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Sep 13 Strength and Fitness: The 401K for Your Body
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Michael Tambini

Log

Date Distance Time Pace Comments Action
03/15/24 3,000m 15:20.6 2:33.4

cool down

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03/15/24 1,393m 6:00.0 2:09.2

ladder 4

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03/15/24 1,386m 6:00.0 2:09.8

ladder3

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03/15/24 1,388m 6:00.0 2:09.6

ladder 2

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03/15/24 1,369m 6:00.0 2:11.4

ladder 1

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03/15/24 2,200m 10:07.4 2:18.0

warm up

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03/14/24 1,014m 5:08.1 2:31.9

cooldown

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03/14/24 10,341m 48:06.5 2:19.5

8X6min row short rest
HR: <125

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03/13/24 1,017m 5:24.2 2:39.3

cool down

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03/13/24 8,015m 36:12.7 2:15.5

8000m row
Target: 142watts

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03/13/24 2,201m 10:13.6 2:19.3

warm up

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03/12/24 3,044m 15:06.2 2:28.8

cool down

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03/12/24 6,786m 30:00.0 2:12.6

Steady State Workout based on:
warm up then a 1 min sprint 1:47.1 284 watts.

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03/12/24 1,065m 5:05.4 2:23.3

warm up

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03/11/24 1,505m 7:52.0 2:36.8

cool down

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03/11/24 9,000m 39:48.3 2:12.6

3X3000 2:00r
Target: 2:13

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03/11/24 1,513m 7:08.1 2:21.4

warm up

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03/09/24 2,220m 11:34.0 2:36.3

cool down

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03/09/24 2,000m 8:33.4 2:08.3

2000m row

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03/09/24 5,767m 25:00.7 2:10.1

Started 4k/3/2/1k stopped part way through 2 rep
I am struggling to row...

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