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Russell Grocott

Log

Date Workout Score Ave Comments Action
07/26/20 v4:00/r...8 4,782m 2:05.4

4 Rounds

4 min @ 20
1 min @ 24 / 1 min r

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07/25/20 0:59 80m 6:11.2

ST CATHARINES

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07/25/20 36:00 8,359m 2:09.2

ST CATHARINES
6 x 6 min / 2 min r

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07/23/20 v10:00/1:30r...3 7,127m 2:06.2

3 x 10 Min / 1:30r
5/5 @ 20/22
5/5 @ 22/24
3/3/3/1 @ 20/22/24/26

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07/21/20 2x14:00/1:30r 6,622m 2:06.8

2 x 14 Min / 1:30r
2 min pyramid 20,22,24,26,24,22,20

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07/20/20 v8:00/r...8 8,488m 2:07.2

8 min @ 20 SPM
7 min @ 20 SPM
6 min @ 20 SPM
5 min @ 20 SPM
4 min @ 22 SPM
3 min @ 22 SPM
2 min @ 22 SPM
1 mi…

 View workout
07/20/20 2:28 504m 2:26.8

Warm up

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07/19/20 2:36 510m 2:32.9

Cool down

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07/19/20 v8:00/1:00r...3 5,654m 2:07.3

3 x 8 min / 1 min r
4 minutes @20
4 minutes @22
4 minutes @22
4 minutes @24
3 minutes @22
3 minutes @24
2 min…

 View workout
07/16/20 3:13 604m 2:39.7

Cool down

 View workout
07/16/20 15:34 3,739m 2:04.9

RA: Mid TIER - Part 2
3 rounds
4 min @ 24 spm
1 min @ 30 spm
2 min r

 View workout
07/16/20 5:06 1,222m 2:05.3

RA: Mid TIER - Part 1
4 min @ 24 spm
1 min @ 30 spm
2 min r

 View workout
07/16/20 4:05 820m 2:29.8

RA: 4 Min warmup

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07/15/20 4x4:00/1:00r 3,930m 2:02.1

4 x 4 min / 1 min r

16, 22, 16, 22 spm

 View workout
07/14/20 2:34 515m 2:29.6

Cool down

 View workout
07/14/20 30:00 6,969m 2:09.1

30 min

2 min @ 24 spm (2:05 pace)
1 min @ 16 spm

 View workout
07/14/20 4:32 880m 2:34.6 View workout
07/13/20 3:01 515m 2:55.7 View workout
07/13/20 3x15:00/1:00r 10,358m 2:10.3

3 x 15 min / 1 min r

5/5/5 -> 18/20/22
4/1/4/1/4/1/ -> 20/24/20/26/20/28
5/4/3/2/1 -> 20/22/24/26/28

 View workout
07/13/20 2:42 567m 2:23.0 View workout
07/11/20 2:05 396m 2:38.0

2 minute cool down

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07/11/20 30:00 7,088m 2:06.9

30 min @ 22SPM
Week 1 S1
PDP Rowing

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07/11/20 4:05 827m 2:28.5

PDP warm up

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07/09/20 7:00 1,621m 2:09.5

waiting for a meeting..

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07/08/20 5:00 1,225m 2:02.4

5 min - 26 SPM - 100 Drag Factor

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