Peter Kemp

Log

Date Distance Time Pace Comments Action
03/23/23 2,070m 10:00.0 2:24.9

10 mins warm up or cool down
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03/23/23 2,170m 10:00.0 2:18.2

10 Min rate ladder warm up
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03/23/23 2,145m 10:00.0 2:19.8

10 mins warm up or cool down
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03/22/23 2,142m 10:00.0 2:20.0

10 mins warm up or cool down
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03/22/23 2,099m 10:00.0 2:22.9

10 mins warm up or cool down
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03/22/23 2,252m 10:00.0 2:13.2

10 mins warm up or cool down
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03/22/23 431m 2:49.0 3:16.0

10 mins warm up or cool down
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03/19/23 1,811m 8:44.2 2:24.7

10 Min rate ladder warm up
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03/19/23 2,227m 10:00.0 2:14.7

10 mins warm up or cool down
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03/18/23 2,204m 10:00.0 2:16.1

10 mins warm up or cool down
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10/31/22 6,107m 28:00.0 2:17.5

30 mins 2easy1hard
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10/26/22 6,700m 31:00.0 2:18.8

30 mins 2easy1hard
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10/25/22 8,141m 38:00.0 2:20.0

RA1K - W3S2
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
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10/24/22 8,041m 37:00.0 2:18.0

RA 30/30-1
youtu.be/yN4VTVkk_QU
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10/19/22 5,018m 22:58.1 2:17.3

RA35 - 30 mins for All (Also W5S6 of the 2K Redux Plan) - Free RowAlong Sessions
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10/18/22 8,027m 38:00.0 2:22.0

RA1K - W3S2
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
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10/04/22 12,691m 1:00:00.0 2:21.8

12 Rows - day 5
5 min warm up then 5x10mins, alternating stroke rate and pace. 5 min cool down
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10/03/22 7,981m 38:00.0 2:22.8

RA1K - W3S2
30 minutes at 18/20/22/20/18 spm
youtu.be/e3uiEx-KrKA
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09/29/22 7,894m 37:00.0 2:20.6

RA 30/30-1
youtu.be/yN4VTVkk_QU
erg.zone

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09/27/22 7,289m 34:00.0 2:19.9

RA1K - W5S2
15 mins x 2 at 18/20spm – 2K+20/18 – Rest 3 mins between

youtu.…

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