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Oct 31 Winter Training Boredom: How to Stay Motivated Through the Cold Months
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
Oct 16 Starting Your Workout: Warming-Up 
Oct 15 Six Tips for Staying Consistent, Building Resiliency, and Gaining Motivation

John Polley

Log

Date Distance Time Pace Comments Action
06/11/19 2,014m 8:39.0 2:08.8

LIV: Warm up of 5*2km (2:12-04) 2:07 TSC 176

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06/08/19 762m 3:00.0 1:58.1

(1:30, p :45) x 2

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06/08/19 2,300m 9:24.2 2:02.6

2nd Fartlek

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06/08/19 2,200m 9:06.6 2:04.2

Fartlek 9 min, POdC 18

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06/08/19 2,000m 8:14.5 2:03.6

Hard warm up

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06/06/19 500m 2:02.7 2:02.7

SPM= 19

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06/06/19 4,758m 20:00.0 2:06.1

BIKE warm up 4*5MIN 18,19,20,21

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06/04/19 1,500m 6:13.7 2:04.5

Stroke ladder 19@ 2:06

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06/04/19 1,500m 5:58.4 1:59.4

Target < 2: 02, r26-27 (felt easy ay higher rate)

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06/04/19 2,000m 8:05.3 2:01.3

Target < 2:03, r24.8

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06/04/19 4,000m 16:21.4 2:02.6

PE 8-9: Target < 2: 04, r24.5

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06/01/19 1,000m 4:14.5 2:07.2 View workout
06/01/19 1,000m 3:57.9 1:58.9 View workout
06/01/19 1,500m 6:04.0 2:01.3 View workout
06/01/19 4,000m 16:06.6 2:00.8

V2000*2/r 4:20,

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05/29/19 1,000m 4:04.9 2:02.4

Stroke ladder 2*500, 18

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05/29/19 750m 3:05.0 2:03.3

SPM= 19-20

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05/29/19 1,000m 4:05.3 2:02.6

Post bike stretch out SPM= 22

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05/27/19 500m 2:07.3 2:07.3

Cool down SPM= 17

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05/27/19 1,000m 4:05.3 2:02.6

Warm up for v500s

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