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Sean Richards

Log

Date Workout Score Ave Comments Action
09/13/20 3x3:00/2:00r 2,391m 1:52.9

Work: 25 - Games of Goals

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09/13/20 5x1:30/1:00r 1,872m 2:00.1

Warm up: 25 - Games of Goals

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09/13/20 4:00 818m 2:26.6

Warm up - Fish Game 🎣

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09/12/20 7:15 1,670m 2:10.2

Cool down

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09/12/20 5:00 1,212m 2:03.7

Dingo Power

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09/12/20 6x0:20/0:40r 549m 1:49.2

Dingo Power

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09/12/20 6x0:20/0:30r 542m 1:50.7

Dingo Power

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09/12/20 6x0:20/0:20r 528m 1:53.6

Dingo Power

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09/12/20 4x2:00/r 1,899m 2:06.3

Dingo Power

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09/10/20 2:50 507m 2:47.9

Cool down

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09/10/20 21:51 5,114m 2:08.2

500 strokes.     NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes

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09/07/20 2x3:00/2:00r 1,603m 1:52.2

Workout: 2x3 minutes - Take the distance you traveled in the 5th Interval and DOUBLE it.  This is your GOAL

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09/07/20 5x1:30/1:00r 1,862m 2:00.8

Extended Warm Up (~12 Minutes): 5 Intervals of 90 Seconds of Work with 1:00 Rest in between

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09/06/20 1x3:00/2:00r 815m 1:50.4

Workout: 1x3 minutes - Take the distance you traveled in the 5th Interval and DOUBLE it.  This is your GOAL

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09/06/20 5x1:30/1:00r 1,921m 1:57.1

Extended Warm Up (~12 Minutes): 5 Intervals of 90 Seconds of Work with 1:00 Rest in between

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09/06/20 4:00 963m 2:04.6

Warm Up (4 Minutes): Fish Game

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09/05/20 5x3:00/0:30r 3,693m 2:01.8

Workout (17 Minutes):   3 Min Interval with Damper Set at 3 1 Min @20, 1 Min @24, 1 Min @28   30 Sec REST

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09/05/20 2x4:00/1:00r 1,857m 2:09.2

Warm Up (9 Minutes): 4 Min @20 Easy Rowing   1 Min REST   4 Min Interval 1 Min @22, 1 Min @24, 1 Min @26, 1 Min @28

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08/30/20 5:00 1,283m 1:56.9

5 Min @ 28  Alternating Minutes between designated targets above or below chosen average

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08/30/20 5:00 1,262m 1:58.8

5 Min @ 28  Alternating Minutes between designated targets above or below calculated average (Target Threshold Testing Round –…

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08/30/20 5:00 1,280m 1:57.1

Workout (25 Minutes): 5 Min @ 28  Increasing in Intensity over 5 minutes from Mod to Hard 

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08/30/20 3x3:00/1:00r 2,155m 2:05.2

Warm Up (11 Minutes): 3 Min @ 22 Light/Moderate/Hard 1 Min REST 3 Min @ 24 Light/Moderate/Hard 1 Min REST 3 Min @ 26 Light/Mode…

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08/24/20 v500m/r...18 5,800m 2:19.9

High Intensity Interval Pyramid starting at 500 meters

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08/20/20 30:00 7,136m 2:06.1

Workout - 30 Minutes

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08/20/20 5:00 930m 2:41.2

Warm up & drills

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