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Log

Date Workout Score Ave Comments Action
01/08/21 1000m 5:15.6 2:37.8

Cool Down - reducing SPM

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01/08/21 8000m 35:05.4 2:11.5

BPP: 8000m. Keeping SPM below 22.

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01/08/21 v200m/r...7 1,000m 2:37.9

Warm Up
Drills & increasing SPM

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01/08/21 5m 0:06.8 11:20.0

Warm Up
Drills & increasing SPM

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01/07/21 3x10:00/2:00r 7,337m 2:02.6

BPP: 3x10min/2min rest

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01/07/21 v200m/r...7 1,000m 2:36.5

Warm Up
Drills & increasing SPM

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01/05/21 4x1500m/3:00r 24:02.4 2:00.2

4x1500m/3min rest

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01/05/21 v200m/r...7 1,000m 2:36.7

Warm Up
Drills & increasing SPM

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01/04/21 1000m 5:17.9 2:38.9

Cool Down - reducing SPM

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01/04/21 10000m 41:55.2 2:05.7

10000m!
Target 2:04@23

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01/04/21 v200m/r...7 1,000m 2:42.2

Warm Up
Drills & increasing SPM

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01/03/21 20x0:10/1:00r 946m 1:45.7

Peak Power Training - DF 200.
10s all-out sprints, 60s rests.
Aim for ≥ 90% Peak Power.
Stop set when 2 consecutive reps f…

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01/03/21 3x0:10/2:00r 143m 1:44.8

Peak Power Measurement
Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

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01/03/21 0:10 37m 2:15.1

Peak Power Measurement
Drag Factor 200.
10s all-out sprint - note highest Watts.
Rest 2-3mins and repeat 2-3 times

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01/03/21 10:00 2,203m 2:16.1

Warm Up - Drag Factor 200.
Paddle easy 10 mins

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01/03/21 10x1:00/0:30r 2,197m 2:16.5

Improve leg Drive and connection with Damper 1.

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01/03/21 v1:00/0:30r...4 77m 2:42.9

Improve leg Drive and connection with Damper 1.

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01/01/21 1000m 6:08.6 3:04.3

Cool Down - reducing SPM

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01/01/21 21097m 1:31:09.8 2:09.6

Half Marathon (21,097m)

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12/31/20 1000m 5:15.8 2:37.9

Cool Down - reducing SPM

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12/31/20 30:00 7,213m 2:04.7

30 mins - Power Tens every minute.

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12/31/20 10x1:00/0:30r 2,258m 2:12.8

Improve leg Drive and connection with Damper 1.

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12/31/20 v200m/r...7 1,000m 2:43.6

Warm Up
Drills & increasing SPM

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12/30/20 1000m 5:17.5 2:38.7

Cool Down - reducing SPM

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12/30/20 5000m 20:16.8 2:01.6

5K Row

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