Nicol Dunlop

Log

Date Workout Score Ave Comments Action
10/24/22 v4:00/1:00r...10 8,355m 2:16.4

9 x 4mins - Varied rate / pace
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10/24/22 4:00 831m 2:24.4

9 x 4mins - The Best All Round Workout
This really is The Best All Round workout. If you’re ever in two minds about what to do…

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10/20/22 7:42 1,603m 2:24.3 View workout
10/20/22 v3:00/r...5 2,837m 2:19.3

30min 20/24 Intervals

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10/20/22 4:00 826m 2:25.2

4min warmup
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10/17/22 v4:00/1:43r...4 7,637m 2:21.4

WU + 2x15nin + WD
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10/05/22 4:00 818m 2:26.6

4min Warmdown
4 min Warmdown 18spm
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10/05/22 6000m 27:36.3 2:18.0

6km - tip over 1M total metres
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10/04/22 v4:00/1:09r...6 8,173m 2:19.4

4x8min 1r
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10/03/22 v4:00/1:38r...5 8,810m 2:23.0

Low and slow session
12 min x 3 at 20/18/20spm 2K+18/20/18 – NO RESTS

Video To Follow
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09/29/22 v5:00/0:03r...1 1,054m 2:22.3

Just row
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09/29/22 15:03 3,197m 2:21.2

30mins 2k+18-20 with power stroke
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09/29/22 15:00 3,169m 2:22.0

45min 18/20/22spm
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09/29/22 4:00 816m 2:27.0

4min Warmup
4Min Warmup 18 spm
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09/28/22 v4:00/2:47r...6 5,416m 2:12.9

6x4min @28spm
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09/28/22 4:00 817m 2:26.8

4min warmup
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09/22/22 30:00 6,154m 2:26.2

30mins 2k+18-20 with power stroke
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09/22/22 4:00 807m 2:28.6

4min warmup
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09/21/22 v5:00/0:59r...4 4,171m 2:23.8

Just row
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09/21/22 9:47 1,995m 2:27.1

30mins 18spm 2k+20
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09/21/22 4:00 809m 2:28.3

4min Warmup
4Min Warmup 18 spm
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08/16/22 10:00 2,146m 2:19.7

10mins
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08/16/22 4x4:00/1:00r 3,635m 2:12.0

RA101 - 6 x 4mins with 1 min rests - Free RowAlong Sessions
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08/16/22 4:00 836m 2:23.5

4min Warmup
4Min Warmup 18 spm
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08/02/22 30:00 6,535m 2:17.7

30min
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