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Sean Richards

Log

Date Workout Score Ave Comments Action
08/21/19 14x2:00/r 4,296m 3:15.5

Power Pyramid   14 X 2:00 Work Intervals

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08/21/19 4x2:30/0:30r 2,452m 2:02.3

Warm up - Test the waters

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08/18/19 5000m 20:14.5 2:01.4

5000m with rate changes every 1000m: 22-24-26-28-24

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08/17/19 6x500m/2:00r 11:17.3 1:52.8

6 x 500m / 2 min easy

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08/16/19 3x1000m/3:00r 11:32.7 1:55.4

3 x 1000m / 3 min easy

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08/16/19 5:00 1,104m 2:15.8

Warm up

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08/12/19 5:04 1,179m 2:08.9

Technique - Maintaining wattage

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08/12/19 4:06 969m 2:07.1

Technique - Applying power then turning it down

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08/12/19 3:03 740m 2:03.7

Technique - Applying power & developing ratio through stroke

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08/12/19 3:05 748m 2:04.1

Technique - Order of operations

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08/12/19 5:35 1,019m 2:44.6

Warm up and drills

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07/22/19 5x2:00/1:00r 2,625m 1:54.2

5 x 2 min @ 28 spm / 1 min easy

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07/18/19 v1:40/0:20r...9 3,594m 2:05.2

moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through s…

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07/18/19 5x0:30/0:30r 552m 2:15.8

Warm up

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07/11/19 1:56 310m 3:07.5

Cool down

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07/11/19 4x2:00/r 1,869m 2:08.4

8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes

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07/11/19 5x1:30/0:30r 1,920m 1:57.1

5 Intervals of 90 Seconds of Max Calories, with 30 Seconds to Recover

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07/11/19 6x1:00/1:00r 1,577m 1:54.1

6 x 1 Minute of Max Calories, with 1 Minute Rest to Recover

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07/11/19 6:57 1,600m 2:10.5

Warm up

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07/07/19 6x2:00/1:00r 3,147m 1:54.3

6 x 2 min / 1 min easy

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07/07/19 2:00 513m 1:56.9 View workout
07/03/19 6000m 24:58.3 2:04.8

12 x 250m / 250m easy

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06/27/19 11:11 2,657m 2:06.4

Stroke pyramid: 1,2,3...15...2,1 / 3 light

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06/27/19 5:00 1,126m 2:13.2

Warm up

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06/23/19 15:00 3,613m 2:04.5

15 minutes with rate increase

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