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Log

Date Workout Score Ave Comments Action
12/27/21 3x500m/1:00r 6:08.6 2:02.8

3x500/1:00 target <hr155

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12/27/21 24:47 6,035m 2:03.2

MONDAY *** 8-9 HR hump 144/140 for 3/148/ 143 (19,2,07 2 min increments)

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12/26/21 0:00.1 1m 0:50.0

SUNDAY **vertigo***REST5.5- WALK 44DYG 26

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12/25/21 0:00.1 1m 0:50.0

Saturday *** LIFT DROP SETS 28/ chest, abs, biceps, shoulder bands & rolls, abs,hams,lunges,

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12/24/21 382m 1:42.5 2:14.1 View workout
12/24/21 4:00 910m 2:11.8

16,2:12

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12/24/21 6:00 1,386m 2:09.8

18,2:10.5

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12/24/21 33:21 7,739m 2:09.3

FRIDAY *** HR ROW (128-132): 1:10 balances

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12/23/21 0:00.1 1m 1:40.0

THURSDAY ***REST 5 a walk 40/ DYG 22

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12/22/21 0:00.1 1m 1:40.0

Wednesday *** LIFT at Y: heavy shoulders, back, scaps, abs, chest, preach, ohrope

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12/21/21 265m 1:10.0 2:12.0 View workout
12/21/21 5:00 1,231m 2:01.8 View workout
12/21/21 7:00 1,700m 2:03.5 View workout
12/21/21 4012m 17:01.7 2:07.3

TUESDAY *** 🧱 ROW DYG SWIM: ez 3 mn BUILDS (base: 19-20,07-09) approach 2:06.5; DYG 25/SWIM 30/12

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12/20/21 0:00.1 1m 1:40.0

MONDAY WALK 58/DYGplank27

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12/19/21 0:00.1 1m 1:40.0

SUNDAY*** SWIM 36/12

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12/18/21 24:53 6,061m 2:03.1

Saturday *** ROW then LIFT 20 Sets(shoulders, and, BALLHAMS, rev curls, planks, triceps)

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12/17/21 0:00.1 1m 1:40.0

FRIDAY *** REST 4.25

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12/16/21 0:00.1 1m 1:40.0

THURSDAY ***SWIM 46/15

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12/15/21 343m 1:34.7 2:18.0

LR cool down 12-13,2:18

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12/15/21 3:00 731m 2:03.1

22,2:03 100%

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12/15/21 7:00 1,688m 2:04.4

Accelerate ez 19,2:07-20,2:06-21,2:03-22,2:00

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12/15/21 14:00 3,261m 2:08.7

19,2:09

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12/15/21 21:00 4,994m 2:06.1

WEDNESDAY *** ROW FOOTBALL EZ 21/14/7/3 & WALK32:
3min LR BUILDS (base:20,2:09)

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12/14/21 0:00.1 1m 1:40.0

TUESDAY ** 🧱 LIFT 28/56 & swim 32/10 ( chest 8, biceps3, scaps3, upper lates3, ant .delts4, abductors, abs3, triceps4)

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