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Gary Smith

Log

Date Workout Score Ave Comments Action
03/28/22 30:00 7,102m 2:06.7

5 min each at 18/20/22/24/22/20. (11 min at HR 158+, max 160)

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03/28/22 7:12 1,351m 2:39.8

warm-up

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03/26/22 1:40 299m 2:47.8

cool-down

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03/26/22 45:00 10,484m 2:08.7

22spm steady for 35min, 20spm last 10min. HR at 160+ for 22min

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03/26/22 5:03 1,027m 2:27.7

warm-up

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03/25/22 2:56 570m 2:35.1

cool-down

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03/25/22 15:00 3,554m 2:06.6

Intervals x 5: 2min off, 1min sprint (2 of 2) Total for 10x = 7222m; down from 7245m last week w. no rest between.

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03/25/22 15:00 3,668m 2:02.6

Intervals x 5: 2min off, 1min sprint (1 of 2)

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03/25/22 5:04 1,091m 2:19.3

warm-up

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03/23/22 2:21 509m 2:18.8

cool-down

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03/23/22 15:00 3,620m 2:04.3

90/60/30 part 2

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03/23/22 15:00 3,659m 2:02.9

90/60/30 part 1

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03/23/22 6:04 1,215m 2:29.9

Warm-up

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03/21/22 32:04 7,520m 2:07.9

30 min stairstep (feet-out first 15): 18/20/22/20/22/24

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03/21/22 5:48 1,181m 2:27.3

warmup

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03/20/22 45:00 10,459m 2:09.0

35min hard (2:07 splits), 10min ramp-down. 27 min at HR = 160+

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03/20/22 5:03 1,050m 2:24.6

Warmup

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03/18/22 2:29 506m 2:27.7

warm-down

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03/18/22 30:00 7,245m 2:04.2

intervals x 10: 2min off, 1min sprint @ 30spm

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03/18/22 5:05 1,030m 2:28.4

warm-up

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03/16/22 45:00 10,561m 2:07.8

40min @ 22spm, 1st 30min @ 2:05 splits, next 10min @ 2:08; 5min cool-down. 26min at HR 160+ BPM

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03/16/22 5:05 1,023m 2:29.1

warm-up

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03/15/22 15:09 3,629m 2:05.3

After leg weights workout, short but fairly hard row

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03/15/22 6:11 1,275m 2:25.8

Warmup

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03/13/22 15:38 3,526m 2:13.0

Easy-ish row (part 2), working on length and drive speed.

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