Chris Xanders

Log

Date Distance Time Pace Comments Action
12/18/19 1,051m 16:10.5 7:41.7 View workout
12/18/19 4,843m 20:00.0 2:03.8 View workout
12/18/19 2,139m 5:00.0 2:20.2 View workout
12/18/19 4,000m 7:04.3 1:46.0 View workout
12/18/19 5,000m 9:30.6 1:54.1 View workout
12/17/19 3,000m 12:13.2 2:02.2

Comp Train
6 rounds of
300m
200m
using 5k row pace

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12/17/19 4,402m 20:00.0 2:16.3

Dark Horse Rowing workout for beginners

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12/17/19 100m 0:19.7 1:38.5

Time Trial after 500m + 4" rest and 1" max distance + 3" rest

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12/17/19 291m 1:00.0 1:43.0

Time Trial followed by 3" rest then 100m for time

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12/17/19 500m 1:49.3 1:49.3

Time Trial then rest 4:00 before TT of 1" max distance

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12/17/19 3,390m 15:00.0 2:12.7

Part of a 30" EMOM

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12/16/19 5,000m 18:34.5 1:51.4

5 rounds of
1000m with 2:00 rest at 70%, 75%, 80%, 85%, and 90% of 500m PR rate (1:28)

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12/15/19 14,367m 1:00:00.0 2:05.2

Used the 10 damper settings for 6" each 1:00 slow 1:00 fast x 3

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12/14/19 300m 3:00.0 5:00.0

Warm-up for Aerobic Capacity class

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12/14/19 1,873m 7:00.0 1:52.1

Cool down with class
0:30 slow (18-25 spm)
0:30 fast (26+ spm)

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12/14/19 1,000m 3:19.3 1:39.6

Time Trial

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12/14/19 1,500m 7:30.0 2:30.0

10 rounds of 10 hard/heavy pulls per 0:45 with 1:15 rest

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12/14/19 1,032m 5:00.0 2:25.3

Comp Class Max and EMOM

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12/13/19 3,041m

10 rounds of 14 cals and cool down

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12/12/19 1,998m 7:00.0 1:45.1

Intervals, not all at once

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