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Sean Richards

Log

Date Workout Score Ave Comments Action
03/01/22 4:00 850m 2:21.1

Warm up & drills

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02/27/22 3x1000m/2:00r 11:54.2 1:59.0

WOTD - 3 x 1000m / 2 min easy

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02/27/22 4:00 870m 2:17.9

Warm up

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02/25/22 2:00 413m 2:25.2

Cool down

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02/25/22 v6:00/1:30r...12 9,739m 2:00.1

Descending time intervals - From 6:00 down to 0:30 

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02/25/22 4:00 760m 2:37.8

Warm up & drills

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02/24/22 2:00 385m 2:35.8

Cool down

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02/24/22 4x5:00/2:00r 4,992m 2:00.1

4 Mins at 2K+12 then 1 minute MAX x 4

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02/24/22 4:00 786m 2:32.6

Warm up & drills

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02/18/22 0:46 136m 2:50.2

Cool down

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02/18/22 30x1:00/0:15r 7,309m 2:03.1

30 x 1 minute at 20spm with 15 sec rests

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02/18/22 4:00 868m 2:18.2

Warm up & drills

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02/15/22 2:00 424m 2:21.5

Cool down

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02/15/22 30:00 7,113m 2:06.5

30 minute alternate 3 minutes at 24spm and 3 minutes at 20spm 🚣 MID Intensity Row 🚣‍♀️

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02/15/22 4:00 821m 2:26.1

Warm up and drills

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02/14/22 40:00 9,350m 2:08.3

Endurance Rowing sprinkled with some Threshold Training (40 Minutes)

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02/11/22 14x2:00/r 4,480m 3:07.5

Workout (28 Minutes) Power Pyramid 14 X 2:00 Work Intervals with no Rest in between

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02/11/22 4x2:30/0:30r 2,468m 2:01.5

Warm Up (12 Minutes) Test the Waters 4 X 2:30

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02/06/22 30:00 6,861m 2:11.2

30 Minute RowAlong at 26spm with power strokes

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02/05/22 5:00 1,251m 1:59.9

5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice - 6

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02/05/22 10x1:00/0:30r 2,579m 1:56.3

10 X 1 Minute Intervals with 30 Seconds Rest in between Power will remain at Moderate Intensity* (working in Watts)

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02/05/22 10:00 2,306m 2:10.0

Warm Up - 10 Minute Steady State @24 Stroke Rate

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01/31/22 1:56 326m 2:58.3

Cool down

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01/31/22 v3:00/r...3 1,462m 2:03.1

Round 5 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

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01/31/22 v3:00/r...3 1,455m 2:03.7

Round 4 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

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