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Sean Richards

Log

Date Workout Score Ave Comments Action
05/20/20 5x5:00/1:00r 5,812m 2:09.0

5x5 Minutes stroke pyramid with 1 minute recovery

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05/20/20 4x500m/1:00r 7:27.5 1:51.8

4x500 Metre with 1 Minute recovery

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05/20/20 5:00 1,155m 2:09.8

Warm up

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05/18/20 6x0:30/1:30r 823m 1:49.3

30sec with 90sec recovery. Start by aiming to go 150m per 30sec period and increase that by 1m per round.

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05/18/20 2:00 412m 2:25.6

Cool down

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05/18/20 2x1:00/0:30r 550m 1:49.0

Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between  

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05/18/20 4x0:40/0:20r 720m 1:51.1

Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between   ~2 Minute BREAK

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05/18/20 8x0:20/0:10r 720m 1:51.1

Workout (~15 Minutes)    Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between   ~2 Minute BR…

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05/18/20 3x3:00/1:00r 2,084m 2:09.5

Warm Up (11 Minutes)   3:00 WORK @24  REST 3:00 WORK @24/26/28 REST 3:00 WORK @28   WORK intensity is defined as... :60 Ea…

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05/14/20 500m 1:47.8 1:47.8

500 Metre Time Trial

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05/14/20 6x0:45/1:15r 1,230m 1:49.7

6x45 second sprints with 1:15 minutes recovery

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05/14/20 6x0:45/1:15r 1,224m 1:50.2

6x45 second sprints with 1:15 minutes recovery

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05/14/20 12:00 2,874m 2:05.2

Warm up

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05/13/20 v5:00/2:00r...5 3,778m 1:59.1

x5 Intervals ~ 5/4/3/2/1 Minutes (Increasing pace by 5 seconds every interval)

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05/07/20 2000m 7:41.7 1:55.4

2000 Meters - Time Trial

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05/07/20 5:00 1,153m 2:10.0

Warm up

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05/03/20 5000m 19:58.6 1:59.8

5000 Metre Time Trial

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05/03/20 5:00 1,122m 2:13.6

Warm up

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05/02/20 40:00 9,299m 2:09.0

Endurance Rowing sprinkled with some Threshold Training

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04/30/20 14x2:00/r 4,348m 3:13.1

Power Pyramid - 14 x 2:00 minute Minute Intervals

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04/30/20 4x2:30/0:30r 2,464m 2:01.7

Warm up - Test the waters

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04/26/20 5:00 1,233m 2:01.6

Cool down

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04/26/20 10x1:00/0:30r 2,537m 1:58.2 View workout
04/26/20 10:00 1,612m 3:06.1

Warm up

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04/24/20 2:01 260m 3:53.8 View workout