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Mark D.

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/12/22	7,288m	34:00.0	2:19.9	RowErg	Hwt	RA WK4S6 30min 18/20SPM Recovery Row 4min Warmup Repeat for 30min 5min@18 SPM (2k+20) 5min@20SPM (2K+18)	View workout
12/11/22	2,570m	14:00.0	2:43.4	RowErg	Hwt	RANDOM RA rows erg.zone	View workout
12/11/22	2,000m	7:56.1	1:59.0	RowErg	Hwt	2000 Meters - Row - C2 Rankings & Challenges erg.zone	View workout
12/11/22	2,066m	10:00.0	2:25.2	RowErg	Hwt	10 Minute Warmup - Free RowAlong Sessions erg.zone	View workout
12/10/22	5,280m	25:00.0	2:22.0	RowErg	Hwt	RA WK4S4 1min max/19min @18SPM 5min Warmup 1min 2k Pace 19min 18SPM 2k+21 erg.zone	View workout
12/09/22	960m	4:59.5	2:35.9	RowErg	Hwt	RANDOM RA rows erg.zone	View workout
12/09/22	8,296m	39:00.0	2:21.0	RowErg	Hwt	RA WK4S3 5×7min @20SPM 4min Warmup 5×7min @20SPM 1 min rest 2k+19 yout…	View workout
12/08/22	4,678m	21:00.0	2:14.6	RowErg	Hwt	RA WK4S2 7/5/3/1 4min 7/5/3/1 with 2 min rests 24/26/28/30 2k+12/9/5/2 youtu.be/N1…	View workout
12/07/22	1,370m	7:06.9	2:35.8	RowErg	Hwt	RANDOM RA rows erg.zone	View workout
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

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