Concept2 Logbook | Log for Bill Deacon

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Bill Deacon

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
12/04/15	12:00.0	1,890m	3:10.4	RowErg	Rest distance 6 x 2:00	View workout
12/04/15	43:45.2	12,000m	1:49.3	RowErg	v2000m/2:00r...6 alternating stroke rate every 500m, 24/26/24/26 rest for 2 minutes, repeat. Splits, 7:19.8, 7:10.4, 7:13.3, 7:17, 7:19.…	View workout
12/03/15	8:00.0	1,454m	2:45.0	RowErg	Rest distance	View workout
12/03/15	42:00.0	11,059m	1:53.9	RowErg	v21:00/4:00r...2 increasing stroke rate 20/22/24/26/28/30 - 6min/5min/4/3/2/1 first interval distance 5572, second 5486	View workout
12/01/15	30:00.0	8,020m	1:52.2	RowErg	intended to row 60 minutes, but cut short with sinus congestion. Rowed increasing stroke rate 22/24/26 on 500m/300m/200m repeats	View workout
12/01/15	10:00.0	2,520m	1:59.0	RowErg	warm up	View workout
11/30/15	38:07.8	10,000m	1:54.3	RowErg	steady state, 20 spm. 2000m 500 splits were 1:57.1, 1:54.4, 1:52.9, 1:53.5 and 1:53.9 (7:48.5, 7:37.9, 7:31.7, 7:34., 7:35.7).	View workout
11/28/15	10:00.0	1,700m	2:56.4	RowErg	Rest distance	View workout
11/28/15	36:48.7	10,000m	1:50.4	RowErg	2000m/2:00r...5. 20/22/24 - 1000/600/400	View workout
11/26/15	10:00.0	1,950m	2:33.8	RowErg	Rest distance	View workout
11/26/15	1:20:00.0	20,454m	1:57.3	RowErg	v40:00/5:00r...2.. 10 minutes at 18, then varying spm 3:00 @20, 2:00 @ 22. average split on first 40:00 min was 1:55.7, whereas second w…	View workout

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