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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Michael McGuirk

Log

Date Distance Time Pace Comments Action
11/22/07 13,872m 1:00:00.0 2:09.7

60' 2:10 (2:09.8 17.1 9.4 13.6 1023) 174 91% 12.8' 159

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11/21/07 2,330m 10:00.0 2:08.7

10' cd after 1.1 hr walk, jog, pull ups 154 76% 135

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11/20/07 2,156m 10:00.0 2:19.1

wu

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11/20/07 7,439m 30:00.0 2:00.9

30' L4 588 2:01.0 19.6 10.1 12.7 587 179 94% 12.1' 166

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11/20/07 2,136m 10:00.0 2:20.4

cd

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11/19/07 2,280m 10:00.0 2:11.5

2x10' wu/cd for weights

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11/19/07 2,333m 10:00.0 2:08.5

2x10' wu/cd for weights

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11/17/07 15,000m

Potomac R. 8+ 4x6'x3' 26-32 2x1'x1' 30-32 184 98% 18.2 149

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11/16/07 2,319m 10:00.0 2:09.3

10' cd after walk

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11/15/07 13,501m 1:00:00.0 2:13.3

60' 2:14 (2:13.3 16.0 9.3 14.1 960) 157 79% 145

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11/14/07 14,202m 1:00:00.0 2:06.7

60' 2:07 (2:06.7 17.4 9.9 13.6 1043) 174 91% 12.7' 157 60'CP1

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11/13/07 2,429m 10:00.0 2:03.5

2x10' wu/cd for XT (weights)

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11/13/07 2,311m 10:00.0 2:09.8

2x10' wu/cd for XT (weights)

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11/12/07 13,888m 1:00:00.0 2:09.6

60' 2:10 (2:09.6 17.0 9.5 13.6 1020) 169 87% 155

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11/10/07 12,400m

Occoquan 4- vs 4- 184 98% 19.9' 142

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11/09/07 6,810m 30:00.0 2:12.1

30' w 4x1'x4' 1:41 (1:40.7 31.0 11.1 9.6 124) 183 97% 2.2' 142

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11/08/07 2,426m 10:00.0 2:03.6

10' 2.4k (2:03.6 20.0 9.3 12.1 200) +XT 166 85% 166

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11/07/07 13,541m 1:00:00.0 2:12.9

60' 13.5k (2:12.9 17.0 8.8 13.3 1020) 169 87% 143

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11/06/07 14,028m 1:00:00.0 2:08.3

60' 2:09 (2:08.3 18.1 9.2 12.9 1084) 178 94% 10.5' 152 CorePerform

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11/03/07 15,000m

Potomac R. PBC 2x 176 92% 18.7' 153

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