps floor press @ 35KG

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02/28/20 6,703m 30:06.6 2:14.7

MOVEMENT + AEROBIC ROW
20 min @ 24 SPM - 4814 m

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02/27/20 6,079m 30:03.8 2:28.3

STILLNESS + AEROBIC ROW

20 min @20 spm Spit 2:06 4744m

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02/25/20 5,229m 23:45.4 2:16.2

STILLNESS + INTERVAL ROW
10 min @ 18 spm Split 2:09
3 x 300m Splits 1:51, 1:48, 1:45

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02/24/20 3,025m 13:06.7 2:10.0

2K warm up

3 rounds
21 Cal Row
15 Bench Press 35KG
9 Dbl Dumbbell Clean & Jerk 35KG

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02/23/20 3,758m 16:00.0 2:07.7

4 x 4 min, 1 min r
4 x 10 bench press @ 35kg

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02/22/20 6,453m 30:00.0 2:19.4

PRACTICE + AEROBIC ROW
20 min 4711m Split 2:07

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02/21/20 2,564m 12:29.7 2:26.1

PRACTICE + INTERVAL ROW
2min for distance
559m Split TIme 1:46
4 x 10 reps bench press 35 kg

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02/20/20 5,134m 23:45.9 2:18.8

MOVEMENT + INTERVAL ROW

10 min @ 18 SPM Split 2:11
250m Split 1:55
250m Split 1:52
250m Split 1:51
250m Split…

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02/17/20 3,610m 16:00.0 2:12.9 View workout
02/15/20 6,891m 29:59.9 2:10.5

POZNAN - 2 x interval row

5 min @ 20 SPM
5 min @ 22 SPM
5 min @ 24 SPM
3 min @ 26 SPM
2 min @ 28 SPM

3383m<…

 View workout
02/14/20 1m 20:00.0 166:40:00.2

4 x 12 dbl dumbbell deadlifts @ 35KG
4 x 12 sit ups
4 x 12 dumbbell clean & jerk @ 17.5KG

 View workout