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Gary Smith

Log

Date Workout Score Ave Comments Action
02/07/22 10:11 2,407m 2:07.0 View workout
02/07/22 10:02 2,075m 2:25.0 View workout
02/06/22 7:53 1,518m 2:35.9

cool-down

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02/06/22 15:00 3,557m 2:06.5

Same as previous (separate recovery/cool-down)

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02/06/22 18:00 4,270m 2:06.4

KILLER 15min workout! 5min@20spm; 4min@22; 3min@24; 2min@26; 1min@28 (3min easy recovery)

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02/06/22 5:34 1,151m 2:25.4

warm-up

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02/05/22 16:52 3,510m 2:24.2

Easy row after arm day weights. Put ruler on left hand to keep wrist flat. Highest numbers ever for slide speed and force.

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02/04/22 20:01 4,576m 2:11.3

easy-row after heavy leg weights workout

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02/04/22 5:05 1,013m 2:30.7

cool-down after race piece

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02/04/22 1000m 3:42.9 1:51.4

1k race piece to Coach Tanya.

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02/04/22 10:03 2,202m 2:16.9

warm-up

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02/02/22 17:11 4,009m 2:08.6

Short session due to Edge closing early, snow storm.

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01/31/22 40:04 9,310m 2:09.1

Stair-step 30 min: 5min @ 20/22/24/26/24/22spm, then cool-down at 19-17spm..

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01/31/22 5:04 1,112m 2:16.9

Warm-up

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01/30/22 6:18 1,224m 2:34.4

cool-down

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01/30/22 1:00:00 13,817m 2:10.2

Personal longest row. Warmup then 50min @ 2:08/2:10 pace (18-20spm)

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01/29/22 32:56 7,519m 2:11.4

TN directed: 6 x [4min @ 22spm (w. rock 'n row) w. 1min sprint @ 26/28/30spm]

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01/29/22 7:16 1,508m 2:24.7

Warmup

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01/28/22 5:01 1,053m 2:23.2

warm-up (prior to below intervals, clock error)

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01/28/22 43:21 10,007m 2:09.9

5x [5min @22spm + 1min race pace] (Block A workout) plus 20spm/16spm to reach 10k

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01/27/22 39:30 9,006m 2:11.6

5x [2min @ 1krp, 2min @ 24spm x5], plus cool-down. Absolutely DIED at end of last sprint!

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01/27/22 10:01 2,165m 2:18.9

warm-up

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01/26/22 18:00 4,195m 2:08.7

90/60/30 x5 (part 2, 6min rest break), plus 3 min cool-down

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01/26/22 15:00 3,617m 2:04.4

90/60/30 intervals x 5 (part 1). Drive speed slow, heavy leg weight day prior.

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01/26/22 5:02 1,008m 2:29.9

warm-up

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