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Pierre Henny

Log

Date Distance Time Pace Comments Action
12/16/17 7,014m 28:30.4 2:01.9

Set off for 10k - much better
concentrated on keeping SPM 24
Stick to 30m rowing for time being

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12/15/17 5,016m 20:25.2 2:02.1

Much better - have had sore throat for last 4 days.
concentrated on low stroke rate and keeping knees together - 10k next time

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12/11/17 10,000m 41:39.5 2:04.9

Fading at several points. took 1 sec breaks

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12/10/17 10,000m 41:39.0 2:04.9

1st 10k in ages - Had to take 3 rests

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12/09/17 5,017m 21:13.1 2:06.8 View workout
12/06/17 2,016m 9:11.6 2:16.8 View workout
10/29/17 7,270m 30:00.0 2:03.7

Keeping elbows in

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10/28/17 7,045m 29:20.2 2:04.9

Set off for 10k much better splits than yesterday
Foot on No3. Concentrate on driving with core and feet planted

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10/27/17 7,577m 31:52.2 2:06.1 View workout
10/26/17 5,000m 20:24.5 2:02.4

Tired to set off - but pleased with technique

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10/23/17 5,000m 20:23.2 2:02.3

Moved feet to 3rd position (3 holes showing) - much better for engaging core and all-round efficiency

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10/22/17 5,015m 20:36.1 2:03.2

Set of for 10k - going better- didn't red line it as much as yesterday and concentrated on driving from abs

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10/21/17 5,000m 20:24.7 2:02.4

Remember to engage core -
1st row indoors

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10/20/17 5,000m 21:14.6 2:07.4 View workout
09/12/17 7,319m 30:05.1 2:03.3

Pushing from Belly and filling diaphragm at same time. Elbows together

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09/11/17 1,230m 7:27.3 3:01.8 View workout
09/11/17 5,551m 23:52.9 2:09.0

Keep elbows together - ....much better
Failed 10k -going too fast

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09/10/17 10,000m 41:17.9 2:03.8 View workout
09/09/17 5,005m 21:33.5 2:09.2

3 Stellas last night didn't help

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09/08/17 5,013m 20:42.3 2:03.9

Increased drag to 120 - much better

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