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My YouTube channel & Concept2 LogbookROWINGRUNNING
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Month #MonthDateWorkout TypeTraining ZoneWorkout DescriptionDuration (hr:min:sec)Warm-up meters rowedCool-down / rest interval meters rowedWorkout meters rowedAverage pace per 500mAverage wattsAverage HRAverage pace per mileDistance Run (miles)Average HR
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0June6/8/2023RowV02 Max Transport (TR)2k test0:06:5720001:44.1310.3-
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1August8/6/2023RunUT2n/a0:28:008:543.14-
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1August8/9/2023RunUT2n/a0:57:389:086.30-
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1August8/13/2023RunUT2n/a0:58:349:176.31-
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1August8/15/2023RowUT230' steady0:30:0076001:58.0213-
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1August8/16/2023RunAnaerobic Threshold (AT)Mile on, mile off x20:35:408:314.18-
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1August8/20/2023RunUT2n/a1:21:029:578.15-
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1August8/22/2023RunUT2n/a1:36:379:3110.15-
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1August8/29/2023RowUT15 @ 2:00, 5 @ 1:55 x 30:30:0076791:57.2217.4-
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1August8/31/2023RowUT1HOP1:00:00150731:59.4205.6-
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2September9/1/2023RunUT1n/a0:26:188:243.12-
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2September9/11/2023RowAnaerobic Threshold (AT)6k test0:22:4160001:53.4240-
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2September9/16/2023RowUT1n/a0:30:0078001:55.0230-
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2September9/22/2023RunAnaerobic Threshold (AT)n/a0:24:237:443.15-
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3October10/9/2023RunUT2n/a0:29:189:153.16-
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3October10/11/2023RunUT1n/a0:40:358:574.53-
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3October10/12/2023RowAnaerobic Threshold (AT)6k test0:22:2060001:51.6251.8-
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3October10/18/2023RunUT1n/a0:46:598:475.35-
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3October10/19/2023RowAnaerobic Threshold (AT)6', 5', 4', 3'0:18:0052001:44.0311.1-
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3October10/23/2023RowUT1n/a0:20:0053661:51.8250.5-
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3October10/24/2023RunUT1n/a0:24:347:533.11-
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3October10/26/2023RowV02 Max Transport (TR)2k test0:06:4920001:42.3326.9-
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4November11/1/2023RowUT1n/a0:30:0478051:55.5227.2-
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4November11/1/2023RowPeak Power / Anaerobic (AN)3 x 500m / 2:00r0:04:5592015001:38.4367.4-
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4November11/2/2023RowAnaerobic Threshold (AT)6k test0:21:5860001:49.7265.1-
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4November11/3/2023RowUT2HM SS1:24:00210971:59.4205.6-
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4November11/6/2023RunUT1n/a0:44:018:445.03-
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4November11/7/2023RowV02 Max Transport (TR)3 x 1k / 5:00r0:09:5530001:39.0360.7-
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4November11/8/2023RunTrail Runn/a0:53:1710:255.11-
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4November11/9/2023RowUT1HOP1:00:00158011:53.9236.9-
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4November11/10/2023RowPeak Power / Anaerobic (AN)6x500m/3:00r0:09:352000154830001:35.8398.1-
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4November11/13/2023RunUT1n/a0:42:248:095.20-
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4November11/16/2023RowUT260'r181:00:00151031:59.1207.2-
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4November11/19/2023RowV02 Max Transport (TR)2k test0:06:3920001:39.6354.2-
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4November11/21/2023RunUT1n/a0:44:138:265.24-
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4November11/21/2023RowUT1n/a0:37:52100001:53.6238.7-
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4November11/22/2023RunUT1n/a0:59:109:216.33-
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4November11/26/2023RowAnaerobic Threshold (AT)6k, w/ 3k @ 1:50, 3k @ 2:000:23:0860001:55.6226.6-
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4November11/27/2023RunTrail Runn/a0:49:529:395.16-
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4November11/29/2023RowUT1n/a1:00:00157051:54.6232.5-
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4November11/30/2023RunUT1n/a0:54:288:356.34-
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5December12/1/2023RowPeak Power / Anaerobic (AN)8x500m/2:30r0:12:561000180040001:36.9384.7-
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5December12/2/2023RunUT1n/a0:42:018:025.23-
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5December12/4/2023RowAnaerobic Threshold (AT)6k test0:21:2760001:47.2284.1-
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5December12/4/2023RowUT2n/a0:20:0050051:59.8203.6-
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5December12/5/2023RunTrail Runn/a0:48:409:285.13-
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5December12/6/2023RowUT1n/a0:30:0680381:52.3247.1-
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5December12/7/2023RunAnaerobic Threshold (AT)n/a0:18:317:332.45-
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5December12/9/2023RowUT1HM pushing the pace1:21:24210971:55.7226-
