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Mark D.

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/07/22	8,450m	40:00.0	2:22.0	RowErg	Hwt	RA WK4S1 (Bottom) 3x12 4min Warmup 3x12min @18SPM 2k+21 90second rest youtu.be/1Sq…	View workout
12/06/22	5,408m	24:00.0	2:13.1	RowErg	Hwt	RA WK3S6 (Mid) 20min@ 28SPM erg.zone	View workout
12/05/22	9,200m	44:00.0	2:23.4	RowErg	Hwt	RA W3S5 (Bottom) 4x10min 4min Warmup 4x10min @20SPM 2k+19 1min rest youtu.be/xH9A-…	View workout
12/04/22	9,122m	40:00.0	2:11.5	RowErg	Hwt	RA WK3S4 12/10/8 10min warmup 12/10/8 Min @ 26-28SPM 2k+7-8 5min in between youtu…	View workout
12/03/22	1,955m	10:00.0	2:33.4	RowErg	Hwt	RANDOM RA rows erg.zone	View workout
12/03/22	7,063m	34:00.0	2:24.4	RowErg	Hwt	RA WK3S3 30 min @ 18SPM 4min Warmup 30 min@ 18SPM 2k+20 youtu.be/EoHG1UL8YbY <…	View workout
12/02/22	2,024m	10:00.0	2:28.2	RowErg	Hwt	RANDOM RA rows erg.zone	View workout
12/02/22	4,719m	20:00.0	2:07.1	RowErg	Hwt	RA WK3S2 Mid 4×4 @30SPM 4min Warmup 4x4min @30SPM 2k+1 5min rest youtu.be/1I…	View workout
12/01/22	1,113m	5:36.8	2:31.3	RowErg	Hwt	RANDOM RA rows erg.zone	View workout
12/01/22	7,325m	34:00.0	2:19.2	RowErg	Hwt	RA WK3S1 30min @ 26 SPM 4 min Warmup 30min @ 26SPM 2k+18 erg.zone	View workout
12/01/22	1,035m	6:24.0	3:05.5	RowErg	Hwt	RA WK3S1 30min @ 26 SPM 4 min Warmup 30min @ 26SPM 2k+18 erg.zone	View workout
11/30/22	6,197m	28:00.0	2:15.5	RowErg	Hwt	RA WK2S6 24Min @ 26SPM 4min warmup 24min @26SPM 2k+11 youtu.be/O333MBy6PAY	View workout
11/29/22	2,002m	10:36.4	2:38.9	RowErg	Hwt	Workout Cool Down erg.zone	View workout
11/29/22	9,046m	44:00.0	2:25.9	RowErg	Hwt	RA WK2S5 2x20min 4min Wamrup 2x20min in rest 18SPM 2k+21 erg.zone	View workout
11/28/22	6,037m	26:00.0	2:09.2	RowErg	Hwt	RA WK2S4 Pyramid Sprints 10 min Warmup Pyramid erg.zone	View workout
11/27/22	2,002m	10:17.2	2:34.1	RowErg	Hwt	Workout Cool Down erg.zone	View workout
11/27/22	8,552m	40:00.0	2:20.3	RowErg	Hwt	RA WK2S3 3x12 w/2min rest 4min Warmup 3x12min W/2min rest 24SPM @ 2K+18 youtu.be/…	View workout
11/26/22	2,002m	10:23.1	2:35.6	RowErg	Hwt	Workout Cool Down erg.zone	View workout
11/26/22	8,242m	36:00.0	2:11.0	RowErg	Hwt	RA Wk2S2 4x8min 5min rest 4x8min w/5min rest 28SPM @ 2K+5-6 youtu.be/HWev6_ZZ0us	View workout
11/24/22	21,097m	1:45:54.8	2:30.6	RowErg	Hwt	Holiday RowAlong Thanksgiving (🛩 🚂& 🚗) Christmas (A 🎄 Story) Groundhog Day (🦫 Day) erg.zon…	View workout

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