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Jan 3 What is the Best Damper Setting for Me?
Dec 19 2025 World Rowing Indoor Championships Qualification
Dec 19 Begin Your Fitness Journey Now
Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less

Chris Cowan

Log

Date Distance Time Pace Comments Action
08/14/22 2,000m 10:16.4 2:34.1

Cool down

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08/14/22 10,009m 43:51.9 2:11.4 View workout
08/13/22 20,014m 41:48.5 2:05.3

Ugly but I finished 20k.

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08/12/22 8,006m 35:04.7 2:11.4

First five minutes were warmup, then settled into an easy pace. Perfect for a Friday afternoon.

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08/10/22 5,000m 19:38.6 1:57.8

20 x 250m/0.40r. Total meters was 7,409

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08/10/22 1,158m 5:02.9 2:10.7

Warmup

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08/09/22 16,127m 33:11.1 2:03.4

First 5:00 minutes were warmup.

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08/08/22 8,009m 34:19.6 2:08.5

Gradually increased rate and spm.

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08/07/22 16,116m 33:27.7 2:04.5

10 miles. First 10:00 we’re at a much slower pace.

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08/06/22 8,008m 34:35.8 2:09.6 View workout
08/06/22 1,152m 5:00.0 2:10.2

Warmup

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08/04/22 5,006m 21:00.8 2:05.9 View workout
08/04/22 1,187m 5:00.0 2:06.3

Warmup

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08/03/22 2,000m 8:53.4 2:13.3

Cool down and work on technique.

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08/03/22 4,000m 15:42.2 1:57.7

16x250m/0:40r. Total meters was 6,064.

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08/03/22 1,191m 5:00.0 2:05.9

Warmup

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08/01/22 9,007m 38:54.0 2:09.5

Pace of 2:09.6. Spm of 27.

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07/30/22 10,000m 20:28.6 2:02.8 View workout
07/30/22 2,308m 5:00.0 2:09.9

Warmup

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07/27/22 1,179m 5:00.0 2:07.2

Warmup

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