Simon Canning

Log

Date Workout Score Ave Comments Action
11/22/21 30:00 7,462m 2:00.6

Day 22 (Rowalong 21) sr pace ladder 4 mins 18/22/24/26 2k plus 20/15/12/10 last 2 mins 28 2k

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11/22/21 6:04 1,388m 2:11.1

WU

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11/21/21 30:00 7,242m 2:04.2

Rowalong session day 20 (on day 21) ladder sr and pace. Low tier (green chilli)

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11/21/21 0:48 178m 2:14.8 View workout
11/21/21 7:13 1,622m 2:13.7

WU

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11/20/21 30:00 7,530m 1:59.5

Burning off anger: 2 mins 18/20/22/24/26 2k plus 20/10/8/6/5 roughly

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11/20/21 5:34 1,293m 2:09.1

WU

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11/20/21 30:00 6,607m 2:16.2

Attempt 2: 6 mins @ 18/22/26/22/18 pace 2k plus 20/15/10/15/20

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11/20/21 7:08 249m 14:21.0

Attempt 1: all the meters count. Don’t they?

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11/20/21 6:04 1,400m 2:10.0

WU

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11/19/21 30:00 7,072m 2:07.2

Rogue recovery session. Elevated hr relative to expected. Broadly sr 18, power strokes and recovery strokes

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11/19/21 5:05 1,085m 2:20.7

WU

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11/18/21 30:00 7,393m 2:01.7

No 17: 15 mins 20sr2k+18 10 mins 24sr2k+12 5 mins 28sr 2k+0 Top tier

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11/18/21 30:00 6,745m 2:13.4

Day 18 Rowalong: low tier 18 spm 2k+20 5 x power strokes every 5 mins

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11/18/21 10:04 2,277m 2:12.7

WU

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11/17/21 2000m 7:16.7 1:49.1

2k TT

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11/17/21 10:05 2,381m 2:07.0

2k TT warm up

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11/17/21 30:00 7,065m 2:07.3

Low tier. No focus. Aiming for 18/20 sr 2 mins pace variable. Drag factor change. Feet out for 6 mins

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11/17/21 7:31 1,704m 2:12.5

WU

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11/16/21 30:00 7,447m 2:00.8

Mid tier. 20 spm pace 2k +10/11 ish (suggested +15). Need to rerow 2k TT

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11/16/21 6:03 1,333m 2:16.4

WU

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11/15/21 30:00 7,123m 2:06.3

Low tier: 2 mins 18/20 x 15 pace 2k plus 18ish/16ish keeping hr below 130

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11/15/21 7:05 1,607m 2:12.3

WU

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11/14/21 30:00 5,946m 2:31.3

Just messing about on the pretend river; recovery row

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11/14/21 7:07 1,492m 2:23.1

WU

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