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5December12/11/2023RowUT1n/a0:40:00108241:50.8257-
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5December12/12/2023RunTrail Runn/a0:47:339:195.10-
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5December12/14/2023RowUT2n/a0:30:0075471:59.2206.7-
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5December12/15/2023RunUT1n/a0:54:338:396.31-
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5December12/16/2023RowAnaerobic Threshold (AT)HOP1:00:00160241:52.3247.1-
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5December12/18/2023RowV02 Max Transport (TR)2k test0:06:3220001:37.9373-
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5December12/19/2023RowUT220k SS1:18:28200001:57.7214.7-
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5December12/20/2023RowAnaerobic Threshold (AT)4x2000m/5:00r0:28:19200080001:46.2292.2-
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5December12/21/2023RowUT260' SS1:00:00150011:59.9203.1-
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5December12/22/2023RunUT1n/a0:33:308:204.02150
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5December12/23/2023RowUT220k SS1:21:38200002:02.4190.9-
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5December12/25/2023RowPeak Power / Anaerobic (AN)8x500m/3:30r0:12:322000434640001:34.0421.4164
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5December12/26/2023RowUT290' SS1:30:00218882:03.3186.7136
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5December12/27/2023RowAnaerobic Threshold (AT)5x1500m/5:00r0:26:092000174775001:44.6305.8-
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5December12/28/2023RowUT260' SS1:00:00145372:03.8184.5140
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5December12/29/2023RowAnaerobic Threshold (AT)6k test0:20:55200060001:44.5306.7-
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5December12/30/2023RowUT260' SS1:00:00147332:02.1192.3132
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6January1/1/2024RowV02 Max Transport (TR)4x1000m/7:00r0:13:022000183740001:37.7375.3-
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6January1/2/2024RowUT260' SS1:00:03145662:03.6185.4138
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6January1/3/2024RowV02 Max Transport (TR)3k,2.5k,2k/8:00r0:25:522000137475001:43.4316.6-
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6January1/4/2024RowUT1n/a0:30:0181981:49.8264.4169
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6January1/5/2024RowUT2n/a0:41:31100002:04.5181.4138
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6January1/5/2024RunUT2n/a0:31:249:463.21157
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6January1/6/2024RowUT2HM SS1:19:55210971:53.6238.7-
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6January1/8/2024RowV02 Max Transport (TR)2k test0:06:27250020001:36.8385.9-
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6January1/9/2024RowUT220k SS1:19:09200001:58.7209.3145
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6January1/10/2024RowV02 Max Transport (TR)5x1500m/5:00r0:25:382500310875001:42.5325166
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6January1/11/2024RunUT2n/a0:56:079:166.05157
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6January1/12/2024RowAnaerobic Threshold (AT)Failed hour turned into 10k0:36:371500100071:49.7265.1172
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6January1/13/2024RowUT260' SS1:00:01151291:59.0207.7145
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6January1/15/2024RowPeak Power / Anaerobic (AN)12x1:00/3:00r0:12:002000587139851:30.3475.3-
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6January1/16/2024RowUT220k SS1:19:05200001:58.6209.8141
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6January1/17/2024RowAnaerobic Threshold (AT)4x2000m/5:00r0:27:382000188680001:43.6314.8174
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6January1/18/2024RowUT220k SS1:18:54200001:58.3211.4143
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6January1/19/2024RowAnaerobic Threshold (AT)Failed 10k turned 30'0:30:02200083581:47.7280.2172
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6January1/20/2024RowUT260' SS1:00:00141812:06.9171.3132
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6January1/22/2024RowV02 Max Transport (TR)3x1000m/6:00r0:09:372000126030001:36.2393.1171
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6January1/23/2024RowAnaerobic Threshold (AT)HOP1:00:00163991:49.7265.1170
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6January1/24/2024RunUT2n/a0:51:3110:264.94154
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6January1/25/2024RowUT260' SS1:00:00151101:59.1207.2145
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6January1/26/2024RowV02 Max Transport (TR)Variable interval pyramid0:12:392000294740001:34.9409.5167
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6January1/27/2024RowUT260' SS1:00:00151811:58.5210.3149
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6January1/29/2024RowAnaerobic Threshold (AT)2x3000m @ 6k pace/10:00r0:20:292000206160001:42.3326.9177
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6January1/30/2024RowUT2n/a0:38:37100001:55.8225.4141
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6January1/31/2024RowV02 Max Transport (TR)3x2' @ 2k race pace0:06:002500186318921:35.1406.9162
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7February2/2/2024RowUT2
2k pre-race day "visualization" row
0:07:3320001:53.2241.3-
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7February2/3/2024RowV02 Max Transport (TR)2k test0:06:23500020001:35.8398-
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7February2/5/2024RowUT2n/a1:00:16151611:59.2206137