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Duncan Moncrieff

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
06/13/22	13,227m	1:00:00.0	2:16.0	RowErg	Hwt	Level 4 60min based on 1:55/500m 180 (4@16, 2:24; 3@18, 2:19; 2@20, 2:14; 1@22, 2:09) 184 (3@16, 2:24; 3@18, 2:19; 3@20, 2:14; 1@…	View workout
06/13/22	2,014m	9:22.0	2:19.5	RowErg	Hwt	Level 4 Warm up based on 1:55.0 2k pace: 0-> 200m @ 2:09.5 @ 26-27spm (70% 2k W) ->850m @ 2:42.0 @ 14-16spm (L4 recup pace)…	View workout
06/11/22	2,515m	13:13.1	2:37.6	RowErg	Hwt	Recovery target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m	View workout
06/11/22	10,000m	43:34.6	2:10.7	RowErg	Hwt	L3 Steady State. Target 2:11 per 500m @ 24 spm. Started off a bit too quick, and started to slow from after 10 minutes. Lacti…	View workout
06/11/22	2,513m	11:47.3	2:20.7	RowErg	Hwt	Level 3 Warm up based on 1:59.0 2k pace: 0-> 200m @ 2:14.0 @ 26-27spm (70% 2k W) ->850m @ 2:48.0 @ 14-16spm (L4 recup pace)…	View workout
06/11/22	7,400m	1:20:00.0	5:24.3	Water	Hwt	Yolette with Béa, Jo, Fred J, and Mireille.	View workout
06/08/22	2,519m	12:58.5	2:34.5	RowErg	Hwt	Recovery target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m	View workout
06/08/22	13,501m	1:00:00.0	2:13.3	RowErg	Hwt	Level 4 60min based on 1:59/500m 180 (4@16, 2:29; 3@18, 2:24; 2@20, 2:19; 1@22, 2:14) 182 (2@19, 2:21; 2@17, 2:26; 2@19, 2:21; 2@…	View workout
06/08/22	2,012m	9:17.6	2:18.5	RowErg	Hwt	Level 4 Warm up based on 1:59.0 2k pace: 0-> 200m @ 2:14.0 @ 26-27spm (70% 2k W) ->850m @ 2:48.0 @ 14-16spm (L4 recup pace)…	View workout
06/07/22	514m	2:47.1	2:42.5	RowErg	Hwt	Recovery target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m	View workout
06/07/22	500m	1:56.4	1:56.4	RowErg	Hwt	Level 1: 8 X 500m 500m from stops. aim for 5 min per 500m, set rest time for active recovery to 3 minutes @ 2:48/500m, 14-16 spm. Cha…	View workout
06/07/22	500m	1:55.9	1:55.9	RowErg	Hwt	Level 1: 8 X 500m 500m from stops. aim for 5 min per 500m, set rest time for active recovery to 3 minutes @ 2:48/500m, 14-16 spm. Cha…	View workout
06/07/22	302m	1:39.6	2:44.9	RowErg	Hwt	Recovery target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m	View workout
06/07/22	500m	1:56.0	1:56.0	RowErg	Hwt	Level 1: 8 X 500m 500m from stops. aim for 5 min per 500m, set rest time for active recovery to 3 minutes @ 2:48/500m, 14-16 spm. Cha…	View workout
06/07/22	275m	1:30.3	2:44.1	RowErg	Hwt	Recovery target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m	View workout
06/07/22	500m	1:57.0	1:57.0	RowErg	Hwt	Level 1: 8 X 500m 500m from stops. aim for 5 min per 500m, set rest time for active recovery to 3 minutes @ 2:48/500m, 14-16 spm. Cha…	View workout
06/07/22	266m	1:35.8	3:00.0	RowErg	Hwt	Recovery target L4 recup pace: 2:48 @ 14-16 spm based on 2k pace of 1:59 / 500m	View workout
06/07/22	500m	1:57.4	1:57.4	RowErg	Hwt	Level 1: 8 X 500m 500m from stops. aim for 5 min per 500m, set rest time for active recovery to 3 minutes @ 2:48/500m, 14-16 spm. Cha…	View workout
06/07/22	4,018m	18:17.1	2:16.5	RowErg	Hwt	Level 1 Warm up based on 1:59.0 2k pace: 0-> 100m @ 2:14.0 @ 26-27spm (70% 2k W) ->1000m @ 2:48.0 @ 14-16spm (L4 recup pace…	View workout
06/06/22	10,173m	1:46:36.0	5:14.3	Water	Hwt	Double with Fred	View workout

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