4x4minr3min
16min 3675m 2:10.6 /500m 27
4min 975m 2:03.0 29
4min 913m 2:11.4 27
4min 887m 2:15.2 27
4min 901m…

2:17.6 26 overall
5:05.0 1200 2:07.0 28
5:30.6 2400 2:17.7 26
5:38.8 3600 2:21.1 26
5:42.0 4800 2:22.5 26
5:34.9…

2:07.3 pace 28
1:55.3 31
2:10.7 28
2:13.3 27
2:10.2 27

Warm-up for 5000m

4:18.5 2:09.2 29
4:33.7 2:16.8 28
4:39.1 2:19.5 27
4:40.1 2:20.0 27
4:30.5 2:15.2 27

6812m. 2:12.3. Steady slightly slower pace. 25

2:13.9 27
2:12.9 26
2:13.6 26
2:11.1 26
2:11.6 26
2:10.5 26
…

3x8min/3:00R

24min. 5712m. 2:06.0. 26
8 1966m. 2:02. 26
8 1890m. 2:06.9 26
8 1857m 2:09.2. 26

1:46.7. 287m 35s/m

1:46.7. 2871m

15m r3 min 10m r 2 min 5 minutes

7867m. 4.89 miles 35 minutes
6883m. 30m work time 2:10.7 22

2:08.6. 20
2:12.2 22

Working intervals
2000R3min 1500mR2min
1000m

19:14.6. 2:07.2. 24

8:26.9. 2:06.7. 25
6:29.5. 2:09.8 24
4:18.…

8:56.1. 2:14.0. 27. After regular rowing workout lighter pace
2:10.8
2:19.7
2:15.6
2:10.0

6x500mR1
12:04.2. 2:00.7 28
1:52.8
1:59.0
2:00.0
2:02.9
2:04.3
2:05.2

165 lb
2:14 pace 26s/m
8:31.7 2:07.9 27
8:58.3 2:14.5 27
9:04.3 2:16.0 26
9:06.9 2:16.7 26
9:00.0 2:15.0 26

6minx4 R 2min

1431m. 2:05.7. 27
1399m 2:08.6 27
1381m 2:10.3. 27
1380m 2:10.4 26
R1531m

Overall work time 2…

200 44.5 1:51.2 31
400 46.9 1:57.2 28
600 48.0 2:00.0 27
800 49.1 2:02.7 24
1000 47.3 1:58.2 28

3000m. 2:10.1. 22
2000m. 2:11.8 23
1000m. 2:11.1. 22
R 578m + 374m. 3min and 2min

Week2 workout 3 of concept2 beginner…

2:16.5. 26
2:13.1. 26
2:13.5. 26
2:12.7. 26
2:12.3. 26

Drag factor 132. After 1000m time trial with a few minutes…

8x500m R 2min. Avg 2:01.2. 28
1:51.4. 31
1:58.7. 28
1:59.6. 28
2:01.9. 28
2:03.1. 28
2:02.4. 27
2:05.7. 27