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Mark D.

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
08/31/23	131m	0:41.9	2:39.9	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
08/29/23	8,489m	40:00.0	2:21.3	RowErg	Hwt	RA WK4S1 (Bottom) 3x12 4min Warmup 3x12min @18SPM 2k+21 90second rest youtu.be/1Sq…	View workout
08/27/23	1,695m	8:02.3	2:22.2	RowErg	Hwt		View workout
08/27/23	5,460m	24:00.0	2:11.8	RowErg	Hwt	RA WK3S6 (Mid) 20min@ 28SPM app.erg.zone	View workout
08/26/23	9,376m	44:00.0	2:20.7	RowErg	Hwt	RA W3S5 (Bottom) 4x10min 4min Warmup 4x10min @20SPM 2k+19 1min rest youtu.be/xH9A-…	View workout
08/24/23	9,129m	40:00.0	2:11.4	RowErg	Hwt	RA WK3S4 12/10/8 10min warmup 12/10/8 Min @ 26-28SPM 2k+7-8 5min in between youtu…	View workout
08/23/23	7,193m	34:00.0	2:21.8	RowErg	Hwt	RA WK3S3 30 min @ 18SPM 4min Warmup 30 min@ 18SPM 2k+20 youtu.be/EoHG1UL8YbY <…	View workout
08/22/23	4,684m	20:00.0	2:08.0	RowErg	Hwt	RA WK3S2 Mid 4×4 @30SPM 4min Warmup 4x4min @30SPM 2k+1 5min rest youtu.be/1I…	View workout
08/21/23	7,262m	34:00.0	2:20.4	RowErg	Hwt	RA WK3S1 30min @ 26 SPM 4 min Warmup 30min @ 26SPM 2k+18 app.erg.zone	View workout
08/20/23	6,148m	28:00.0	2:16.6	RowErg	Hwt	RA WK2S6 24Min @ 26SPM 4min warmup 24min @26SPM 2k+11 youtu.be/O333MBy6PAY	View workout
08/18/23	9,136m	44:00.0	2:24.4	RowErg	Hwt	RA WK2S5 2x20min 4min Wamrup 2x20min in rest 18SPM 2k+21 app.erg.zone	View workout
08/17/23	6,071m	26:00.0	2:08.4	RowErg	Hwt	RA WK2S4 Pyramid Sprints 10 min Warmup Pyramid app.erg.zone	View workout
08/15/23	8,627m	40:00.0	2:19.0	RowErg	Hwt	RA WK2S3 3x12 w/2min rest 4min Warmup 3x12min W/2min rest 24SPM @ 2K+18 youtu.be/…	View workout
08/14/23	8,318m	36:00.0	2:09.8	RowErg	Hwt	RA Wk2S2 4x8min 5min rest 4x8min w/5min rest 28SPM @ 2K+5-6 youtu.be/HWev6_ZZ0us	View workout
08/12/23	7,259m	34:00.0	2:20.5	RowErg	Hwt	RA Wk2S1 30Min @ 20SPM 4 min Warmup 30Min 20SPM 2k+18 youtu.be/uItTodIjquM	View workout
08/11/23	5,345m	24:00.0	2:14.7	RowErg	Hwt	RA Wk1S6 20min@26SPM app.erg.zone	View workout
08/10/23	8,530m	40:00.0	2:20.6	RowErg	Hwt	RA WK1S5 3x12min/1:30R 3x12min w 1:30R 20SPM @ 2K+18 youtu.be/kLpzC_EeLKw <…	View workout
08/08/23	5,763m	26:00.0	2:15.3	RowErg	Hwt	RA WK1S4 8x2min/3:30 8*2min/3:30Rest 2K+0 youtu.be/38rYiWcRnP4 View workout
08/08/23	88m	0:37.9	3:35.3	RowErg	Hwt	RA WK1S4 8x2min/3:30 8*2min/3:30Rest 2K+0 youtu.be/38rYiWcRnP4 View workout
08/07/23	9,214m	44:00.0	2:23.2	RowErg	Hwt	RA 2K WK1S3 2x20min 2 min rest 4min warmup 2x20 min @ 18 SPM 2k+20-22 app.erg.zone	View workout

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