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Roy Jones

Log

Date Workout Score Ave Comments Action
12/19/18 3:50.0 1,000m 1:55.0

Cool down after weights

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12/19/18 1:00:00.0 15,700m 1:54.6

4X15' r18/r20/r22 on slides with partner. Felt strong the whole way. pulling 1:50-1:53 at 22

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12/18/18 3:37.5 1,000m 1:48.7 View workout
12/18/18 25:00.0 13,000m 1:55.3

felt good. lowered the drag and raised the rpm the last 4 minutes. held 1:45

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12/18/18 25:00.0 6,000m 2:05.0

slow easy meters. sometimes hard for me to push a row in the morning. just worked on muscle memory

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12/17/18 17:00.0 4,242m 2:00.2

6X30' intervals thrown in there. felt better on each one. averaged 1:31 pace r32

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12/17/18 30:00.0 7,758m 1:56.0

r19 felt strong despite being tired

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12/15/18 6:00.0 1,500m 2:00.0

warmup

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12/15/18 35:49.8 10,000m 1:47.4

10K went out a little fast was hurting with 4k today. had to fight

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12/14/18 39:26.0 20,000m 1:58.3 View workout
12/13/18 1:10:00 17,733m 1:58.4

good row. didn't feel hard but didn't feel like I had a ton of power. heart rate was high too. over all good workout

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12/12/18 18:46.1 5,000m 1:52.6

r20. Working on posture and how I'm sitting on the erg. Think I figured out what I've been doing wrong. Numbers came easy. Was…

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12/12/18 50:00.0 12,272m 2:02.2

6x2'on 2'r then 2x5'on 4r. Warmup and warm down included. 2' r27 1:41. 5' r24 1:46

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12/11/18 3:38.0 1,000m 1:49.0

felt good. thinking about skiing more

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12/11/18 19:20.1 10,000m 1:56.0

High DF felt ok

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12/11/18 15:37.0 4,000m 1:57.1

pretty easy felt ok

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12/10/18 4:10.0 2,000m 2:05.0

warm down

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12/10/18 10:30.0 2,554m 2:03.3

warm up and warm down

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12/10/18 30:00.0 8,446m 1:46.5

CTC. Felt strong had a couple 1 minute surges in there. Probably can up the rate next time. Never was really in the hurt locker. Defini…

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12/09/18 15:40.0 4,000m 1:57.5 View workout
12/09/18 7:16.0 2,000m 1:49.0 View workout
12/08/18 1:20:00.0 41,238m 1:56.3

Wanted to row this but was hung over. Easier to get it done in the bike

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12/07/18 58:36.0 15,000m 1:57.2

3x5k 2 minutes rest. easier to get the meters in the morning if I break it up. New posture is really helping. not sore afterwards

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12/06/18 8x1:00/1:00r 2,426m 1:38.9

need to get some speed again. this felt good

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12/06/18 0:55 244m 1:52.9 View workout