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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Mark Roach

Log

Date Distance Time Pace Comments Action
04/07/21 4,498m 20:00.0 2:13.3

20:00 mins @17-18spm
1000wu
500m cd

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04/06/21 5,017m 24:51.2 2:28.6 View workout
04/06/21 5,000m 21:30.0 4:18.0

21:30 steady SRM. No HR then 5000m on SkiErg with 30 sec sprints.

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04/05/21 10,000m 45:00.0 2:15.0

6x1000m r2:00 25spm. 2:05/500m
2000m wu 1000m cd

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04/03/21 2,516m 12:15.0 2:26.0 View workout
04/03/21 3,000m 15:00.0 2:30.0 View workout
04/03/21 10,000m 46:30.0 2:19.5

10km steady

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04/02/21 2,537m 12:36.7 2:29.1 View workout
04/02/21 3,000m 15:00.0 2:30.0 View workout
04/02/21 3,000m 15:00.0 2:30.0

1000m alternate row/ski for 6000m

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04/01/21 1,031m 5:07.4 2:29.0 View workout
04/01/21 1,017m 5:05.0 2:29.9 View workout
04/01/21 1,018m 5:14.3 2:34.3 View workout
04/01/21 3,000m 15:00.0 2:30.0 View workout
04/01/21 5,000m 23:00.0 2:18.0 View workout
03/24/21 805m 5:06.5 3:10.3 View workout
03/24/21 9,500m 39:30.0 2:04.7

6x1000m r2:00 R19 - max 169bpm
4:09 mins average - tough to stay at 2:04/500m. Tired. 2km wu 1km cd.

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03/23/21 4,014m 20:18.9 2:31.8 View workout
03/23/21 7,000m 30:00.0 4:17.1

4000m ski then 30min SS SRM

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03/22/21 10,000m 44:44.4 2:14.2

18spm - 140bpm

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