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May 27 Why Concept2 is an Option for Military Fitness Testing
May 22 World Rowing Indoor Championships Update: Birmingham 2026
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May 17 Five 30 Minute Erg Workouts

Bill Deacon

Log

Date Workout Score Ave Comments Action
02/11/16 1:00:00.1 15,077m 1:59.3

v30:00/6:00r...2
1st interval @16 for 10:00 then 18/20 for remainder - 7508m, vent at 2.5
2nd interval @20 throughout, 7569m, ven…

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02/10/16 11:00.0 1,500m 3:40.0

Rest distance

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02/10/16 46:47.0 12,299m 1:54.1

WOOTD(L) 2000m/2:00r x 5 + 10:00 warm up to start. 2k intervals were alternating between 24 and 26 spm at 500m. 1st 2k at 7:22.9, 2nd @…

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02/09/16 1:04:44.7 16,000m 2:01.3

4000m x 4 @16spm for 1st 3k, 22-24 for 1k, repeat 4 times.

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02/08/16 50:28.8 12,000m 2:06.2

Steady row avg 16 spm throughout. Emphasis on force curve shape. Vent at 2.5

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02/07/16 7:04.6 2,000m 1:46.1

1st 500 @1:52.2 and 24 spm
2nd @1:49.4 and 26
3rd @1:44.3 and 29
4th @1:38.7 and 33
Believe I could have gone out harder…

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02/07/16 21:35.5 5,018m 2:09.0 View workout
02/06/16 49:58.9 12,543m 1:59.5 View workout
02/05/16 9:00.0 800m 5:37.5

Rest distance

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02/05/16 1:00:00.0 15,066m 1:59.4

v20:00/3:00r...3
1st vent 3, spm 16-17, 4928, 2:01.7 splits
2nd, vent 1, spm 22-24, 5103, 1:57.5
3rd, vent 4.5, spm 18-20, 50…

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02/04/16 1:05:01.7 16,019m 2:01.7

Initial 10k at spm @ 16-18, next 5k @22-24.

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02/03/16 12:00.0 2,000m 3:00.0

Rest distance

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02/03/16 21:54.5 6,000m 1:49.5

v2000m/4:00r...3 increasing stroke. First 1k @24, 500m @26, 250m@28, 250m@30, rest. 1st interval in 7:17.3, 2nd in 7:18, 3rd in 7:19.…

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02/03/16 21:12.5 5,000m 2:07.2

Warm up @15/16 spm

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02/02/16 12:00.0 2,600m 2:18.4

Warm up and cool down

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02/02/16 1:00:00.0 15,411m 1:56.7

Varying spm 22/26/20 x 2 on 5:00 intervals, then 22/26/22/26/22/26 for 30:00 on 5:00 intervals

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02/01/16 1:02:00.0 15,000m 2:04.0

Easy row, spm@16-18 for first 45:00, finished with hard 1:00 followed by 3:00 easy to finish - hard at 24-26spm @<1:45 split, easy spm…

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01/29/16 1:01:57.1 15,000m 2:03.9

easy rowing, trying to steepen the front of the force curve. Stroke rate between 15 and 18, averaged 16/17 throughout.

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01/28/16 59:00.0 14,271m 2:04.0

steady state, 18 spm, avg 183 watts. 12:00 splits. 2906m, 2935m, 2846m (paused halfway through 20 seconds for pulse and water (hr 120bp…

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01/26/16 59:00.0 14,275m 2:03.9

Steady state spm ranging from 16-20.

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01/25/16 9:00.0 1,300m 3:27.6

Rest distance

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01/25/16 27:00.0 7,178m 1:52.8

v3:00/1:00r...9. First 3 intervals @ 20 spm with splits of 1:58.8, 1:56.8, 1:50.9, increased spm to 24 for next 3 intervals with splits…

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01/23/16 42195m 2:50:13.1 2:01.0

Easy pace for first hour, stroke at 20
for 30 minutes, then 22 for 10', 20 for 20, 22 for 10 etc. spm increased as time wore on…

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01/22/16 33:00.0 9,000m 1:50.0

2 x 15:00, increasing spm 20/22/24/26/28 on 5'/4'/3'/2'/1' with 3:00 easy between. First interval did 3950, sec…

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01/21/16 40:00.0 10,626m 1:52.9

WOOTD(M) alternating spm on 2:00 intervals 22/24 throughout.

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