Concept2 Logbook | Log for Francis Pennoyer

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Francis Pennoyer

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/30/23	4:44.7	1,500m	1:34.9	RowErg	variables (pyramid) 1:34.9/500m avg 300m rate 26 250m rate 27 200m rate 46 200m rate 51 250m rate 26 300m rat…	View workout
12/29/23	50:02.0	23,114m	2:09.8	BikeErg	PART 2 50' / 160w avg/ rpm 66/ avg hr 157	View workout
12/29/23	50:00.0	11,563m	2:09.7	RowErg	Part 1! 2x25'/2'r, max hr 169 2:08.5 2:10.8	View workout
12/26/23	2:56	2:56.0	1:28.0	RowErg	5x200m sprints (goal get fast for 350m sprints) 1: 37.2s - 1:33.0 rate 29 2: 35.0s - 1:27.5 rate 38 3: 35.1s - 1:27.7 rate 39…	View workout
12/24/23	1:00:00	14,661m	2:02.7	RowErg	4x15', rate 21, HR N/A 15': 2:02.8 30': 2:02.9 45': 2:03.2 60'2:02.1	View workout
12/20/23	0:57.7	350m	1:22.4	RowErg	1st 350m sprint – (RBL Ausganssituation prüfen, um Werte/Fortschritt in folgenden Wochen zu tracken)	View workout
12/18/23	1:20:00.0	18,483m	2:09.8	RowErg	4x20' post sickness HR 172 2:07.4 2:10.0 2:10.8 2:11.0	View workout
11/27/23	26:00.0	7,571m	1:43.0	RowErg	26x1' on/off (planned were 25x1'), rate 33, HR 188-201 got a cramp in my leg at the end of 26th	View workout
11/26/23	30:00	7,134m	2:06.1	RowErg	30' ut2 rate 21 (Part 1), Part 2–> core	View workout
11/25/23	1:20:00.0	18,601m	2:09.0	RowErg	4x20' UT2, 2mins rest, r21, HR avg 167 VID: 6556-DE86-499A-B8B4	View workout
11/20/23	1:00:00	14,219m	2:06.5	RowErg	60' UT2, rate 21, HR avg 168	View workout
11/19/23	1:00:00	13,885m	2:09.6	RowErg	PART 1 3x20' UT2, 2mins rest, rate 21, HR avg 170	View workout
11/19/23	40:08.0	18,402m	2:10.8	BikeErg	PART 2 (–> total 100') avg Watt 156, 66rpm	View workout
11/16/23	57:51.6	26,369m	2:11.6	BikeErg		View workout
11/15/23	40:00.0	9,495m	2:06.3	RowErg	2x20 UT2 HR 165, r20	View workout
11/08/23	1:20:00.0	19,171m	2:05.1	RowErg	4x20', 2'rest, Steady State, r19, avg HR 168 1 2:03.5 r19 max HR 166bpm 2 2:04.8 r19 max HR 163 bpm 3 2:05.6 r19 ma…	View workout
11/06/23	24:00.0	6,694m	1:47.5	RowErg	2x12', 8'rest high intensity, r24,26 1: 1:46,9, 24r max HR 197 bpm, 2: 1:48,1 26r max HR 201 bpm vid E12B-1B0B-E…	View workout
11/04/23	45:00.0	10,534m	2:08.1	RowErg	2x22:30', r20, avg HR. 170	View workout
11/02/23	1:00:00	14,103m	2:07.6	RowErg	60min, r21, avg HR 166bpm	View workout
11/01/23	1:30:00.0	20,732m	2:10.2	RowErg	3x30', 2'rest, r21, avg HR 173bpm (first SS in a while)	View workout
10/31/23	8:21.1	2,500m	1:40.2	RowErg	10x250m, 1'rest, r24 (aiming for strength / stroke)	View workout
10/27/23	30:05.0	14,500m	2:04.4	BikeErg	(warmup) 181W avg, 72rpm	View workout
10/25/23	1:20:00.0	19,162m	2:05.2	RowErg	4x20', 1'rest, r19, HR 165-175 VID F975-B5F1-6702-6587	View workout
10/23/23	25:00.0	7,213m	1:43.9	RowErg	25x1' r1' - (planned 20): avg 1:43.9, r32 intervall- pace, max HR – .. 1- 1:43.8, 188 – 2- 1:43.0, 194 &nda…	View workout
10/21/23	40:00.0	9,544m	2:05.7	RowErg	1x40'. 2:05.7, HR max 173	View workout

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