Mark D.

Log

Date Workout Score Ave Comments Action
09/28/23 2:16 417m 2:44.0 View workout
09/28/23 v4:00/1:29r...2 6,810m 2:29.7

RA 30 min Row

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09/20/23 2000m 8:55.9 2:13.9 View workout
09/19/23 29:19 5,050m 2:54.2 View workout
09/18/23 4:19 805m 2:41.3 View workout
09/18/23 2000m 7:45.4 1:56.3 View workout
09/18/23 10:00 2,153m 2:19.3 View workout
09/16/23 v5:00/1:41r...3 5,262m 2:22.5

RA WK4S4 1min max/19min @18SPM
5min Warmup
1min 2k Pace
19min 18SPM 2k+21
app.erg.zone

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09/13/23 v1924m/1:26r...2 3,934m 2:07.9

In memory of "Bea"
In memory of Maternal Grandmother
Marion "Bea" Green (Mumford)
BORN: March 1, 1924

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09/11/23 v9:11/0:17r...4 8,884m 2:20.0

9/11 Memorial Row
SYMBOLISM
Interval 1- 9 Min 11 Sec
Rest: 17sec (minutes between impact on both Towers)
Interval 2 - 200…

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09/09/23 2:05 399m 2:36.8 View workout
09/09/23 v500m/2:00r...5 3,500m 2:19.8 View workout
09/08/23 2:00 377m 2:40.3 View workout
09/08/23 v2:00/1:00r...8 3,584m 2:13.9 View workout
09/07/23 v5:00/2:00r...5 2,961m 2:31.9 View workout
09/06/23 2:04 352m 2:56.1 View workout
09/06/23 v1000m/1:00r...5 5,000m 2:11.6 View workout
09/06/23 4:00 761m 2:37.6

Warmup 4min

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09/05/23 2:03 321m 3:12.2 View workout
09/05/23 v0:20/0:10r...24 2,042m 1:57.5 View workout
09/05/23 4:06 752m 2:43.7 View workout
09/03/23 v4:00/4:07r...6 8,335m 2:20.3

RA WK4S3 5×7min @20SPM
4min Warmup
5×7min @20SPM 1 min rest
2k+19
yout…

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08/31/23 v5:00/2:10r...5 4,690m 2:14.3

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…

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08/31/23 v0:41/r...1 131m 2:39.9

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…

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08/29/23 v4:00/1:07r...4 8,489m 2:21.3

RA WK4S1 (Bottom) 3x12
4min Warmup
3x12min @18SPM 2k+21
90second rest
youtu.be/1Sq…

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