Concept2 Logbook | Log for Katie Sierhuis

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Katie Sierhuis

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/19/21	32:00.0	7,643m	2:05.6	RowErg	4x8’ /2 minutes (supposed to be at 6k pace and for my Pb that’s a 2:01.5 I think) Results: 2:02.3, 2:06.3, 2:07.3, 2:06.1…	View workout
01/18/21	5:00.5	868m	2:53.0	RowErg	Cool down	View workout
01/18/21	14:50.1	4,000m	1:51.2	RowErg	8x500/2’ at race pace. Fastest piece: 1:50.8 (3rd) Slowest piece: 1:52.0 (1st) This went really well for me. I was aimi…	View workout
01/18/21	11:25.6	2,254m	2:32.0	RowErg	Sprint pieces for warm up	View workout
01/18/21	11:04.3	2,551m	2:10.2	RowErg	11 min pyramid warmup	View workout
01/14/21	7:39.3	2,000m	1:54.8	RowErg	2k test. PB is currently 7:33 so it’s not where I was hoping to be, but considering we haven’t tapered, haven’t done mu…	View workout
01/14/21	22:24.0	4,436m	2:31.4	RowErg	Warm up for 2k. Did 11’ pyramid then 20 strokes at increasing rates with around 1 min rest, then 1 min at a 28-30. I’d say it…	View workout
01/11/21	24:18.7	6,000m	2:01.5	RowErg	6k erg test. Rate average was a 25, started at a 28, went down a bit, lowest was 23/24 but went back up to 28 for the last 300ish meters.…	View workout
01/11/21	7:54.5	1,519m	2:36.1	RowErg	High rate bursts warm up for 6k	View workout
01/11/21	11:05.0	2,565m	2:09.6	RowErg	11” pyramid warmup for 6k	View workout
01/08/21	41:25.1	10,000m	2:04.2	RowErg	4x2500 (500m@22, 500m@28, 500m@22, 500m@26, 500m@22) Felt good! Transitions down were much better than mondays workout, I think I do…	View workout
01/08/21	8:23.7	1,864m	2:15.1	RowErg	Warm up... should really be getting more warm up in for workouts... at least 11 min pyramid and then some extra if it’s c4 or lower…	View workout
01/04/21	1:00:00.0	13,841m	2:10.0	RowErg	2x30 minutes (4 min @20, 1 min @28) For this I went more like 18,24-26. It was really tough to keep the intensity during the trans…	View workout
01/02/21	1:00:00.0	13,754m	2:10.8	RowErg	Did a 1 hour steady state with Thomas after my 1 hour cross country ski with Justine! Really happy with home this went, not akward pains,…	View workout
12/31/20	15:00.0	3,893m	1:55.5	RowErg	Warm up/meters on off parts of the workout.	View workout
12/31/20	41:40.5	10,000m	2:05.0	RowErg	5x(1750+250)/4’ @26, 32 My rate for this was more like 24, 28-30. Supposed to be c4 and I went c4 for the first one but the res…	View workout
12/30/20	56:00.0	13,317m	2:06.1	RowErg	4x(5+4+3+2)/4’ @18,20,22,24 This felt really good! Splits: 2:05.9, 2:05.7, 2:06.6, 2:06.2 Glad I could hit my spl…	View workout
12/26/20	1:06:09.5	15,000m	2:12.3	RowErg	15k Felt relatively good, probably didn’t hold the body over as much as I could have. Got really tough from around 9k-4K left…	View workout
12/22/20	50:52.5	12,000m	2:07.1	RowErg	4x(1k+1k+1k)/3’ @18,20,22 Felt really good, was able to go under my goal paces, I think my longer cardio sessions and the circu…	View workout
12/22/20	10:58.3	2,299m	2:23.1	RowErg	11’ pyramid warm up	View workout
12/21/20	20:03.9	2,774m	3:36.9	RowErg	Cool down/ meters rowed on the “off” part	View workout
12/21/20	15:00.0	4,083m	1:50.2	RowErg	15x1’/1x’ My rate average was a 31, with the first few being 29/30 and the last ones being 32/33. Felt really good today…	View workout
12/21/20	13:59.2	2,799m	2:29.9	RowErg	warm up and progressions	View workout
12/19/20	45:45.4	10,083m	2:16.1	RowErg	steady technique row, watched some netflix while I did it, just trying to improve aerobic base, paired this with a youtube circuit after<…	View workout
12/18/20	44:00.0	10,029m	2:11.6	RowErg	4x(5+5+1)/3' @18,22,30 coming back into training after exams was hard, also woke up just before the workout so I wasn't qui…	View workout

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