Peter Kemp

Log

Date Distance Time Pace Comments Action
12/08/23 7,632m 36:00.0 2:21.5

Get fit 3
30 mins low intensity @ 20spm youtu.be/nHsmrAMsjjM?si=fzx-viO2t0…

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12/04/23 8,054m 38:00.0 2:21.5

RA1K - W3S2
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
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12/03/23 9,797m 44:00.0 2:14.7

RA70 - 40 mins alternating 20/24spm every 4 mins
10KW5S5 - youtu.be/PjCSvTrrFN0

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12/02/23 8,636m 40:00.0 2:18.9

40 minutes Mixed Intervals
youtu.be/V64DL9FP6Gg?si=fuFfhA0A3qAVYVew

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12/02/23 40m 0:13.5 2:48.7

40 minutes Mixed Intervals
youtu.be/V64DL9FP6Gg?si=fuFfhA0A3qAVYVew

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11/29/23 11,922m 56:00.0 2:20.9

5x10mins Alt 18/20 U/D rests - Z2 pace
Programmed as undefined rests. youtu.be/faujjz9E8E0

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11/26/23 3,000m 13:00.0 2:10.0

3k just row
app.erg.zone

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11/23/23 8,841m 40:00.0 2:15.7

40 minutes Mixed Intervals
youtu.be/V64DL9FP6Gg?si=fuFfhA0A3qAVYVew

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11/22/23 6,191m 35:00.0 2:49.6

Get Fit 2
10 x 30 sec MAX then 30 second rest
2 mins rest (2:30 really)
Do It again
app.er…

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11/20/23 8,060m 38:00.0 2:21.4

Get fit 1
app.erg.zone

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11/17/23 7,585m 36:00.0 2:22.3

Get fit 5
app.erg.zone

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11/16/23 4,893m 24:00.0 2:27.1

Get fit 5
app.erg.zone

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11/16/23 6,991m 32:00.0 2:17.3

RA70 - 40 mins alternating 20/24spm every 4 mins
10KW5S5 - youtu.be/PjCSvTrrFN0

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10/02/23 13,216m 1:00:00.0 2:16.1

10k W1S1. 5x10mins Alt 18/20, 90secs rest
youtu.be/faujjz9E8E0
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09/05/23 7,649m 36:00.0 2:21.1

RA 30/30 Day 10
Low intensity alternating between 18 and 20spm every 2 mins. youtu.be/zdfW-xzP…

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09/05/23 851m 4:00.0 2:21.0

RA70 - 40 mins alternating 20/24spm every 4 mins
10KW5S5 - youtu.be/PjCSvTrrFN0

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08/31/23 980m 5:00.0 2:33.0

5 mins cool down
app.erg.zone

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08/31/23 13,045m 1:00:00.0 2:17.9

12 Rows - Day 12
12 Days of Christmas day 12
youtu.be/81TPO2q0xVc
1 hour, rate l…

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08/25/23 10,130m 46:00.0 2:16.2

RA70 - 40 mins alternating 20/24spm every 4 mins
10KW5S5 - youtu.be/PjCSvTrrFN0

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08/21/23 8,695m 40:00.0 2:18.0

40 minutes Mixed Intervals
A 40 minute RowAlong that takes you through the Warmup, into some mixed pace intervals and then a cooldown…

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