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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

RED SARGENT

Log

Date Distance Time Pace Comments Action
02/18/13 6,931m 1:00:00.8 4:19.7

3X10'/1'; +20 TO +30 ABOVE GOAL. GOAL 1:50

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02/17/13 17,558m 1:00:00.8 1:42.5

10'@ +25 GOAL/1'OFF; 15'WARMUP/REGEN

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02/16/13 8,559m 1:00:00.8 3:30.3

RACE WARMUP; 6X500 @OR BELOW RACE PACE; 2'REST BETWEEN; 7'REGEN

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02/15/13 12,005m 1:00:00.8 2:29.9

2X5X100 @ RACE PACE/400 PADDLE 5' REST BETWEEN ROUNDS; 15'WARMUP/15'REGEN

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02/14/13 9,341m 1:00:00.8 3:12.7

1000M @+2 RACE SPLIT; 7'REST;750M@+1 RACE SPLIT; 7' REST; 500@-4RACE SPLIT; 15'WARMUP/3'PADDLE/10'REGEN

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02/12/13 18,209m 1:00:00.8 1:38.8

3X6X150'@-3GOAL; PADDLE 350. 7'REST BETWEEN ROUNDS; 15'WARMUP

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02/11/13 10,523m 1:00:00.8 2:51.0

4X2000M @ GOAL + 20SPLIT; 1' BETWEEN; 2K COOLDOWN

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02/09/13 2,000m 7:38.8 1:54.7

CENTER CITY SLAM RACE. 7:38.8

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02/09/13 11,855m 1:00:00.8 2:31.8

WARMUP/ RACE 7:35/SPLIT 1:50

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02/08/13 6,394m 1:00:00.8 4:41.5

2000M/7'REST/15'REGEN

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02/07/13 10,928m 1:00:00.8 2:44.7

3X 15'PADDLE/1'REST;2000M TO DETERMINE # STROKES/500M

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02/06/13 9,182m 1:00:00.8 3:16.0

1250M @ RACESPLIT+0.5' 9'REST/ 750M @ -.5 RACESPLIT 9' REST/500M @ RACESPLIT -5.6 /23'WARMUP/STAY WARM

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02/05/13 8,549m 1:00:00.8 3:30.5

WARMUP; 2X5X20RACE PACE/SPLIT; 15 PADDLE RACE PACE; 10' REST BETWEEN ROUNDS

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02/05/13 11,357m 1:00:00.8 2:38.5

5X12'ON/1'OFF REGENERATION

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02/03/13 13,025m 1:00:00.8 2:18.2

77':10'@+25 RACE GOAL/1' OFF X 7

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02/02/13 8,516m 1:00:00.8 3:31.4

4X 1000M/6'REST 1-3ABOVE 2K RACE PACE; 20' WARMUP/10'REGEN

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01/31/13 10,890m 1:00:00.8 2:45.3

3X 2X150 MAX 1'STATIC REST; 7'PADDLE BETWEEN; 20' WARMUP

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01/30/13 7,863m 1:00:00.8 3:48.9

2X3X2'RACE PACE/5'REST; 20'WARMUP/10'REGENERATION

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01/29/13 8,932m 1:00:00.8 3:21.5

2X4X25MAX/1'STATIC REST;7'PADDLE/15'WARMUP/20'REGENERATION

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01/28/13 5,770m 1:00:00.8 5:12.0

1250M+1/8'REST;750MRACEPACE/8'REST;500M-1/8'REST

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