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Mike Smith

Log

Date Distance Time Pace Comments Action
04/12/22 10,000m 23:05.4 2:18.5

Lower drag factor, even spin, keep rpm 75. Heart rate under 120.

 View workout
04/12/22 10,000m 22:23.9 2:14.3

Ladder,change rpm every 2000 mts. 60-65-70-75-80.

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04/12/22 5,000m 23:08.3 2:18.8

Stroke rate 22

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04/12/22 5,000m 24:04.5 2:24.4

Stroke rate 20

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04/12/22 5,000m 25:20.0 2:32.0

Easy row.stroke rate 18

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04/11/22 5,000m 27:00.3 2:42.0

Sitting on bench,done before bike workout,

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04/11/22 10,000m 23:12.4 2:19.2 View workout
04/11/22 10,000m 23:27.6 2:20.7 View workout
04/11/22 10,000m 52:42.4 2:38.1

Sitting on bench

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04/10/22 3,008m 8:36.2 2:51.6

Cool down

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04/10/22 10,000m 22:11.9 2:13.1

Df 80, rpm under 75, heart rate under 120.

 View workout
04/10/22 10,000m 21:18.5 2:07.8

Df 168, rpm under 60
heart rate under 120.,

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04/10/22 10,000m 22:58.0 2:17.8

Df 85, rpm under 70, heart rate under 110,

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04/10/22 4,000m 7:17.6 1:49.4

3rd 4000 mts t.t each split faster.

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04/10/22 3,011m 6:41.9 2:13.4

Bitts and pieces

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04/10/22 5,946m 15:01.7 2:31.6

Warmup

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04/08/22 507m 4:26.4 4:22.7

Cool down

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04/08/22 4,007m 20:29.5 2:33.4

Sitting on bench

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04/08/22 30,000m 1:11:01.2 2:22.0

Easy ride,keep rpm under 75,and heart rate under 110,start slow.

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04/07/22 3,010m 7:42.1 2:33.5

Cool down.

 View workout