Sean Richards

Log

Date Distance Time Pace Comments Action
01/22/22 73m 0:23.6 2:41.6 View workout
01/19/22 323m 2:01.0 3:07.3

Cool down

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01/19/22 9,615m 40:00.0 2:04.8

RowAlong Ep1 - MID Tier Workout 8 x 5mins with 1 min rests at 24spm 

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01/19/22 810m 4:00.0 2:28.1

Warm up and drills

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01/18/22 2,000m 8:28.3 2:07.0

The Stretch - Day 14

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01/17/22 500m 2:16.4 2:16.4

The Stretch - Day 13

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01/15/22 500m 2:08.7 2:08.7

The Stretch - Day 12

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01/13/22 500m 2:08.9 2:08.9

The Stretch - Day 11

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01/12/22 2,000m 8:38.5 2:09.6

The Stretch - Day 10

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01/11/22 2,000m 8:58.9 2:14.7

The Stretch - Day 9

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01/09/22 3,559m 15:00.0 2:06.4

ATFS Ep4 - Short & spicy ~ 1:40 minutes Steady State, 20 seconds of Power

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01/09/22 575m 2:30.0 2:10.4

ATFS: Warm up - - 5 Rounds: 30 seconds of Work, followed by 30 seconds of Rest

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01/07/22 6,809m 30:01.2 2:12.2

30 Minute RowAlong at 26spm with power strokes

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01/06/22 673m 3:31.5 2:37.1

Cool down

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01/06/22 1,951m 8:00.0 2:03.0

ATFS EP3: Track your calories - Set 3: 8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes

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01/06/22 1,943m 7:30.0 1:55.8

AFTS EP3: Track your calories - Set 2: 10x5 Intervals of 90 Seconds of Max Calories, with 30 Seconds recovery

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01/06/22 1,570m 6:00.0 1:54.6

ATFS EP3: Track your calories - Set 1: 12 Minutes - 6x1 Minute of Max Calories, with 1 Minute Recovery

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01/06/22 1,547m 6:57.6 2:14.9

Warm up ~ 7 minutes

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01/05/22 9,471m 40:00.0 2:06.7

RowAlong Ep2 - 4 x 10 minutes with 1 minute rests - at 24 SPM

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01/05/22 764m 4:00.0 2:37.0

Warm up and drills

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