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Sean Richards

Log

Date Workout Score Ave Comments Action
01/31/22 v3:00/r...3 1,448m 2:04.3

Round 3 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

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01/31/22 v3:00/r...3 1,441m 2:04.9

Round 2 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

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01/31/22 v3:00/r...3 1,436m 2:05.3

Round 1 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

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01/31/22 3x3:00/2:00r 2,101m 2:08.5

Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest Work

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01/30/22 500m 2:08.1 2:08.1

The Stretch - Day 20

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01/28/22 500m 2:06.9 2:06.9

The Stretch - Day 19

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01/26/22 500m 2:15.1 2:15.1

The Stretch - Day 18

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01/24/22 20:03 4,616m 2:10.3

30 minutes at 22 spm

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01/24/22 4:00 846m 2:21.8

Warm up and drills

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01/22/22 35:04 8,102m 2:09.8

35 Minute RowAlong at 26spm with power strokes

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01/22/22 0:23 73m 2:41.6 View workout
01/19/22 2:01 323m 3:07.3

Cool down

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01/19/22 8x5:00/1:00r 9,615m 2:04.8

RowAlong Ep1 - MID Tier Workout 8 x 5mins with 1 min rests at 24spm 

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01/19/22 4:00 810m 2:28.1

Warm up and drills

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01/18/22 2000m 8:28.3 2:07.0

The Stretch - Day 14

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01/17/22 500m 2:16.4 2:16.4

The Stretch - Day 13

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01/15/22 500m 2:08.7 2:08.7

The Stretch - Day 12

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01/13/22 500m 2:08.9 2:08.9

The Stretch - Day 11

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01/12/22 2000m 8:38.5 2:09.6

The Stretch - Day 10

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01/11/22 2000m 8:58.9 2:14.7

The Stretch - Day 9

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01/09/22 v1:40/0:20r...9 3,559m 2:06.4

ATFS Ep4 - Short & spicy ~ 1:40 minutes Steady State, 20 seconds of Power

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01/09/22 5x0:30/0:30r 575m 2:10.4

ATFS: Warm up - - 5 Rounds: 30 seconds of Work, followed by 30 seconds of Rest

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01/07/22 30:01 6,809m 2:12.2

30 Minute RowAlong at 26spm with power strokes

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01/06/22 3:31 673m 2:37.1

Cool down

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01/06/22 4x2:00/r 1,951m 2:03.0

ATFS EP3: Track your calories - Set 3: 8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes

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