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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
Nov 19 Six Partner Workouts to Get You Moving
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Sean Richards

Log

Date Distance Time Pace Comments Action
03/03/22 425m 2:14.1 2:37.7

Cool down

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03/03/22 3,801m 15:00.0 1:58.3

ATFS W11 - 9x1:40 Minute Intervals with 20 Second Rest

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03/03/22 3,550m 15:00.0 2:06.7

ATFS W11: Warm up - 5x3 Minute with 20 Second Rest

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03/02/22 5,000m 20:48.8 2:04.8

WOTD - 5000m with rate changes every 1000m: 28-24-20-24-28

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03/01/22 3,798m 15:00.0 1:58.4

WOTD - 5 x 3 min / 2 min easy

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03/01/22 850m 4:00.0 2:21.1

Warm up & drills

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02/27/22 3,000m 11:54.2 1:59.0

WOTD - 3 x 1000m / 2 min easy

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02/27/22 870m 4:00.0 2:17.9

Warm up

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02/25/22 413m 2:00.0 2:25.2

Cool down

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02/25/22 9,739m 39:00.0 2:00.1

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

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02/25/22 760m 4:00.0 2:37.8

Warm up & drills

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02/24/22 385m 2:00.0 2:35.8

Cool down

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02/24/22 4,992m 20:00.0 2:00.1

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

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02/24/22 786m 4:00.0 2:32.6

Warm up & drills

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02/18/22 136m 0:46.3 2:50.2

Cool down

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02/18/22 7,309m 30:00.0 2:03.1

30 x 1 minute at 20spm with 15 sec rests

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02/18/22 868m 4:00.0 2:18.2

Warm up & drills

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02/15/22 424m 2:00.0 2:21.5

Cool down

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02/15/22 7,113m 30:00.0 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 821m 4:00.0 2:26.1

Warm up and drills

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