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Log

Date Distance Time Pace Comments Action
01/09/21 5,115m 21:00.0 2:03.1

21 minutes with rate increase Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24…

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01/08/21 6,000m 23:48.5 1:59.0

3 x 2000m rate increase / 4 min easy Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 a…

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01/06/21 4,668m 18:00.0 1:55.6 View workout
12/18/20 5,000m 24:36.8 2:27.6 View workout
12/17/20 3,190m 12:00.0 1:52.8

12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowin…

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12/14/20 4,907m 20:00.0 2:02.2

20 minutes with bursts Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to yo…

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12/11/20 6,000m 24:08.4 2:00.7

6 x 1000m / 2 min easy Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.

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12/09/20 9,121m 40:00.0 2:11.5

Row a single 40 minute piece. Aim for a consistent pace throughout.

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12/07/20 4,517m 18:00.0 1:59.5

6 x 3 min / 3 min easy Row six 3 minute pieces. Row for three minutes at light pressure between each piece.

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12/02/20 5,573m 28:00.0 2:30.7

28 minutes with rate increase Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, f…

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12/02/20 538m 2:45.5 2:33.8 View workout
10/05/20 2,499m 10:00.0 2:00.0 View workout
07/12/20 4,089m 15:00.0 1:50.0 View workout
07/10/20 2,504m 10:00.0 1:59.8 View workout
06/25/20 3,839m 14:00.0 1:49.4 View workout
06/24/20 3,873m 15:00.0 1:56.1 View workout
06/23/20 3,026m 10:00.0 1:39.1 View workout
06/19/20 3,926m 14:56.1 1:54.1 View workout
06/18/20 6,169m 23:00.0 1:51.8 View workout
06/16/20 5,254m 20:00.0 1:54.1 View workout