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

Date Distance Time Pace Comments Action
02/13/22 850m 3:45.0 2:12.3

WATER ROWER 13-14, 2:10

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02/13/22 2,138m 8:19.0 1:56.6

WATER ROWER 18-22, 1:55-2:02

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02/13/22 2,400m 9:42.0 2:01.2

17-19,2:03. WATER ROWER

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02/13/22 6,650m 27:06.0 2:02.2

Ez tempo WATER ROWER

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02/12/22 1m 0:00.1 1:40.0

Rest vacation

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02/11/22 1m 0:00.1 1:40.0

FRIDAY*** REST.5 travel to CA;WALK 1:00

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02/10/22 661m 2:56.4 2:13.4

Low rate 13-14,2:15

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02/10/22 942m 4:00.0 2:07.3

16,2:09

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02/10/22 1,187m 5:00.0 2:06.3

18,2:08

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02/10/22 1,640m 7:00.0 2:08.0

18,2:09

 View workout
02/10/22 2,087m 9:00.0 2:09.3

Thursday *** LIFT 23 sets & ROW LR: 9 mins, 7,5,4,3 —- 18,2:10

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02/09/22 815m 3:55.7 2:24.6

Low rate cool down 11-12 connect

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02/09/22 10,000m 39:53.3 1:59.6

WEDNESDAY *** hard STAM & PWR— compare 1/30/2021 (2:01)

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02/08/22 1m 0:00.1 1:40.0

TUESDAY *** REST2.5

 View workout
02/07/22 676m 3:05.4 2:17.1

12-13,2:18-20

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02/07/22 938m 4:00.0 2:07.9

16,2:09

 View workout
02/07/22 1,171m 5:00.0 2:08.0 View workout
02/07/22 1,635m 7:00.0 2:08.4 View workout
02/07/22 2,097m 9:00.0 2:08.7

MONDAY ** row & LIFT 22 sets; 9,7,5,4,3- 5 sets between:
18,2:10

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02/06/22 299m 1:22.5 2:17.9

Cool down 12-13,2:18

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