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Sean Richards

Log

Date Workout Score Ave Comments Action
09/02/18 3x5:00/3:00r 3,823m 1:57.7

3 x 5 min / 3 min easy

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09/01/18 8x0:30/1:30r 1,113m 1:47.8

8 x 30 seconds effort with 90 seconds recovery

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09/01/18 2x2000m/1:00r 15:51.9 1:58.9

2 x 2000m / 1 min easy

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08/26/18 2:49 746m 1:53.6 View workout
08/26/18 7x1:00/0:30r 1,822m 1:55.2

7 x 1min @ 26 spm / 30 sec easy

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08/24/18 1000m 3:43.7 1:51.8

2K Rowing Plan: Day 6 - 1000m Time Trial

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08/24/18 12x1:00/1:00r 3,235m 1:51.2

12 x 1 min / 1 min easy

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08/22/18 4x500m/1:00r 7:27.5 1:51.8

4 x 500m at Target 2K Race Pace

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08/22/18 20:00 4,861m 2:03.4

20 minutes with bursts

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08/20/18 5x0:30/1:30r 681m 1:50.1

30 sec effort with 90 sec recovery

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08/20/18 5000m 20:58.2 2:05.8

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

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08/17/18 3x1500m/1:00r 17:41.9 1:57.9

3 x 1500m / 1 min easy

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08/15/18 24:00.0 5,224m 2:17.8

2 x 10 min short intervals

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08/12/18 6000m 27:24.3 2:17.0

12 x 250m / 250m easy

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08/11/18 4x750m/1:00r 11:28.8 1:54.8

4 x 750m / 1 min easy

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08/10/18 5000m 20:17.3 2:01.7

5000m with rate changes every 1000m: 28-24-20-24-28

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08/10/18 4:01 288m 6:58.9

Warm up

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06/19/18 20:00 4,978m 2:00.5

20 minutes with bursts

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06/17/18 22:00 5,284m 2:04.9

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

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06/15/18 5000m 20:38.5 2:03.8

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

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06/13/18 1x5000m/r 20:35.2 2:03.5

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

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06/03/18 3x1000m/2:00r 11:23.7 1:53.9

3 x 1000m / 2 min easy

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05/19/18 6x500m/2:00r 11:10.8 1:51.8

6 x 500m / 2 min easy

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05/18/18 3x1000m/3:00r 11:28.8 1:54.8

3 x 1000m / 3 min easy

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05/17/18 5x1500m/2:00r 29:55.2 1:59.6

5 x 1500m / 2 min easy

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