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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Patrick Rufo

Log

Date Distance Time Pace Comments Action
03/18/05 6,000m 20:19.6 1:41.6

2 X 6000 1. at +2 spm open 2. +5 spm open

HR 178 26 spm / HR 180 spm 26

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03/16/05 5,413m 20:00.0 1:50.8

3 x 20 18/20/22 every 3 min HR 165 Spm 20

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03/16/05 5,511m 20:00.0 1:48.8

3 x 20 18/20/22/24 every 5 min HR 166 Spm 21

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03/16/05 5,642m 20:00.0 1:46.3

3 x 20 18/20/22/24 every 5 min HR 159 Spm 21

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03/15/05 1,516m 5:00.0 1:38.9

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 185 Spm 29

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03/15/05 1,505m 5:00.0 1:39.6

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 183 Spm 29

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03/15/05 1,514m 5:00.0 1:39.0

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 183 Spm 29

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03/15/05 1,517m 5:00.0 1:38.8

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 175 Spm 29

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03/15/05 1,571m 5:00.0 1:35.4

5 x 5 min at 26/28/28/30 +3 - +5 off 6k pace HR 172 Spm 28

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03/07/05 6,000m 20:17.0 1:41.4

Erg test/Stopped twice during test

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03/04/05 5,397m 20:00.0 1:51.1

1 x 20 steady state. Pre test

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02/28/05 5,519m 20:00.0 1:48.7

4x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm 171 HR 21 spm 1:30 avg

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02/28/05 5,492m 20:00.0 1:49.2

4x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm 167 HR 21 spm 1:30 avg

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02/28/05 5,483m 20:00.0 1:49.4

4x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm 166 HR 20 spm 1:30 avg

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02/28/05 5,469m 20:00.0 1:49.7

4x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm 160 HR 20 spm 1:30 avg

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02/25/05 2,757m 10:00.0 1:48.8

4x10 +16/+13/+16/+13 HR 160 spm 20

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02/25/05 2,655m 10:00.0 1:52.9

4x10 +16/+13/+16/+13 HR 154 spm 19

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02/25/05 2,725m 10:00.0 1:50.0

4x10 +16/+13/+16/+13 HR 156 spm 19

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02/25/05 2,656m 10:00.0 1:52.9

4x10 +16/+13/+16/+13 HR 148 spm 18

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02/25/05 5,467m 20:00.0 1:49.7

3x20 min +16/+13/+16/+13 power 10 every 5 min/at 30spm
169 HR 21 spm
1:30 avg

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