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Sep 13 Strength and Fitness: The 401K for Your Body
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Ian Dowgill

Log

Date Distance Time Pace Comments Action
03/12/14 2,574m 10:00.0 1:56.5

10m steady row. 24 spm

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03/11/14 2,578m 10:00.0 1:56.3

10m steady row. 24 spm

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03/10/14 2,554m 10:00.0 1:57.4

10m steady row. 24 spm

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03/06/14 7,512m 29:59.9 1:59.8

30m steady row. Alternating spm. (22.25.28). 24 spm

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03/03/14 3,046m 12:00.0 1:58.1

12m steady row. 23 spm

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02/28/14 2,001m 7:40.2 1:54.9

2k steady row. 26 spm

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02/27/14 2,551m 10:00.0 1:57.6

10m steady row. 26 spm

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02/26/14 2,548m 10:00.0 1:57.7

10m steady row. 24 spm

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02/25/14 2,001m 7:50.6 1:57.5

2k steady row. 26 spm

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02/25/14 2,001m 7:57.1 1:59.2

2k steady row. 24 spm

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02/21/14 2,001m 7:51.1 1:57.7

2k steady row. 24 spm

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01/31/14 5,001m 19:52.6 1:59.2

5K Row. 25 spm

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01/23/14 4,992m 20:00.0 2:00.1

20m steady row. 24 spm.

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01/21/14 3,752m 15:00.0 1:59.9

15m steady row. 24 spm.

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01/16/14 3,000m 11:59.9 1:59.9

3k steady row. 24 spm

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12/11/13 8,000m 31:58.4 1:59.9

8k steady row. 24 spm.

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12/09/13 6,001m 23:30.7 1:57.5

3 x 2000m with 3m recs. 24 spm.

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11/27/13 501m 2:41.0 2:40.6

500m cool down.

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11/27/13 7,392m 30:00.1 2:01.7

30m alternating spm (22.25.28). 24 spm.

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11/04/13 1,001m 4:24.0 2:11.8

500m wu&cd after exercise below.

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