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Rick Bayko

Log

Date	Workout	Score	Ave	Type	Comments	Action
12/10/22	21:00	4,442m	2:21.8	RowErg	AM----EF warmup	View workout
12/09/22	24:00	9,933m	2:24.9	BikeErg	PM----Steady 2:25s----UT2	View workout
12/09/22	9000m	42:37.7	2:22.0	RowErg	AM----At Jayne's in Shelburne Falls----Recovery row, 2:30 to 12:16 to 2:19----UT3/UT2	View workout
12/08/22	5:00	921m	2:42.8	RowErg	Cooldown	View workout
12/08/22	40:00	8,474m	2:21.6	RowErg	UT2----18, 20, 22, 24, 22, 20, 18, 16 spm every 5'	View workout
12/08/22	25:49	4,648m	2:46.6	RowErg	AM----CRI Vets----Warmup drills	View workout
12/07/22	20:00	4,029m	2:28.9	RowErg	Cooldown	View workout
12/07/22	500m	1:47.4	1:47.4	RowErg	December CTC----Probably shouldn't have done 6 X 270m sprints first	View workout
12/07/22	4860m	23:25.0	2:24.5	RowErg	Noon----6 X 270m on/540m paddle, in lieu of 6X 1' AN----Goal: Average 1:52 or better----Actual = 1:52	View workout
12/07/22	21:00	4,441m	2:21.8	RowErg	EF Warmup	View workout
12/06/22	10500m	25:32.0	2:25.9	BikeErg	PM----steady 2:26s	View workout
12/06/22	30:00	6,655m	2:15.2	RowErg	AM----CRI Vets----5' r18/5' r20 etc.----Then yoga.	View workout
12/06/22	9:49	1,611m	3:02.9	RowErg	Warmup	View workout
12/05/22	30:00	12,249m	2:26.9	BikeErg	PM----Steady 2:27s, still in UT2 zone----AM, good strength & conditioning workout at MBSC	View workout
12/04/22	11000m	52:26.6	2:23.0	RowErg	AM----Active rest, Feet out, keeping the HR below 120	View workout
12/03/22	20:00	4,028m	2:28.9	RowErg	Cooldown	View workout
12/03/22	1012m	4:22.2	2:09.5	RowErg	AM----Goal: 2K, starting at 2:00 pace and gradually speeding up----Failure, bonked early. Probably fatigued from several recent hard wor…	View workout
12/03/22	21:00	4,437m	2:21.9	RowErg	EF Warmup	View workout
12/02/22	10:00	2,011m	2:29.1	RowErg	Cooldown	View workout
12/02/22	4x2700m/3:00r	47:51.8	2:12.9	RowErg	PM----4 X 2700m UT1 (3'r)----Goals: S10MPS @ 2:15 pace or better and HR no higher than 131----Did it, and can try for faster next t…	View workout
12/02/22	10:00	2,108m	2:22.3	RowErg	PM----Warmup	View workout
12/01/22	15000m	37:29.2	2:29.9	BikeErg	PM----Steady 2:30s----Good for the knee	View workout
12/01/22	15:00	3,016m	2:29.2	RowErg	Cooldown	View workout
12/01/22	6000m	27:47.8	2:18.9	RowErg	AM----500m on/500m paddle in lieu of 6 X 2' TR----S10MPS----Goal: 2:09 to 1:58 pace (actual average=2:02)----Good workout	View workout
12/01/22	15:00	3,130m	2:23.7	RowErg	Warmup	View workout

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