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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
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Mar 12 Molly Vollmer: Strength in Every Season

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Log

Date Workout Score Ave Comments Action
06/02/11 28:02.4 7,000m 2:00.1

1 x 5K @1:53-54 avg

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05/23/11 30:00.0 7,118m 2:06.4

Very easy row; HR 120-125.

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05/21/11 1:01:47.4 12,500m 2:28.2

6 x 500 @ race pace. Ames Iowa gym; f-ed up erg. Splits and SPM all over the place. Who knows.

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05/19/11 30:33.0 7,000m 2:10.9

L3 (1st of day); very tired and sore from yesterday; 5K = 1:55 pace

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05/19/11 28:12.2 7,000m 2:00.8

1 x 5K = 18:32.4 (1:51 avg; last 1K @ 1:48)

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05/18/11 58:08.6 12,500m 2:19.5

L1-ish 4 x 1000 with positive pacing (1:42, 1:40, finish 1:37) 1:41.9; 1:40.3; 1:47 (heart palpitation); 1:42

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05/17/11 28:47.5 6,985m 2:03.6

Tired

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05/09/11 30:00.0 7,182m 2:05.3

Easy row

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05/06/11 45:00.0 10,675m 2:06.4

L4 4'@16=2:02; 3'@18=1:57; 2'@20=1:53; 1'@22=1:48

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05/05/11 20:00.0 5,000m 2:00.0

1000 = 3:10

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04/22/11 45:00.0 108,010m 0:12.4

L4; 4x180@1:37-1:38 ref. pace (16-2:02; 18-1:58; 20-1:54; 22-1:50)

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04/18/11 50:57.0 12,000m 2:07.3

L3; 2x5K (1st-1:52 pace; 2nd-1:55 pace)

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04/11/11 37:45.9 8,000m 2:21.6

Level 1 Warmup; 8x250m (1:32.8; 1:32; 1:32.2; 1:32; 1:31.6; 1:31.8: 130.8) with 250 m recovery; 1250 cooldown

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04/09/11 44:19.0 11,000m 2:00.8

1x5K (1:50); 1x4K (1:57)

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04/07/11 43:40.0 10,010m 2:10.8

Easy row

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04/05/11 3:11.9 1,000m 1:35.9

VBC Erg test. Went out too fast (1:32 for 1st 200m), little fly-and-die. Still, respectable at 6:45 p.m. after hectic

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03/30/11 45:00.0 10,800m 2:05.0

Very easy row; HR 126-130. Legs VERY sore from weight training yesterday.

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03/29/11 3:11.8 1,000m 1:35.9

1000 for time. Just coming off back injury, plus not particularly rested. Still, felt excellent.

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03/29/11 12:50.0 3,000m 2:08.3

Warm up for 1K for time

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03/28/11 30:00.0 7,158m 2:05.7

Easy row

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03/26/11 5:15.0 1,000m 2:37.5

Cool down

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03/26/11 39:44.5 10,000m 1:59.2

Level 3 (1st in a week; back injury) 2x4K (1st = 1:52 pace; 2nd = 1:50 pace; finished both last 1K @ 1:46-48

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03/26/11 20:56.0 5,000m 2:05.6

Easy row; recovering from nagging back injury

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03/21/11 51:40.0 12,002m 2:09.1

Very easy (Level 5); pulse 130 or less

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03/20/11 5:11.0 1,018m 2:32.7

Cool down

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