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Dec 19 2025 World Rowing Indoor Championships Qualification
Dec 19 Begin Your Fitness Journey Now
Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

Lena Brandesova

Log

Date Distance Time Pace Comments Action
03/27/22 5,524m 22:30.0 2:02.1

30x 0:45/1:00r

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02/13/22 3,000m 12:47.8 2:07.9

4x 750 m in a metcon

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02/02/22 12,000m 54:35.8 2:16.4

4 rounds of 2 sets:
750m easy
500m moderate
250m fast

No rest between sets, 3:00r between rounds.

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01/31/22 12,000m 25:22.5 1:03.4

12x 500m/1:00r

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01/26/22 14,026m 1:00:00.0 2:08.3

20x 3:00/1:30r

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01/24/22 13,346m 1:00:00.0 2:14.8

2x 30:00/5:00r

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01/23/22 12,000m 51:59.9 2:09.9

4 rounds:
2000m/1:30r
1000m/1:00r

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01/19/22 7,500m 32:09.1 2:08.6

10x 750m/1:30r

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01/16/22 6,266m 28:00.0 2:14.0

1x 5:00 moderate / 5:00 easy
2x 3:00 moderate / 3:00 easy
3x 1:00 moderate / 1:00 easy

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01/04/22 5,890m 25:00.0 2:07.3

25x 1:00/1:00r

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11/15/21 3,250m 13:24.8 2:03.8

"Rugby"
1000m/3:00r
750m/2:30r
500m/2:00r
250m/2:00r
750m
SPM @ 28+

 View workout
11/15/21 2,400m 9:48.0 2:02.5

"½ Of A ½"
400m / 200m / 400m / 200m / 400m / 200m / 400m / 200m

Notes: 400m @ 30 SPM, 200m as fast as…

 View workout
11/14/21 4,319m 20:00.0 2:18.9

“Rowing for Life”
20 minutes as:
Min 1 - 18 SPM
Min 2 -18 SPM
Min 3 - 20 SPM
Min 4 - 22 SPM
Min 5 -…

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11/14/21 4,415m 20:00.0 2:15.9

"Simple is easy, right?"
10:00 @ SPM 20 / 2:00r
10:00 @ SPM 26

 View workout
11/13/21 7,500m 18:09.4 1:12.6

"Didn’t see that coming!"
500m @ 28 SPM/2:00r
1000m @ 26 SPM/2:00r
2000m @ 24 SPM/3:00r
4000 m @ 22 SPM

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11/13/21 4,800m 19:23.5 2:01.1

“Squeezing every drop”
12x 400m/1:30r
SPM @ 26+, -0.1 every interval

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11/07/21 2,331m 9:28.3 2:01.9

“Punchy!”
333m - 666m - 222m - 555m - 111m - 444m
30 secs rest between each interval

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11/03/21 8,090m 36:00.0 2:13.4

“Off to the races!”
Every 4:30 for 36 mins
0:30 @ 30 SPM
4:00 @ 20 SPM

 View workout
11/02/21 3,500m 15:17.7 2:11.1

“A Slow-ish Burn”
100m/0:30r
200m/0:30r
300m/0:30r
400m/0:30r
500m/0:30r
2000m/0:30r
All @ 26+ SP…

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11/02/21 1,500m 6:39.1 2:13.0

Warm up row
3x 500m/1:00r @ 26+ SPM

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