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Russell Grocott

Log

Date Distance Time Pace Comments Action
12/23/19 2,917m 11:59.6 2:03.3

MEDIUM STROKE RATE LADDERS

 View workout
12/18/19 4,343m 20:00.0 2:18.1

20 minute pyramid 16-25

 View workout
12/17/19 2,445m 10:00.0 2:02.6

10KB swings at each interval

 View workout
12/16/19 2,018m 8:26.1 2:05.3

2K @ 8:18

 View workout
12/15/19 2,015m 8:22.5 2:04.6

2000m @8:16

 View workout
12/14/19 624m 2:41.2 2:09.1

Cals & Kettle Bell - 21, 15, 9

 View workout
12/14/19 2,000m 8:26.9 2:06.7 View workout
12/13/19 2,021m 8:29.6 2:06.0 View workout
12/12/19 2,022m 8:35.4 2:07.4 View workout
12/10/19 1,000m 3:52.6 1:56.3 View workout
12/10/19 1,647m 6:56.3 2:06.3

Cals & Kettle Bell - 21, 15, 9

 View workout
12/09/19 2,620m 10:46.2 2:03.3

Fast Friday - Included 500m race @ 1:46

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12/06/19 3,555m 14:59.8 2:06.5

Gifu - Split time target 2:14 Actual 2:06

 View workout
12/05/19 5,544m 25:48.6 2:19.6

Pyramid 4 minutes @ 20, 22, 24, 22, 20

 View workout
12/04/19 5,000m 25:15.9 2:31.5

2 minute rest at 2.5km

 View workout
12/02/19 2,021m 9:16.8 2:17.7

British Rowing - Intervals

 View workout
12/02/19 855m 4:00.6 2:20.7

British Rowing - Intervals

 View workout
12/01/19 3,000m 13:27.7 2:14.6

Almost 2K.. Kept pace for the first three sections.. kept below 2min in the fourth but did not achieve 30spm

 View workout
11/29/19 6,602m 29:48.4 2:15.4

Gifu (2 x 12min @ SR22 & 24

 View workout
11/27/19 621m 2:24.7 1:56.5 View workout