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Sep 13 Strength and Fitness: The 401K for Your Body
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Nathan Waddell

Log

Date Distance Time Pace Comments Action
02/07/24 27,463m 58:00.0 2:06.7

Bike
20:00 easy
6 x 2:00/1:00easy
20:00 easy
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02/05/24 7,304m 28:00.0 1:55.0

2.2
10:00 RPE 6 @ 24spm
3:00r
6 x 3:00 / 1:00r @ 25-27spm
(Start at RPE 7 and drop split)
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02/02/24 27,785m 58:00.0 2:05.2

Bike
20:00 easy
6 x 2:00/1:00easy
20:00 easy
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09/09/23 42,195m 3:15:31.1 2:19.0

24Hr Row Marathon
42195m UT2
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05/03/23 19,449m 1:30:00.0 2:18.8

3 x 30:00 (20:00 UT2 10:00 UT1)
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04/26/23 12,219m 1:00:04.0 2:27.4

15000m
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03/25/23 2,155m 7:00.0 1:37.4

Final tune up (still coughing)
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03/20/23 8,605m 40:00.0 2:19.4

3 x 20:00/3:00r HR based
Slow. Tunes on, bump it out.
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 View workout
03/15/23 6,000m 22:22.2 1:51.8

8 x 750m
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 View workout
03/12/23 2,200m 7:38.2 1:44.1

3 x 1100 / 5:00r
750 @ 1k + 7
250 @ target
100 @ full send
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03/08/23 4,000m 13:20.3 1:40.0

8 x 500m/3:00r
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 View workout
03/06/23 20,433m 1:30:00.0 2:12.1

6 x 15:00/2:30r UT2/UT1 split
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03/05/23 2,792m 8:20.0 1:29.5

Peak Phase Erg 2
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03/01/23 1,794m 6:05.9 1:41.9

Peak Phase Erg 1
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02/22/23 4,309m 16:00.0 1:51.3

Precomp Erg 13
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02/19/23 180m 0:42.7 1:58.6

3 x 750 cool down
AT/UT1/UT2
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02/19/23 2,250m 7:29.2 1:39.8

4 x 750m/5:00r
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02/18/23 13,617m 1:00:00.0 2:12.1

3 x 20 (17 UT2, 3 UT1) / 2:00r
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02/16/23 4,288m 17:00.0 1:58.9

3 x 3 x 1:00
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02/13/23 2,854m 13:57.4 2:26.7

45:00
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