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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Francis Callaghan

Log

Date Distance Time Pace Comments Action
04/30/21 5,501m 30:00.0 2:43.6 View workout
04/29/21 3,502m 20:00.0 2:51.3 View workout
04/25/21 9,034m 50:00.0 2:46.0

10 minute warmup.
Then consecutive faster 10 minute segments.
1 - 2.50+
2 - 2.45-
3. - 2.40-
4. - 2.30 - 2.45

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04/22/21 8,676m 45:00.0 2:35.6

1000 metres warm up - then remainder of row (approx 40 mins) was progressively faster - mostly at sub 2.40 pace - with a very strong last…

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04/20/21 8,272m 45:00.0 2:43.2

5 minute warm up circa 2.55/500m
10 minutes at circa 2.50/500m
15 mins at circa 2.45
15 mins at circa 2.40 - last minute at s…

 View workout
04/18/21 5,317m 30:00.0 2:49.2

Post 10 mile walk at sun 16.20 min/mile recovery row. Negative splits.

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04/15/21 5,617m 30:00.0 2:40.2 View workout
04/14/21 3,651m 20:00.0 2:44.3 View workout
04/09/21 3,410m 20:00.0 2:55.9

Very easy row - no side effects from yesterday aches and pains

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04/06/21 8,182m 45:00.0 2:44.9

5 minute warm up
10 mins circa 2.50
15 minutes at circa 2.45
15 minutes at 2.40
straight after 6 mile walk - furthest dis…

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04/03/21 5,663m 30:00.0 2:38.9

Negative splits 2.45 first half - sub 2.40 second half. Breathing better today.

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03/31/21 5,552m 30:00.0 2:42.1

Steady row circa 2.45 pace.

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03/30/21 5,410m 30:00.0 2:46.3 View workout
03/25/21 5,480m 30:00.0 2:44.2

Steady 30 minutes at circa 2.45 pace - no intervals.

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03/23/21 6,015m 30:00.0 2:29.6

Furthest distance for 30 mins....felt strong throughout - last 5 were when I worked hardest.

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03/20/21 5,335m 30:00.0 2:48.6

very steady 30 minutes.

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03/18/21 5,576m 30:00.0 2:41.4

30 m minutes with one minute hard after each 5 minute segment - circa 2.30 pace.

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03/16/21 5,355m 30:00.0 2:48.0

steady 30 minute row at 2.45/50 pace. No issues.

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03/15/21 7,301m 40:00.0 2:44.3

40 minutes at 2.44.4 average per 500.
Felt comfortable throughout.
HR circa 110/120

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03/11/21 5,508m 30:00.0 2:43.3

Steady row at 2.45/2.40 - hr up to 120

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