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Log

Date Workout Score Ave Comments Action
11/16/16 39:09.0 7,737m 2:31.8

10 min warm up
19 min intense(3 min 170 watt, 7 min light paddle, 2 min 170 watt, 6 min light paddle, 1 min 170 watt)
10 min cool…

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11/14/16 43:10.0 8,955m 2:24.6

20 min warm up; interval 3 min @160 watt/7 min@150 watt/3 min@160 watt and stopped; 10 minute cool down

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11/12/16 1:00:00.0 9,000m 3:20.0

Rowing with Inlet in an 8

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11/08/16 30:06.0 6,319m 2:22.9

Pyramid 22-24-26-28; 4,3,2,1,2,3,4 minutes plus cool down
120 watt average

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11/06/16 21:00.0 4,447m 2:21.6

mimic lactate test interval 3-1 minutes 90-190 watt

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11/05/16 1:00:00.0 10,000m 3:00.0

rowing with Inlet Rowing Club in an 8

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11/01/16 30:00 6,465m 2:19.2

130 watt
25s/m

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11/01/16 30:00 6,314m 2:22.5

121 watt
24s/m
3 minutes rest in between 2x30 min

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10/30/16 1:15:00.0 9,000m 4:10.0

double with Wendy; bit choppy but beautiful sunny morning; up to Port Moody-back because fog patches- to lighthouse at Cates and back

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10/29/16 500m 2:03.3 2:03.3 View workout
10/29/16 500m 2:05.3 2:05.3 View workout
10/29/16 500m 2:05.5 2:05.5 View workout
10/29/16 500m 2:05.6 2:05.6 View workout
10/27/16 30:00 6,209m 2:24.9

4 minutes @ rate 26 @ split 2.20 x 3

6 minutes @ rate 24 @ split 2.26 x 3

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10/25/16 30:00 5,999m 2:30.0 View workout
10/25/16 30:00 5,999m 2:30.0

3 minutes rest followed by the next 30 minutes

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