Concept2 Logbook | Log for Ronnie Brown

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Ronnie Brown

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
11/10/21	8,170m	32:26.1	1:59.1	RowErg	Hwt	3x1500<1:54/500, 1x1500<1:50, w/2:00 easy. 5:00 wu&cd.	View workout
11/09/21	7,405m	31:00.0	2:05.5	RowErg	Hwt	11x1:00<1:45, 1:00 easy. Didn’t get a good enough warm up, so struggled the 1st couple of reps. Got to <1:40 my final rep.<…	View workout
11/08/21	5,000m	22:39.8	2:15.9	RowErg	Hwt	5k	View workout
11/08/21	11,114m	50:00.0	2:14.9	RowErg	Hwt	50:00 steady state	View workout
11/07/21	17,000m	1:13:49.4	2:10.2	RowErg	Hwt	Long day with fast finish. 12k <2:20/500, 4x1k <1:55/500, 1x1k <1:50/500.	View workout
11/06/21	7,717m	31:40.0	2:03.1	RowErg	Hwt	Whew! 10x1:40 <1:50/500m, :20 easy.	View workout
11/04/21	10,055m	40:00.0	1:59.3	RowErg	Hwt	3rd shift blues. 6x5:00 <1:55, last one sub 1:50, 2:00 easy.	View workout
11/04/21	5,000m	22:35.6	2:15.5	RowErg	Hwt	5k after work	View workout
11/03/21	13,551m	1:00:00.0	2:12.8	RowErg	Hwt	60:00. 30:00 @ <2:20/500, 30:00 @ <2:10/500.	View workout
11/02/21	5,000m	23:06.4	2:18.6	RowErg	Hwt	5k	View workout
11/02/21	2,893m	13:04.7	2:15.6	RowErg	Hwt	Pyramid up to 5:00 and back down, w/2:00 easy. Timer issues so spread across two sessions.	View workout
11/02/21	6,586m	26:00.0	1:58.4	RowErg	Hwt	Pyramid up to 5:00 and back down, w/2:00 easy. Timer issues so spread across two sessions.	View workout
11/01/21	5,000m	23:17.6	2:19.7	RowErg	Hwt	5k after work special	View workout
11/01/21	7,680m	32:00.0	2:05.0	RowErg	Hwt	12x1:00 on @ <1:50/500, 1:00 easy, 10:00 wu&cd	View workout
10/31/21	16,000m	1:08:37.8	2:08.6	RowErg	Hwt	Long day, fast finish. 11k @ 2:15/500, 5x1k @ <1:55/500. 🔥🔥😓😓	View workout
10/30/21	11,701m	50:00.0	2:08.1	RowErg	Hwt	50:00 w/some speed play mixed in.	View workout
10/29/21	5,000m	23:23.3	2:20.3	RowErg	Hwt	After work, post booster 5k	View workout
10/29/21	8,647m	36:40.0	2:07.2	RowErg	Hwt	Short rest intervals. 10x1:40 hard, :20 easy. 10:00 wu&cd. 😓	View workout
10/28/21	13,769m	1:00:00.0	2:10.7	RowErg	Hwt	60 minutes. Alternate between 2:20/500, & 2:10/500 every 5:00.	View workout
10/27/21	9,979m	40:00.0	2:00.2	RowErg	Hwt	5:00 wu&cd, 6x5:00 @ <1:55/500 m, 2:00 easy. Knocked out the final rep @ 1:50/500.	View workout

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