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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Danielle Dunnagan

Log

Date Workout Score Ave Comments Action
03/29/26 20x1:00/1:00r 5,107m 1:57.4 View workout
03/27/26 5:00 1,125m 2:13.3 View workout
03/26/26 v1000m/r...6 11,897m 2:21.7

3 x 4k Steady UT2 Row with TR bursts
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03/18/26 2000m 7:54.7 1:58.6

2km Erg TEST
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 View workout
03/18/26 v1000m/r...5 3,876m 2:22.5

2km Pre Race Warm Up
This session should be before your race as a Warm Up. Ideally finishing it 20 - 30 minutes before your race star…

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03/17/26 v1000m/r...10 6,390m 2:19.0

Race Priming Workout
This session should be done the day before your race.
After a technique warm up and then a few 500m rate ste…

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03/15/26 5:00 1,182m 2:06.9 View workout
03/14/26 v1000m/r...10 6,886m 2:20.8

Broken Race Run Through
After a technique warm up and then a few 500m rate steps it is 3 X 30 second practise starts.

Then it…

 View workout
03/13/26 v1000m/r...13 6,889m 2:19.4

Intervals at Race Pace 2x250m, 2x500m, 2x250m
After a technique warm up and a rate progression the session starts with three 30 secon…

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03/10/26 30:00 6,895m 2:10.5

30min @ 20spm TEST
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03/07/26 5:00 1,164m 2:08.8 View workout
03/05/26 v1000m/r...25 7,317m 2:20.2

3 x 5min30 (30 secs easy/hard)
After warm up and rate progression the session will start with three 30 second practise starts.

 View workout
03/03/26 1:36 267m 3:00.3 View workout
03/03/26 6x2000m/1:30r 53:17.8 2:13.2 View workout
03/02/26 v1000m/r...12 7,874m 2:16.6

5 x 600 at Race Pace
After a technique warm up and a rate progression the session starts with three 30 second practise starts.

 View workout
03/02/26 4:25 1,017m 2:10.5 View workout
02/28/26 5:03 1,064m 2:22.5 View workout
02/27/26 v1000m/r...7 10,500m 2:14.1

6 x 1500m AT
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02/25/26 4x8:00/2:00r 7,226m 2:12.8

4 x 8min inc 500m @ r26-28
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02/24/26 5:05 1,104m 2:18.4 View workout
02/23/26 v1000m/r...6 6,500m 2:20.3

5 x 1000m at 30 - 34 spm TR Efforts
After a brief warm up and rate progression.

The main session is made up of 5 x 1000m at Th…

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02/21/26 v500m/r...4 8,000m 2:14.2

3 x 2500m at 26 - 28 spm AT Efforts
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02/19/26 v4000m/2:00r...4 10,000m 2:13.0

4k, 3k, 2k, 1k - Progressing Effort
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 View workout
02/18/26 5000m 21:19.6 2:07.9

5km Erg TEST
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02/18/26 10:05 2,212m 2:16.9 View workout