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Tom Sibson

Log

Date Distance Time Pace Comments Action
01/17/15 441m 1:30.0 1:42.0

FRA workout. Teams of 3. 90 seconds w/ 15 seconds transition. Rest b/t int. would be 225 seconds or approx. 3:45 min

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01/15/15 7,525m 40:00.0 2:39.4 View workout
01/15/15 2,533m 11:09.1 2:12.0 View workout
01/14/15 6,216m 34:54.4 2:48.4 View workout
01/14/15 4,512m 20:53.7 2:18.9 View workout
01/13/15 7,234m 38:17.0 2:38.7 View workout
01/13/15 2,016m 9:13.3 2:17.2 View workout
01/12/15 10,000m 42:53.4 2:08.6 View workout
01/11/15 14,978m 1:12:00.0 2:24.2

Warm Up - On land
then
4 x 15 minutes at 60-65% (+35 to +45 your goal 1k/2k pace)
Rest: 3 minutes

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01/10/15 10,000m 1:30:00.9 4:30.0

Team relay 2 * 1k. plus warm up and 30 minutes steady state after

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01/08/15 3,123m 17:00.0 2:43.3

2 rounds of 4 x 25 seconds at MAX/1:00 STATIC REST
Rest between rounds: 5-7 minutes paddling - Did 3 sets of pushups et

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01/08/15 2,516m 11:10.4 2:13.2

warm up

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01/07/15 5,994m 34:12.7 2:51.2

2 rounds of 3 x 500 meters at -2 to -4 your goal 1k/2k pace
Rest: 3-5 minutes
Rest between rounds: 10-15 minutes paddl

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01/07/15 5,021m 22:59.2 2:17.3

warm up

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01/06/15 4,244m 21:00.0 2:28.4 View workout
01/06/15 2,000m 10:43.7 2:40.9 View workout
01/05/15 3,549m 15:02.7 2:07.1 View workout
01/05/15 3,512m 15:31.6 2:12.6 View workout
01/05/15 3,000m 13:00.9 2:10.1 View workout
01/04/15 12,013m 51:49.2 2:09.4 View workout