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Alec Gayson

Log

Date Workout Score Ave Comments Action
03/22/21 3x2000m/3:00r 20:47.6 1:43.9

2k Row 3min Rest x 3 / Slowest 2k is your score (First go in some time 🥵)

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03/21/21 5000m 17:59.1 1:47.9

Started as a light row, felt good so leant into it last 2k a bit. Feel good.

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03/15/21 v3000m/2:44r...3 6,000m 1:52.8

3k - 30 bench @ 60kg ... 2k/20 ... 1k/20 Part 1 of the slog (Run/squat same routine to follow)

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02/26/21 10:00 2,762m 1:48.6

10 min blast post Strength (DL) 20sec hard 40sec light

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02/16/21 10x500m/2:00r 16:33.4 1:39.3

Cheeky reminder of what I’m working towards while mid strength/power training tried out lifting shoes

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02/11/21 5000m 19:45.9 1:58.5

Calories Out part 1 - 5k steady row

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02/03/21 5000m 19:49.4 1:58.9

Light morning row

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01/26/21 v1000m/5:31r...4 4,000m 1:54.2

Pre Breakfast calorie crunching - 1k row/1k run x 4 (short of time to do 5)

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01/25/21 v3000m/3:48r...3 6,000m 1:55.1

Rowing @ sub 20 Spm and @ sub 2:00 / RM Press Ups to the beep..... 3k Row/40 press ups, 2k row/40 press ups, 1k row/20 press ups - steady…

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01/11/21 10000m 38:01.0 1:54.0

Focus was on a 20 Spm but playing pace. Last k gave it a little bit more.

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12/17/20 5x500m/2:00r 8:19.0 1:39.8

Steady ease back to 500’s

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12/14/20 5000m 19:17.4 1:55.7

Monday play. Back from few weeks out. Plus silly week 😫

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11/24/20 v20c/1:16r...8 1,690m 1:35.6

Run 250m into 5 pull ups, 10 sit ups, 15 squats then 2 min rest into erg... Max drag (240) 20 cal row into 15 press ups x 8

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11/17/20 50:00 13,420m 1:51.7

Aiming for 20 Sr-19 felt better (calorie crunching)

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11/16/20 500m 1:27.6 1:27.6

Post functional circuit blast

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11/10/20 40:00 10,519m 1:54.0

Low Sr row

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11/03/20 v3000m/2:39r...3 6,000m 1:50.7

30/20/20 press ups in intervals

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11/01/20 1609m 5:04.8 1:34.7 View workout
10/29/20 3x1000m/3:00r 9:45.5 1:37.5 View workout
10/26/20 5000m 18:22.6 1:50.2 View workout
10/15/20 5000m 17:25.2 1:44.5 View workout
10/12/20 10000m 37:28.0 1:52.4 View workout
10/11/20 v1000m/4:36r...5 5,000m 1:48.7

1k row 1k run x 5

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10/06/20 8x500m/3:30r 12:22.3 1:32.7 View workout
10/05/20 10000m 37:47.6 1:53.3

Easing shoulder into longer row. SR too fast for first 5k. Poss 5k@20 / 3k@22 / 1.5k@24 / 500m balls out.

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