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Frances Palma

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
03/08/21	10,237m	55:23.3	2:42.3	RowErg	Lwt	Solo Row	View workout
03/08/21	542m	3:14.2	2:59.1	RowErg	Lwt	Signature Class	View workout
03/08/21	445m	2:04.6	2:20.0	RowErg	Lwt	Signature Class	View workout
03/08/21	4,283m	22:47.3	2:39.6	RowErg	Lwt	Signature Class	View workout
03/06/21	5,311m	29:42.9	2:47.8	RowErg	Lwt	Express Full Row Class	View workout
03/06/21	542m	3:24.7	3:08.8	RowErg	Lwt	Signature Class	View workout
03/06/21	395m	1:57.2	2:28.3	RowErg	Lwt	Signature Class	View workout
03/06/21	4,771m	26:24.3	2:46.0	RowErg	Lwt	Signature Class	View workout
03/06/21	3,012m	16:18.0	2:42.3	RowErg	Lwt	Express Power Class	View workout
03/06/21	5,740m	32:09.8	2:48.1	RowErg	Lwt	Solo Row	View workout
03/05/21	7,071m	37:18.1	2:38.2	RowErg	Lwt	Solo Row	View workout
03/05/21	5,125m	27:00.0	2:38.0	RowErg	Lwt	Solo Row - Warm up + 4 x Interval Timed w/ rate changes - 2.5min rest between pieces Warm up: 3 min Piece #1: 3-2-1 min [24spm /…	View workout
03/04/21	4,000m	21:28.3	2:41.0	RowErg	Lwt	Solo Row - Interval Drill of 4 sets of 1000m w/ 4min rest (paddle + strength training exercises) Total meters rowed = 4,212 (see brea…	View workout
03/03/21	6,869m	36:00.0	2:37.2	RowErg	Lwt	Solo Row - 3 x Interval Timed w/ rate changes - 4min rest between pieces Piece #1: 12' = 3-3-3-3 min [22spm / 24spm / 26spm / 28…	View workout
03/03/21	10,414m	57:00.0	2:44.2	RowErg	Lwt	Solo Row - Interval Timed Pyramid w/ rate changes - 4min rest between pieces 3 x 19' = 4-3-2-1-2-3-4 min [18spm / 20spm / 22spm…	View workout
03/02/21	15,519m	1:22:01.0	2:38.5	RowErg	Lwt	Solo Row	View workout
03/01/21	5,000m	25:43.5	2:34.3	RowErg	Lwt	Solo Row	View workout
03/01/21	15,186m	1:20:06.6	2:38.2	RowErg	Lwt	Solo Row	View workout
02/27/21	4,131m	23:21.0	2:49.5	RowErg	Lwt	Solo Row	View workout
02/27/21	21,097m	1:51:15.3	2:38.2	RowErg	Lwt	Row House Half Marathon Row	View workout

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