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Kenny Muse

Log

Date Workout Score Ave Comments Action
09/09/22 3x10:00/1:00r 6,974m 2:09.0

RA1K - W3S4
10 mins x 3 at 18/20/18spm / 2K+20/18/20 – Rest 1 mins between
youtu.be/…

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09/07/22 v3:00/r...18 8,450m 2:07.8

W20 - 3x12mins
90% of this session should be good quality steady-state rowing and the remaining 10% should be a strong effort to nudg…

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09/05/22 6x1250m/2:00r 30:55.4 2:03.6

Row WOW - 3.9.22
1250m x 6 (rest 2m) R22

Start at 2km plus 14 and improve if possible.

2K plus 14 means that the pace f…

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09/05/22 1000m 4:18.9 2:09.4

1K Warm up
erg.zone

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09/02/22 3x2000m/2:00r 25:02.5 2:05.2

Row WOW - 12.2.22
2000m x 3 (rest 2m)

R20/22/24

Start the R20 at 2km plus 18s/500m. Increase pace 2-3s/500m on the prev…

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08/31/22 7500m 31:21.9 2:05.4

5 x 1500m
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08/26/22 8000m 33:26.2 2:05.3

8000m
Pace change every 1k, no rest
erg.zone

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08/26/22 1000m 4:19.6 2:09.8

1K Warm up
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08/24/22 40:00 9,435m 2:07.1

40:00 PYRAMID - Free RowSkiBike Sessions
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08/22/22 3x12:00/2:00r 8,436m 2:08.0

Row WOW - 20.8.22 - Free FM WOW
erg.zone

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08/19/22 5x6:00/1:30r 7,285m 2:03.5

ROW 5x 6:00
Rest 1:30
Rate: 18 /22 /26\ 22\ 18spm
Coach notes:
Start 2k Pb plus 17sec. increase -4sec. with rate up
A…

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08/19/22 1000m 4:16.1 2:08.0

1K Warm up
erg.zone

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08/17/22 9000m 38:18.9 2:07.7

9000m(12 x 750)(GA)
12 x 750m, no rest, R18 @ 2k + 20, R22 @ 2k + 16
erg.zone

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08/17/22 1000m 4:19.4 2:09.7

1K Warm up
erg.zone

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08/15/22 4x10:00/3:00r 9,624m 2:04.6

W38 - 4x10mins
4x10mins
24spm
+15secs 2k pace
3mins rest
erg.zone

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08/15/22 1000m 4:13.1 2:06.5

1K Warm up
erg.zone

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08/08/22 3x3000m/2:00r 38:13.3 2:07.4

3000m x 3 (2min REST)
***AEROBIC TRAINING***

INTERVAL DISTANCE
3000m x 3
2min REST

PACING NOTES:
Set 1: R…

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08/05/22 v1000m/2:00r...11 10,191m 2:04.4

RA 34 - 9 x 4mins - The Best All Round Workout
This really is The Best All Round workout. If you’re ever in two minds about wha…

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08/03/22 3x2500m/2:30r 31:09.4 2:04.6

Row WOW - 4.6.22
2500m x 3 (rest 2m 30s)

R22/24/22

R22 at 2km plus 15-16. Increase pace 2-3s per 500m for the R24. Repe…

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08/03/22 1000m 4:23.8 2:11.9

1K Warm up
erg.zone

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08/01/22 v2000m/2:00r...5 8,000m 2:05.7

Row WOW - 12.6.21
2000m/1500m/1000m/1500m/2000m (rest 2m)

R20/22/24/22/20.

Start at 2km plus 18 for the R20 and improve…

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07/29/22 4x1500m/5:00r 24:18.6 2:01.5

W36 - 4x1500m
4x1500m
24spm
+12secs 2k pace
5mins rest
erg.zone

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07/29/22 1000m 4:17.9 2:08.9

1K Warm up
erg.zone

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07/27/22 v3000m/2:30r...3 7,500m 2:07.8

Row WOW - 9.7.22
3km/1500m/3km (rest 2m 30s) R18/26/18

Start at 2km plus 20 and increase pace 10s/500m for the R26

2K p…

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07/25/22 6x999m/1:30r 24:29.2 2:02.5

Row WOW - 25.6.22
999m x 6 (rest 90s)

R20/24/20/24/20/24

Start the R20 at 2km plus 16. Increase pace 6s/500m for the R2…

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