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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

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Log

Date Workout Score Ave Comments Action
03/28/23 4:16.0 1,025m 2:04.8

TUESDAY * ROW 4k wu/ SPIN 231/23.2/134hr — then 1500 cool down
Post spin cool down 4:00 20, 2:06

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03/26/23 413m 1:49.3 2:12.3

Monday REST 5.5

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03/26/23 v500m/1:49r...10 5,000m 2:02.2

SUNDAY ** Row & LIFT 500m/:UNDr 17 sets on 10x500

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03/25/23 v1000m/0:50r...8 5,200m 2:05.5

SATURDAY * SPIN & ROW: 228W/23.1mph/130AvgHR
ROW EZ (<139) 1k, 900,800,700…300/rHR 107-117

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03/24/23 356m 1:35.2 2:13.7 View workout
03/24/23 v2:00/1:06r...3 1,450m 2:04.1 View workout
03/24/23 845m 3:44.6 2:12.8 View workout
03/24/23 2:20 510m 2:17.4 View workout
03/24/23 3:00 791m 1:53.7 View workout
03/24/23 3:40 893m 2:03.2 View workout
03/24/23 8:00 1,969m 2:01.8 View workout
03/24/23 12:28 3,011m 2:04.3

FRIDAY ROW MIV

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03/22/23 2:00 511m 1:57.4

THURSDAY * REST 4.5 wall 36’ , DYG 32’

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03/22/23 2:01 511m 1:58.3

5bp,3*1arows,1lat,3scaps, 2AD,ABD, 3 biceps,2ncr, AntDelt30,25,20

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03/22/23 4:11 1,008m 2:04.5

WEDNESDAY * LIFT 26 sets: 1k & 2 500s
***TUESDAY SP HARD
244/138 (5 pops to 148-53)

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03/19/23 26:00 6,223m 2:05.3

MONDAY * WALk 45’ DYG 27
REST 3.5
SUNDAY 3 Min BUILDS (base: 9,2:09.2): then 14 sets 1/:45 (biceps, chest, slants, SCAPS, A…

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03/17/23 500m 2:07.9 2:07.9

SATURDAY SPIN SD 208/134

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03/17/23 614m 2:37.7 2:08.4 View workout
03/17/23 2:00 509m 1:57.8 View workout
03/17/23 2:30 639m 1:57.3 View workout
03/17/23 0:20 87m 1:54.9 View workout
03/17/23 5:00 1,210m 2:03.9 View workout
03/17/23 17:00 4,008m 2:07.2

FRIDAY ROW & BOX & SLANTS

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03/15/23 717m 3:06.9 2:10.3

THURSDAY ** REST 3.0

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03/15/23 1000m 4:23.6 2:11.8 View workout