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Russell Grocott

Log

Date Distance Time Pace Comments Action
05/23/20 7,328m 32:00.3 2:11.0

AMSTERDAM - 2 x 15m / 1m r

4/1 20/24
4/1 20/26
4/1 20/28
1m r
4/1 22/26
4/1 22/28
4/1 22/30

 View workout
05/22/20 5,556m 24:00.0 2:09.5

3 x 8min 1 min r

4 minutes @20
4 minutes @22

2 minutes @20
2 minutes @24
2 minutes @22
2 minutes @26

 View workout
05/20/20 7,021m 30:00.0 2:08.1

3 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24
3- 3/3/3/1 @ 20/22/24/26

 View workout
05/19/20 7,093m 30:00.0 2:06.8

3 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24
3- 3/3/3/1 @ 20/22/24/26

 View workout
05/17/20 6,911m 30:00.0 2:10.2

3 x 10mins / 30s rest
1- 5/5 @ 20/22
2- 5/5 @ 22/24
3- 3/3/3/1 @ 20/22/24/26

 View workout
05/16/20 5,514m 24:00.0 2:10.5

3 x 8 min 1:30r

First interval:
3 minutes @20
1 minute @24
3 minutes @22
1 minute @26

Second interval:

View workout
05/15/20 6,885m 30:00.0 2:10.7

2 x 15min / 1:30 r

4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26
4 @ 20, 22
1 @ 26, 28

 View workout
05/13/20 7,364m 32:00.0 2:10.3

Eric Murray
4 x 8min
4/4 @ 20/22
4/4 @ 22/24
3/3/2 @ 22/24/26
2/2/2/2 @ 20/22/24/26

 View workout
05/12/20 6,741m 30:00.0 2:13.5

2 x 15min / 1:30 r

4 @ 20, 22
1 @ 22, 24
4 @ 20, 22
1 @ 24, 26
4 @ 20, 22
1 @ 26, 28

 View workout
05/10/20 4,567m 20:00.0 2:11.3

4 x 5 Min:

1 min @ 20
1 min @ 22
1 min @ 24
1 min @ 26
1 min @ 28
2 min r

 View workout
05/09/20 513m 2:51.0 2:46.6 View workout
05/09/20 7,362m 32:00.0 2:10.3

Eric Murray
4 x 8min
4/4 @ 20/22
4/4 @ 22/24
3/3/2 @ 22/24/26
2/2/2/2 @ 22/24/26/28

 View workout
05/08/20 2,366m 9:59.4 2:06.6

MEDIUM STROKE RATE LADDER
4 min @ 22
4 min @ 24
2 min @ 26

 View workout
05/08/20 2,749m 11:59.9 2:10.9

FLOW + INTERVAL ROW

2 min max distance

Split 1:46
Distance: 562m

View workout
05/07/20 515m 3:03.1 2:57.7

Cool down

 View workout
05/07/20 7,024m 30:00.0 2:08.1

2 x 15min / 1:30 r
1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28
2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30

 View workout
05/05/20 6,979m 30:00.0 2:08.9

3 x 10 min with 2 min r
2 min stroke increases
18, 20, 22, 24, 26
20, 22, 24, 26, 28
22, 24, 26, 28, 30

 View workout
05/04/20 5,766m 24:00.0 2:04.8

First interval:
3 minutes @20
1 minute @24
3 minutes @22
1 minute @26
Second interval:
2 minutes @20
2 minu…

 View workout
05/02/20 9,318m 40:00.0 2:08.7

8 x 5min
4@20 -> 1@24
4@20 -> 1@26
4@20 -> 1@28
4@20 -> 1@30

Back squat 8x8 reps @ 50KG

 View workout
04/30/20 6,798m 30:00.0 2:12.3

2 x 15min / 1:30 r
1. 5 @ 20, 4 @ 22, 3 @ 24, 2 @ 26, 1 @ 28
2. 5 @ 22, 4 @ 24, 3 @ 26, 2 @ 28, 1 @ 30

 View workout