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Sep 13 Strength and Fitness: The 401K for Your Body
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Aug 16 5 Favorite SkiErg and Kettlebell Workouts
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Rod Chinn

Log

Date Distance Time Pace Comments Action
01/12/12 6,000m 30:00.0 2:30.0

THURS. easy paddle

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01/11/12 11,640m 45:00.0 1:55.9

WEDS. 3 x 15' r2'

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01/09/12 6,750m 24:12.2 1:47.5

MON. 9 x 750.r1:40.

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01/07/12 6,000m 52:17.6 4:21.4

warm ups

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01/06/12 6,000m 22:17.6 1:51.4

FRI.6k TT

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01/04/12 12,585m 48:00.0 1:54.4

WEDS. 4 x 12'.r2'

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01/02/12 7,200m 26:02.3 1:48.4

MON. 12 x 600.r1:20

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01/01/12 8,000m 29:37.4 1:51.0

SUN. 4 x 2k.r5'

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12/31/11 6,000m 52:11.9 4:20.9

warm ups

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12/30/11 21,097m 1:31:17.0 2:09.8

FRI. HM.

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12/28/11 11,585m 45:00.0 1:56.5

WEDS. 3 x 15 mins. r2'

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12/27/11 7,500m 27:16.8 1:49.1

TUES. 15 x 500.r1'

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12/23/11 6,000m 57:21.5 4:46.7

warm ups

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12/22/11 10,000m 37:21.5 1:52.0

THURS. 4k,3k,2k,1k.r4,3,2.

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12/16/11 3,000m 30:00.0 5:00.0

warm ups

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12/15/11 7,405m 30:00.0 2:01.5

THURS. 30 mins.

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12/14/11 10,000m 37:33.8 1:52.6

WEDS. 4k,3k,2k,1k,r4,3,2.

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12/12/11 7,577m 30:00.0 1:58.7

MON. 3 x 10'r90''

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12/11/11 20,000m 1:30:00.0 2:15.0

SUN. 20k abandoned HM

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12/10/11 5,000m 49:07.5 4:54.7

warm ups

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