Concept2 Logbook | Log for Bill Deacon

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Bill Deacon

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/09/16	10:00.0	2,600m	1:55.3	RowErg	Still recovering from groin strain. Easy row with vent at 0.	View workout
01/08/16	12:30.0	2,750m	2:16.3	RowErg	Easy row, 4x3 minutes with decent rest between, vent at 0. Recovering from back/groin strain.	View workout
12/28/15	30:10.0	7,800m	1:56.0	RowErg	stopped midway through second 5k interval with back muscle cramp.	View workout
12/27/15	7:57.1	2,000m	1:59.2	RowErg	warm up for the session	View workout
12/27/15	6:00.0	650m	4:36.9	RowErg	rest distance	View workout
12/27/15	15:00.0	4,336m	1:43.7	RowErg	v1:40/:20r...9, fastest interval split 1:41.8	View workout
12/27/15	15:07.8	3,184m	2:22.5	RowErg	easy going row for cool down, force curve, stroke between 18 and 24	View workout
12/26/15	1:28:00.0	21,999m	2:00.0	RowErg	V10000/6:00r...2 - first at spm <20, 2nd 10k at 24/22/24/26/24 on 2k intervals	View workout
12/24/15	56:00.0	13,997m	2:00.0	RowErg	V10:00/4:00r...4 increasing spm 22/24/26/28 on 4;00/3:00/2:00/1:00 splits at 1:53.2/,1:52.4/1:54.1/1:54.4	View workout
12/23/15	1:21:42.0	20,020m	2:02.4	RowErg	v6000m/4:00r...3 damper settings 3.5/1/4.5, spm 20 for first 3k, 22 for next 2k, 24 for final km.	View workout
12/22/15	40:00.0	9,540m	2:05.7	RowErg	v4:00/2:00r...5 + 1k warm up, damper for warm up at 1, thereafter 4.5, splits on intervals were 1:44.4, 1:43.9, 1:43.9, 1:48.9, 1:47.6 st…	View workout
12/21/15	38:54.2	10,000m	1:56.7	RowErg	Damper setting 3.5, spm <20, 1000m warm up followed by repeats of 10 hard strokes every 500m.	View workout
12/20/15	12:00.0	1,800m	3:20.0	RowErg	Rest distance	View workout
12/20/15	44:16.5	12,000m	1:50.6	RowErg	v2000m/2:00r...6, damper setting 3.5 throughout. Increasing spm 22/24/26/28 on 1000/500/250/250. 1st int 7:26.9/7:19.9/7:17.4/7:19.9/7:…	View workout
12/18/15	1:00:00.0	14,349m	2:05.4	RowErg	12:00/3:00r...4. More force curve work. Damper setting at 1 for 1st and 3rd set. 4.5 for 2nd and 4th. Stroke rate <20 for first ha…	View workout
12/17/15	1:12:00.0	16,976m	2:07.2	RowErg	v30:00/6:00r...2 damper setting #1 and spm <20 and attention to shape of the force curve. Last 10 minutes of second interval with damp…	View workout
12/15/15	1:01:48.0	15,496m	1:59.6	RowErg	4000m/5:00r...3 - spm 1st interval around 18 1:59.4, second alternating 18/24/18/24 on 1000m 1:53.1, 3rd @19 1:58.4 - again, trying to ro…	View workout
12/14/15	40:02.9	10,152m	1:58.3	RowErg	Easy row, spm 18-20, splits around 1:58.5, watching force display, trying to round out the top	View workout
12/13/15	6:00.0	1,000m	3:00.0	RowErg	Cool down	View workout
12/13/15	21097m	1:21:01.0	1:55.2	RowErg	3k intervals, first 2k at 20, 3rd k at 24 for 5 repeats, thereafter varying spm in 1000m sections	View workout
12/11/15	10000m	37:49.8	1:53.4	RowErg	steady state rowing at 20 spm. 1:54.9, 1:52.7, 1:53, 1:53.4, 1:53.2	View workout
12/10/15	58:48.9	13,900m	2:06.9	RowErg	10 minute warm up followed by 2000/2:00r...5, steady stroke rate of 18 on each 2000, spits were 1:58.5, 1:57, 1:55.9, 1:54.6 (7:38.5 2k),…	View workout
12/08/15	1:00:00	15,775m	1:54.1	RowErg	60 minutes with rate changes every 5 minutes, 22-26-22-26....	View workout
12/07/15	1:07:00.0	16,094m	2:04.8	RowErg	13:00 warm up followed by 15:00/3:00r...3. Increasing stroke rate 20/22/24/26/28 over 5:00/4:00/3:00/2:00/1:00 - total 15 minutes. 1st…	View workout
12/06/15	1:08:00.0	16,954m	2:00.3	RowErg	16:00 warm up, 2 x 23:00/3:00r, alternating stroke rate 2:00 @ 20 followed by 1:00 @ 24, repeat - 1st interval 6074m, 2nd 6010m	View workout