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Rick Bayko

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
08/23/21	9,600m	23:39.7	2:27.8	BikeErg		PM----53rhr----72rpm----88-92-86hr----Active recovery after an erg TT in the morning.	View workout
08/23/21	1,033m	4:00.0	1:56.1	RowErg	Lwt	109df----Stroke rate capped at 25spm----113-163hr	View workout
08/23/21	8,499m	41:00.0	2:24.7	RowErg	Lwt	AM----43rhr----109df----Warmup & Cooldown	View workout
08/22/21	508m	1:00.0	1:58.1	BikeErg		60df----90rpm----114hr	View workout
08/22/21	9,200m	21:58.2	1:11.6	RowErg	Lwt	PM----47rhr----60df---Warmup & Cooldown	View workout
08/22/21	8,000m	39:27.8	2:27.9	RowErg	Lwt	AM----44rhr----112df---17-14spm----84-106-101hr----Active rest in Shelburne Falls	View workout
08/21/21	8,000m	39:27.0	2:27.9	RowErg	Lwt	AM----50rhr----112df----Active rest in Shleburne Falls after long drive	View workout
08/20/21	9,600m	23:39.8	2:27.8	BikeErg		PM----56rhr----45df----80rpm----92-99-97hr--Recovery ride	View workout
08/20/21	13,301m	1:00:00.0	2:15.3	RowErg	Lwt	109df----Stroke rate capped at 19spm----99-150-127hr (UT1), rising slowly every 3' from 99 at 3' to 129 at 33', then spiki…	View workout
08/20/21	3,331m	16:00.0	2:24.1	RowErg	Lwt	AM----47rhr----109df----Warmup & Cooldown	View workout
08/19/21	9,600m	23:40.0	2:27.9	BikeErg		PM----50rhr----45df----80rpm----88-96hr----Active recovery after a hard morning OTW session----feel good	View workout
08/19/21	10,000m	1:00:06.0	3:00.3	Water	Lwt	AM----CRI Vets----4+ Boat E10----Ken-C, Me-4, Wayne-3, Tim-2, Paul-1----Arms away drills, max distance strokes, racing a Pair (Franklin &…	View workout
08/18/21	9,600m	23:40.4	2:27.9	BikeErg		PM----52rhr----45df----80rpm----90-99-98hr----Active recovery in the humidity after a hard morning erg session.	View workout
08/18/21	2,000m	7:58.9	1:59.7	RowErg	Lwt	AM----Rate capped at 24spm----114-175-146hr @ 250m splits with a spike to 188	View workout
08/18/21	8,468m	41:00.0	2:25.2	RowErg	Lwt	AM----40rhr----112df----Warmup & Cooldown	View workout
08/17/21	20,000m	47:39.8	2:22.9	BikeErg		PM----50rhr----45df----82rpm----96-104-102hr	View workout
08/17/21	8,700m	58:54.4	3:23.1	Water	Lwt	AM----CRI Vets----1X, Boat A3----Pond laps, Pause drill up, max distance/stroke back X2, then fast as possible----Ran into parked yacht/y…	View workout
08/16/21	21,097m	1:39:09.8	2:21.0	RowErg	Lwt	AM----34rhr!----112df----Rate capped at 18spm---Monitor covered except for meters, spm & hr to concentrate on mechanics----pace from…	View workout
08/15/21	9,600m	23:39.9	2:27.9	BikeErg		PM----50rhr----45df----79-80rpm----92-99-97hr----Active rest after a hardish OTW in the morning then 1.5hrs of lawn mowing in the afterno…	View workout
08/15/21	6,559m	45:08.1	3:26.4	Water	Lwt	AM----CRI Vets----1X, Boat A4----Pause drills down, 20on/20paddle on the way back @ 18,20,22,24,26,28, 30, 31, 18, 20, 22spm w/PaulF----G…	View workout

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