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Sep 13 Strength and Fitness: The 401K for Your Body
Sep 12 Concept2’s Dan Brooks' Endurance Coastal Row: The Blackburn Challenge 2024
Aug 16 5 Favorite SkiErg and Kettlebell Workouts
Aug 13 2024 Paris Olympics Rowing Roundup

Marc Nelson

Log

Date Distance Time Pace Comments Action
10/01/21 2,153m 9:06.6 2:06.9

600-100
Switch 100-600 on rower

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09/30/21 344m 1:34.7 2:17.6

4min/1min rest

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09/29/21 4,003m 20:15.6 2:31.8

Easy day

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09/24/21 1,013m 6:17.9 3:06.5

Cool down

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09/24/21 1,516m 6:27.3 2:07.7

WOD
3X500
15 air squats
10 db press 20 lbs
20 kb swing
1:30 rest btwn sets

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09/20/21 3,568m 16:00.0 2:14.5

Round 1 - 24 spm
26 spm
26 spm
24 spm

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08/19/21 2,272m 15:00.0 3:18.0

Rest m for 1 min on 1 min rest

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08/19/21 3,559m 15:00.0 2:06.4

1 on 1 off for 30 min

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08/17/21 6,417m 32:00.0 2:29.6

30 min steady row

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08/03/21 1,500m 6:23.2 2:07.7

WOD

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07/29/21 2,400m 10:56.1 2:16.6

400
20 box step up (30lb carry)
10 pull ups
400
Every 10 min for 30 min

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07/27/21 1,200m 5:05.3 2:07.2

4 round wod

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07/26/21 7,800m 34:21.6 2:12.1

12,11,10....

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07/17/21 2,200m 10:15.5 2:19.8

Half clock row/other half on ski

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07/17/21 1,111m 4:58.2 2:14.2

Not good. Smoked physically. Meant to odd numbers of clock.

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07/06/21 12,312m 1:00:00.0 2:26.1

60 min

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07/06/21 691m 4:59.6 3:36.7

Cool down

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06/25/21 1,500m 6:27.6 2:09.2

4500 1-9

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06/25/21 4,480m 19:10.5 2:08.4

900-200

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06/17/21 3,000m 12:54.0 2:09.0

900,800,700,600,5,4,3,2,1

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