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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Richard Galbraith

Log

Date Distance Time Pace Comments Action
10/16/06 5,000m 19:34.8 1:57.4

5k Lunchtime workout. Reasonable. Manual splits entered

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10/15/06 4,589m 21:41.1 2:21.7

No energy, although HR was ok. Could have managed 15k easily, but wanted to talk to Sabine at airport.

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10/14/06 5,000m 20:28.9 2:02.8

Supposed to be MP but PC was being weird, so lost time. Just blasted last 1k. Not done enough mts this week.

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10/13/06 10,000m 41:12.7 2:03.6

Strength 3* (6*10). Quite hard. 6:15am start. Time average.

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10/11/06 1,000m 4:14.8 2:07.4

Warm up for 10k below.

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10/11/06 10,000m 39:08.9 1:57.4

VO2Max (2k/3k). PB for 10k. HR quite high, but recovery good. 1st 2k 7:11.5, 2nd 2k 7:18.5.

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10/10/06 4,000m 14:45.3 1:50.6

GE 4k. Proud of me, as beat John Tate's 14:50min time of about 3 years ago that I never though I would.

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10/09/06 11,000m 44:38.4 2:01.7

Strength 2 * (10 * 10). Not too bad.

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10/06/06 25,000m 1:45:51.8 2:07.0

Quite Hard. HR reasonable. Numb bum after about 18k. 18k - 25k hard.

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10/05/06 16,000m 1:06:17.9 2:04.3

Felt good but tiring. Burned about 1100kcal. 16k strength 3 * (10 * 10).

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10/03/06 4,343m 19:08.2 2:12.1

Was strength, but post argument so no energy to finish 13k

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10/02/06 1,000m 4:13.9 2:06.9

Warm up for the VO2 Max Below.

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10/02/06 10,000m 39:40.0 1:59.0

VO2Max 2 * (2k@1:50/3k@2:08). Managed faster than this. HR not too high. Could Get close to 7m for 2k I think.

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09/30/06 10,000m 42:22.1 2:07.1

Strength 3*(6*10). Quite slow? not enough rest, or food? HR reasonable though.

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09/29/06 20,000m 1:24:58.7 2:07.4

very consistent. Each 1k within 1sec of each. Followed pace boat. Had fan in room. HR < 151 for whole, < 140 1st 5k.

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09/28/06 11,000m 45:38.3 2:04.4

Strength 2*(10*10). Strong first half. 2nd half slower. First sess after starting work again.

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09/27/06 13,000m 52:34.0 2:01.3

4*(1k@1:50/2k@2:08). Managed quite well. HR belt better today (no top?). All ints in limits.

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09/26/06 9,000m 36:51.5 2:02.8

Strength 2*(8*10). First half strong, 2nd half bit weaker. HR way out so removed it. NOT at 186.

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09/24/06 10,000m 40:19.4 2:00.9

VO2Max. 3*(1k@1:50/2k@2:08).spm=24, av hr=153, max hr=178, 697 kcal. Far better than 2 da…

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09/23/06 7,000m 28:41.8 2:02.9

Strength, 2*(6*10)+3.HR max = 173, hr av= 156, 506kcal.

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