Mike Smith

Log

Date Workout Score Ave Comments Action
04/19/22 10:02 3,499m 2:52.0 View workout
04/19/22 10000m 24:52.0 2:29.2

Easy ride,change rpm every 2000 mts,55-60-65-70-75.

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04/19/22 15:04 3,159m 2:23.1

Stroke rate 18

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04/19/22 12x500m/r 27:24.3 2:17.0

Medium intervals, stroke rate 25 and 30,keep heart rate under 140.

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04/19/22 15:03 3,138m 2:24.0

Stroke rate 18

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04/18/22 11:41 5,014m 2:19.9

Cool down

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04/18/22 10000m 20:22.1 2:02.2

High drag factor, keep rpm under 60,

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04/18/22 11:23 5,016m 2:16.1

Warmup,done first. Before 10000 workouts

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04/18/22 10000m 21:45.1 2:10.5

Ladder, change rpm every 2000. 60-65-70-75-80.

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04/17/22 7:36 1,005m 3:47.2 View workout
04/17/22 10x500m/r 26:18.0 2:37.8

Resting my legs,sitting on the bench.30 and 40 stroke rate.

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04/17/22 10000m 25:09.3 2:30.9

Easy ride, keep heart rate under 100, this workout done last,after skierg workout.

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04/17/22 10x500m/r 26:20.8 2:38.0

Resting my legs,sitting on the bench. 30 and 40 stroke rate.

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04/15/22 10:01 3,570m 2:48.5 View workout
04/15/22 10000m 24:48.0 2:28.8

Rpm 55-60-65-70-75.

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04/15/22 5000m 22:49.4 2:16.9

Stroke rate 22.

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04/15/22 5000m 23:50.0 2:23.0

Stroke rate 20.

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04/15/22 5000m 25:08.2 2:30.8

Easy workout’s today after Covid booster jab yesterday. Stroke rate 18.

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04/13/22 10:01 3,631m 2:45.5 View workout
04/13/22 40000m 1:21:17.0 2:01.9

2nd go at 40000 mts,goal to keep pace under 2-03. Good solid workout. BUT MAX FROM CANBERRA, if you’re 20k and 40k times were do…

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04/13/22 10:02 4,182m 2:23.9 View workout
04/12/22 8:20 3,010m 2:46.3

Cool down

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04/12/22 10000m 23:05.4 2:18.5

Lower drag factor, even spin, keep rpm 75. Heart rate under 120.

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04/12/22 10000m 22:23.9 2:14.3

Ladder,change rpm every 2000 mts. 60-65-70-75-80.

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04/12/22 5000m 23:08.3 2:18.8

Stroke rate 22

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