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Rick Bayko

Log

Date Workout Score Ave Comments Action
11/21/23 6250m 30:26.9 2:26.1

PM----Active recovery, strapless and with eyes closed.

 View workout
11/21/23 8:00 1,553m 2:34.5

Warmup

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11/21/23 15:00 2,890m 2:35.7

Cooldown

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11/21/23 4x970m/4:00r 15:56.2 2:03.2

AM----TR, 4 X 4' (970m) (4'paddle)----Goal: 2:04 or better S10MPS----Actual: 2:03.2 pace, 10.23MPS @ 23.68spm----Hard, but g…

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11/21/23 15:00 3,175m 2:21.7

Warmup

 View workout
11/21/23 16:00.0 2,867m 2:47.4

Paddles between hard intervals

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11/20/23 12:00 2,322m 2:35.0

Cooldown

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11/20/23 3x1670m/3:30r 21:00.3 2:05.7

PM----AT, 3 X 1670m (3"30r)----Goal: 2:06 pace S10MPS----Actual: 2:06 pace, 10.40mps, 23.04spm----Solid work.

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11/20/23 12:00 2,573m 2:19.9

Warmup

 View workout
11/19/23 11000m 26:59.4 2:27.2

PM----Actrive recovery with eyes closed

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11/19/23 8:00 1,540m 2:35.8

Cooldown

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11/19/23 21097m 1:36:17.6 2:16.9

AM----UT2----Goal: 1"/500m faster than last week while still at S10MPS----Actual: 1" faster, 11.19mps, 19.5spm----Well within…

 View workout
11/19/23 8:00 1,643m 2:26.0

Warmup

 View workout
11/18/23 8:00 1,547m 2:35.1

Cooldown

 View workout
11/18/23 6000m 28:55.0 2:24.5

PM----Active recovery, strapless and eyes closed

 View workout
11/18/23 8:00 1,591m 2:30.8

Warmup

 View workout
11/18/23 15:00 2,896m 2:35.3

Cooldown

 View workout
11/18/23 4x740m/3:00r 11:58.6 2:01.3

AM----TR, 4 X 3' (740m) (3'paddle)----Goal: 1-second faster per piece than on Wednesday at S10MPS----Actual: Hit the splits at…

 View workout
11/18/23 15:00 3,198m 2:20.7

Warmup

 View workout
11/18/23 12:00.0 2,201m 2:43.5

Paddles between work intervals

 View workout
11/17/23 12:00 2,312m 2:35.7

Cooldown

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11/17/23 2x2350m/5:00r 19:52.6 2:06.8

PM----AT----2 X 2350m (5'r)----Goal: 2:07 pace, S10MPS----Actual, just barely, 2:07 at 23.52spm for 10.06mps----Hard

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11/17/23 12:00 2,535m 2:22.0

Warmup

 View workout
11/16/23 8:00 1,549m 2:34.9

Cooldown

 View workout
11/16/23 6000m 28:40.2 2:23.3

PM----Active recovery, strapless and eyes closed.

 View workout