5F6682

SWELLDONE
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5F6682

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1732A1

{ "name": "My WOD 1", "duration": "Short", "description": "Rowing wod 1", "email": "", "exercises": [ { "name": "Segment 1", "type": "Intervals - Distance", "effort": "80% Effort", "power1": 80, "distance1": 1000, "duration1": 0, "rest_effort": "50% Effort", "power2": 50, "distance2": 250, "duration2": 0, "repeat": 1 } ]}

1732A1

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1732A1

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0

{
"name": "My WOD 1",
"duration": "Short",
"description": "Row",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "Intervals - Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 1000,
"duration1": 0,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 250,
"duration2": 0,
"repeat": 1
}
]
}

1E92B6

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1E92B6

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C07914

{ "name": "Rowing ", "duration": "Long", "description": "قوي ومتعب\n", "email": "", "exercises": [ { "name": "Segment 2", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

A1578B

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A1578B

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C07914

{ "name": "Rowing ", "duration": "Long", "description": "قوي ومتعب\n", "email": "", "exercises": [ { "name": "Segment 2", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

D25A77

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D25A77

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C07914

{ "name": "Rowing ", "duration": "Long", "description": "strong and tired", "email": "", "exercises": [ { "name": "Segment 2", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

54348C

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54348C

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C07914

{ "name": "Rowing ", "duration": "Long", "description": "strong and tired", "email": "", "exercises": [ { "name": "Segment 2", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}

C07914

SWELLDONE
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C07914

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0

662C3F

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662C3F

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0

{
"name": "C1",
"duration": "Short",
"description": "3000m steady state",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 2",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 3000,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 3",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

FDD9BF

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FDD9BF

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0

{
"name": "B1",
"duration": "Short",
"description": "5000m steady state",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 2",
"type": "For Distance",
"effort": "80% Effort",
"power1": 80,
"distance1": 5000,
"duration1": 0,
"rest_effort": "Select...",
"power2": 0,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 3",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}

4A98B3

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4A98B3

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0

{
"name": "A1",
"duration": "Short",
"description": "Interval of 200m at 95% and 50m at 50%",
"email": "",
"exercises": [
{
"name": "Segment 1",
"type": "Warmup 20-75% Effort",
"effort": "Select...",
"power1": 20,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 75,
"distance2": 0,
"duration2": 0,
"repeat": -1
},
{
"name": "Segment 2",
"type": "Intervals - Distance",
"effort": "95% Effort",
"power1": 95,
"distance1": 200,
"duration1": 0,
"rest_effort": "50% Effort",
"power2": 50,
"distance2": 50,
"duration2": 0,
"repeat": 5
},
{
"name": "Segment 3",
"type": "Cooldown 75-25% Effort",
"effort": "Select...",
"power1": 70,
"distance1": 0,
"duration1": 300,
"rest_effort": "Select...",
"power2": 25,
"distance2": 0,
"duration2": 0,
"repeat": -1
}
]
}