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Oct 31 Winter Training Boredom: How to Stay Motivated Through the Cold Months
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
Oct 16 Starting Your Workout: Warming-Up 
Oct 15 Six Tips for Staying Consistent, Building Resiliency, and Gaining Motivation

Becky Bynum

Log

Date Distance Time Pace Comments Action
02/15/17 4,371m 20:00.0 2:17.2

SPM 18/20/22/26.
Splits: 2:20.7/2:18.7/2:17.4/2:12.2.

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02/14/17 4,339m 20:00.0 2:18.2

5-min SPM: 18/20/22/24.
Splits: 2:19.9/2:20.7/2:21.2/2:11.6.

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02/13/17 3,503m 16:00.0 2:17.0

SPM: 2:19.8/2:21.5/2:18.2/2:20.5/2:16.6/2:18.5/2:16.0/2:05.7.

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02/12/17 2,645m 12:00.0 2:16.1

SPM 19/18/20/20/24/25.
Splits: 2:17.2/2:22.1/2:18.8/2:18.8/2:12.1/2:08.2.

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02/05/17 3,215m 15:04.1 2:20.6

SPM avg: 20.
Avg split: 2:20.6.

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02/02/17 1,500m 6:14.6 2:04.8

SPM24
Splits 2:02.5/2:06.2/2:06.0

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02/02/17 1,045m 5:00.0 2:23.5

SPM 17
Splits: 2:20.1/2:25.2/(2:26.3)

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01/31/17 1,000m 4:09.2 2:04.6

SPM 24
Split 2:04.6

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01/31/17 1,008m 5:00.0 2:28.8

SPM 19.
Splits: 2:31.8/2:27.4/(2:25.6).

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01/30/17 1,500m 6:19.8 2:06.6

3 x 500 m.
Avg SPM: 24
Splits: 2:03.9/2:05.1/2:10.8.

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01/30/17 2,181m 10:00.0 2:17.5

Warmup.
SPM 19/19/20/21/25
Splits: 2:13.6/2:18.5/2:21.8/2:19.8/2:13.9.

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01/26/17 2,696m 12:00.0 2:13.5

6' @ 20 spm
6' @ 22 spm
Splits: 2:09.8/2:14.8/2:16.6//2:13.3/2:14.5/2:11.8.

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01/25/17 2,671m 12:05.7 2:15.8

6' @ 20 spm, splits 2:13.9/2:15.7/2:15.7
6' @ 22 spm, splits 2:16.3/2:16.3/2:15.1.

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01/06/17 6,511m 30:04.8 2:18.5

Splits: 2:21.3/2:21.1/2:18.7/2:17.4/2:20.5/2:12.1.

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01/03/17 4,780m 21:00.0 2:11.7

7 x 3' @ 2k split + 5-10".
Splits: 2:10.6/2:10.6/2:10.6/2:10.6/2:10.4/2:14.5/2:15.1.

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01/02/17 6,901m 30:00.0 2:10.4

10 x 3' @ 2k split + 0-10".
Splits: 2:04.8/2:07.8/2:09.4/2:09.6/2:10.6/2:11.0/2:12.1/2:14.7.

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01/01/17 10,468m 50:00.0 2:23.2

5 x 10' @ 16/18/20/18/16 spm.
Splits: 2:27.7/2:22.3/2.17.2/2:22.1/2:27.4

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12/31/16 10,325m 50:00.0 2:25.2

5 x 10' @ 16/18/20/18/16.
Splits: 2:25.0/2:24.7/2:19.7/2:29.4/2:27.7

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12/15/16 6,625m 30:00.0 2:15.8

30' @ 22/24/26/24/22 spm
Splits: 2:14.7/2:13.4/2:12.8/2:19.9/2:18.4

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12/13/16 2,500m 10:20.2 2:04.0

5 x 500 m. @ 24/25/26/27/28 spm.
Splits: 2:08.0/2:06.0/2:04.9/2:02.8/1:58.6.
Code: 723D-097F-5937-9F5D

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