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Mike Gratton

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/24/23	7,445m	30:00.0	2:00.8	RowErg	Hwt	30 mins app.erg.zone	View workout
11/23/23	1,500m	5:48.0	1:56.0	RowErg	Hwt	500/4/3/2/1 warm up - Mike G Bespoke app.erg.zone/w/gy5aLfyqRbeTSPQ250NvuQ	View workout
11/21/23	9,000m	32:40.4	1:53.0	MultiErg		Tuesday - 750m/1500m x 8 - Body weight - Mike G Bespoke app.erg.zone/w/BivheU…	View workout
11/18/23	4,000m	13:47.7	1:43.4	RowErg	Hwt	Row WOW - 21.10.23 - Free FM WOW app.erg.zone/w/rX9VyhduQk-l439PStZvag	View workout
11/16/23	1,200m	4:35.7	1:54.8	RowErg	Hwt	300m x 4 (rest 30s) warm up 20-24-28 - Mike G Bespoke app.erg.zone/w/XKJPVyqT…	View workout
11/14/23	8,000m	32:10.2	2:00.6	RowErg	Hwt	Tuesday - 1000m x 8 - Mike G Bespoke app.erg.zone/w/uIy1oUPnQRaGU63YuOy1kA	View workout
11/09/23	1,000m	3:44.7	1:52.3	RowErg	Hwt	400/3/2/1 warm up - Mike G Bespoke app.erg.zone/w/1pEyG0BOQIa7b19vz4mAkA<…	View workout
11/07/23	10,895m	38:38.0	1:56.5	MultiErg		Tuesday 7th - Bike Row 12m/9m/6m/3m - Mike G Bespoke app.erg.zone/w/IsjTTdEKR…	View workout
11/03/23	5,000m	20:05.3	2:00.5	RowErg	Hwt	5k app.erg.zone	View workout
11/02/23	1,200m	4:38.0	1:55.8	RowErg	Hwt	600/400/200- R20/24/28 - warm up - Mike G Bespoke app.erg.zone/w/ZYXg07spQgaQ…	View workout
10/31/23	7,000m	27:50.0	1:59.2	RowErg	Hwt	Tuesday 31st -1750m (1000m/500m/250m) x 4 R18/22/26 - Mike G Bespoke app.erg…	View workout
10/27/23	8,000m	31:14.0	1:57.1	RowErg	Hwt	4 * 2k 2000m x 4 (rest 2m) R20/22/24/26 Start at 2km plus 17. increase pace 2-3s per rate increase. 2K plus 15 m…	View workout
10/26/23	1,200m	4:37.2	1:55.5	RowErg	Hwt	300m x 4 (rest 30s) warm up 20-24 - Mike G Bespoke app.erg.zone/w/iI-evWmLS6e…	View workout
10/24/23	10,000m	39:44.3	1:59.2	RowErg	Hwt	Tuesday 24th -1250m x 8 R20/22/20/24/20/22/20/24 - Mike G Bespoke app.erg.zon…	View workout
10/19/23	1,200m	4:38.9	1:56.2	RowErg	Hwt	300m x 4 (rest 30s) warm up 20-24 - Mike G Bespoke app.erg.zone/w/iI-evWmLS6e…	View workout
10/18/23	7,621m	30:00.0	1:58.0	RowErg	Hwt	5/4/5/3/5/2/5/1 app.erg.zone	View workout
10/17/23	10,967m	40:24.0	1:55.6	MultiErg		Tuesday - 10m/8m/6m/4m/2m - Row Bike - Mike G Bespoke app.erg.zone/w/B_heCSaO…	View workout
10/13/23	8,000m	31:48.4	1:59.2	RowErg	Hwt	#FMPW377S3 - FM Rowing Plan app.erg.zone/w/UJ6nBQaUR76-XcWa472N4g	View workout
10/12/23	1,200m	4:37.8	1:55.7	RowErg	Hwt	600/400/200- R20/24/28warm up - Mike G Bespoke app.erg.zone/w/ZYXg07spQgaQtLp…	View workout
10/10/23	8,000m	31:37.3	1:58.5	RowErg	Hwt	Tuesday 10th - 800m x 10 - Mike G Bespoke app.erg.zone/w/ueIBa_jwSeSi1K8JFQqE…	View workout

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