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Jan 6 Letting Go & Loving the Process—A Personal Fitness Account
Jan 3 What is the Best Damper Setting for Me?
Dec 19 2025 World Rowing Indoor Championships Qualification
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Paul Johnson

Log

Date Distance Time Pace Comments Action
05/28/20 4,895m 19:00.0 1:56.4

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20. Didn't push very hard (last time I did this I rowed 4979m). 414 strokes exactly…

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05/28/20 505m 2:04.4 2:03.1

warm up

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05/27/20 2,000m 8:40.0 2:10.0 View workout
05/27/20 2,000m 6:45.9 1:41.4 View workout
05/27/20 2,000m 8:05.2 2:01.3 View workout
05/26/20 520m 2:11.2 2:06.1

warm up

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05/26/20 10,000m 39:50.1 1:59.5

Feet in r22, HR peaked at 161, 145-155 most of the way.

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05/25/20 514m 2:27.7 2:23.6

warm down

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05/25/20 2,500m 7:58.2 1:35.6

10x250m

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05/25/20 1,027m 4:10.7 2:02.0

warm up

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05/24/20 1,374m 6:01.6 2:11.5

warm down (RATM Wake Up)

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05/24/20 2,954m 10:00.0 1:41.5

10 x 1 min 1.30 rest, aim for 28 spm, focus on power with good technique

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05/24/20 579m 2:15.3 1:56.8

warm up

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05/24/20 544m 2:41.0 2:27.9

backstops warm up

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05/23/20 5,000m 19:59.4 1:59.9

Feet in r22 5k, quite easy as had a couple of beers earlier

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05/22/20 2,505m 10:02.4 2:00.2 View workout
05/22/20 508m 2:32.7 2:30.2 View workout
05/22/20 7,524m 30:01.9 1:59.7

Feet in r22

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05/21/20 7,585m 30:00.0 1:58.6

Feet in r22

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05/20/20 10,000m 40:00.0 2:00.0 View workout