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Sean Richards

Log

Date Workout Score Ave Comments Action
11/29/17 4:00 930m 2:09.0

Warm up

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11/27/17 5000m 20:43.5 2:04.3

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

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11/25/17 12x250m/1:15r 10:55.1 1:49.1

12 x 250m / 75 seconds Easy

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11/25/17 5:00 1,200m 2:05.0

Warm up

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11/24/17 4x750m/1:00r 11:26.2 1:54.3

WOTD - 4x750 meters with 1 minute recovery

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11/24/17 5:00 1,173m 2:07.8

Warm up

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11/23/17 2:06 566m 1:52.0

2000m Time Trial - Aborted

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11/23/17 10:00 2,345m 2:07.9

Warm up

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11/20/17 5:00 1,107m 2:15.5

Cool down

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11/20/17 1500m 5:35.6 1:51.8

1500m Time Trial

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11/20/17 10:00 2,439m 2:03.0

Warm up

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11/17/17 1000m 3:37.2 1:48.6

1000m Time Trial

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11/17/17 10:00 2,425m 2:03.7

10 minutes warm up

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11/15/17 5x500m/1:00r 9:17.8 1:51.5

5 x 500m with 1 min rest. Holding intended 2K split time pace

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11/13/17 11:35 2,771m 2:05.5

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

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11/12/17 8x0:30/1:30r 1,148m 1:44.5

Row for 30sec with 90sec recovery. Start by aiming to go 150m per 30sec period and increase that by 1m per round. Take it up as far as y…

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11/10/17 2000m 7:27.2 1:51.8

2000m Time Trial

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11/10/17 10:00 2,334m 2:08.5

10 minutes warm up, with occasional power 10s – ten hard strokes at your target 2K pace

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11/06/17 1500m 5:36.9 1:52.3

1500m Time Trial

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11/06/17 10:00 2,352m 2:07.5

Warm up

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11/03/17 1000m 3:42.4 1:51.2

1000m T/T

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11/03/17 10:00 2,352m 2:07.5

Warm up

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10/31/17 5x500m/1:00r 9:22.0 1:52.4

5 x 500m with 1 min rest. Holding intended 2K split time pace

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10/29/17 14:00.0 2,910m 2:24.3

Row for 30sec with 90sec recovery. Start by aiming to go 150m per 30sec period and increase that by 1m per round. Take it up as far as yo…

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10/21/17 7x0:30/1:30r 1,000m 1:45.0

Row for 30sec with 90sec recovery. Start by aiming to go 150m per 30sec period and increase that by 1m per round. Take it up as far as y…

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