Sean Richards

Log

Date Workout Score Ave Comments Action
10/25/21 15:00.0 1,170m 6:24.6

Recovery metres

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10/25/21 9:00.0 2,325m 1:56.1 View workout
10/25/21 9:00:00.0 2,295m 1:57:38.8 View workout
10/25/21 9:00.0 2,113m 2:07.7 View workout
10/22/21 21:38.0 5,000m 2:09.8

5000m with rate changes every 1000m - 22/24/26/24/22

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10/21/21 30:00.0 7,334m 2:02.7

Warm-up and Workout: 3 Rounds... 4 Minutes @22 1 Minute Rest 3 Minutes @24 1 Minute Rest 2 Minutes @26 1 Minute Rest 1 Minute @28

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10/17/21 30:00.0 7,082m 2:07.0

30 X 1 Minute Intervals Stroke Rate Targets 22-24-22 24-26-24 26-28-26 28-26-28 26-24-26 24-22-24 22-24-22 24-26-24 26-28-26 28-30-28

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10/06/21 20:50.2 5,000m 2:05.0

5000m with rate changes every 1000m: 22-24-26-28-24

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10/03/21 36:00.0 8,466m 2:07.5

Change rate every 3 minutes

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10/03/21 2:00.0 394m 2:32.2

Cool down

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10/03/21 24:00.0 5,538m 2:10.0

4 minute low rate / 1 minute high rate - 6 times

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10/03/21 4:00.0 840m 2:22.8

Warmup

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09/27/21 2:00.0 420m 2:22.8

Cool down

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09/27/21 20:00.0 4,869m 2:03.2

🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️

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09/27/21 4:00.0 869m 2:18.0

Warm up

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09/26/21 21:00.0 5,095m 2:03.6

21 minutes with rate increase

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09/23/21 20:40.0 5,000m 2:04.0

5000m with rate changes every 1000m: 25-22-25-28-25

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09/11/21 28:00.0 6,538m 2:08.4

4 x 7 Minute Intervals

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09/03/21 21:00.0 4,624m 2:16.2

3 x 5 min / 2 min easy

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08/27/21 30:00.0 6,926m 2:09.9

30 Minutes Easy

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08/27/21 4:00.0 885m 2:15.5

Warm up

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08/20/21 14:37.2 3,293m 2:13.1

4 x 750m / 1 min easy

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08/15/21 15:00.0 3,693m 2:01.8

15 minutes with rate increase

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07/20/21 31:44.5 7,286m 2:10.6 View workout
07/15/21 26:14.2 5,800m 2:15.7

High Intensity Interval Pyramid starting at 500 meters

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