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May 30 Try the Workout of the Day (and Don't Forget to Stretch!)
May 29 A Season of Testing the Comp Blade for Coastal Rowing
May 22 Tracy Falkenthal and Growing Rowing
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George Carbaugh

Log

Date Distance Time Pace Comments Action
12/12/12 10,760m 45:00.0 2:05.4

75mins, 30 running, 45 on erg @ 6k avg + 12'

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12/11/12 5,390m 18:00.0 1:40.1

3x(6x(1' on, 1.5' off) 5' rest b/w sets)

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12/10/12 543m 2:15.2 2:04.4

Warm up

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12/10/12 11,825m 48:00.0 2:01.7

2x24'
3' @ 18: 2:06
2' @ 20: 2:04
1' @ 22: 2:01

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12/10/12 14,524m 1:00:00.0 2:03.9

60min SS at 18-20rate
6k + 10-12

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12/06/12 12,856m 50:00.0 1:56.6

5x[ 10' - 5' off]
each 10min piece;
2' @ 20r
2' @ 22r
2' @ 20r
2' @ 22r
2' @ 2…

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12/04/12 8,632m 45:00.0 2:36.3

3x[10'(10 strokes hard, 30 off) 5' rest between]

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12/03/12 11,255m 45:00.0 1:59.9

45min SS 18-20rate
Split: 6k avg + 10seconds, conversational, so my 'required' avg is 2:02

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12/03/12 534m 1:59.2 1:51.6

warm up

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11/29/12 549m 2:10.3 1:58.6

Warm up, why not add more meters

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11/29/12 6,079m 25:28.3 2:05.7

2x[2500m, 7' rest between]
1000m@24r 2k+12
750m@26r>2k+10
500m@28r>2k+8
250m@30r>2k+6
2nd, drop 2 each<…

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11/28/12 13,657m 55:00.0 2:00.8

55min SS
:Low Rate
:6k+10seconds
:suggested split 2:03

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11/27/12 6,013m 24:00.0 1:59.7

3x[8'x(20 on x 40 rest), 7minutes between.]

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11/26/12 15,510m 54:00.0 1:44.4

WOD:
3x(18'x4')
3'@18r:2k+23 to split
2'@20r:2k+21 to split
1'@22r:2k+18 to split
repeat for…

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11/21/12 6,000m 22:30.3 1:52.5

PR

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11/20/12 15,259m 1:00:00.0 1:57.9

Final, first 60min piece, a real pain in the ass.

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11/19/12 2,000m 6:53.2 1:43.3

PR

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11/16/12 8,378m 33:00.0 1:58.1

33min,RateLadder
3min @ 20spm
3min @ 24spm
3min @ 28spm
2min @ paddle
^all x3
stay at 6k avg +10sec
hard to s…

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11/15/12 9,231m 39:57.7 2:09.8

*No monitor*
1st 5min pause hands, 5 H+body, 5 normal, again, everyother pause. last 10min, follow stroke* at an 18rate

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11/14/12 9,300m 38:00.0 2:02.5

2sets, Every 2min rate pyramid 14,16,18,20
1st time feet in shoes,
2nd, feet out, last ten minutes, 5 in 5out, rate16-

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