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Tom Sibson

Log

Date Workout Score Ave Comments Action
02/11/16 2x15:00/1:00r 6,536m 2:17.6 View workout
02/10/16 v1000m/5:00r...2 1,500m 1:54.6 View workout
02/10/16 22:59 5,008m 2:17.7 View workout
02/04/16 3x10:00/1:00r 6,142m 2:26.5 View workout
02/03/16 45:00.0 9,800m 2:17.7

1 x 1000 meters at 0 to +2 goal 2k pace
Rest: 7-10 minutes

1 x 500 meters at -2 to -4 goal 2k pace
Rest: 7-10 minutes

…		 View workout
02/02/16 46:32.0 10,021m 2:19.3

15 minute warmup before the following workout was done:
Set Ergometer for “Just Row”

2 rounds of 4 x 45 secon…

 View workout
02/01/16 44:35.0 9,309m 2:23.6

3 x 3000 meters at 60-65% (+35 to +45 your goal 1k/2k pace)
Rest: 1 minute

 View workout
01/30/16 32:00.0 6,517m 2:27.3

After hard pieces: 2 x 15 minutes at 65-70% (+30 to +40 goal 1k/2k pace)
Rest: 1 minutes

 View workout
01/30/16 18:00.0 4,028m 2:14.0

6 X 2:00 at 2k pace or below/1:00 min paddling Rest.
Results: 1:45.6 (32), 1:46.1 (31), 1:48.8 (30), 1:49.8 (30), 1:50.0 (30), 1:50.7…

 View workout
01/30/16 16:48.3 3,512m 2:23.5

Warm up

 View workout
01/29/16 44:00.0 9,570m 2:17.9

Practice 2k Warm Up Sequence:
1. Dynamic Warm Up
2. 10-15 min erg at +20 to +30 your goal 1k/2k pace
3. 3 to 4 x 10-15 warm…

 View workout
01/28/16 51:00.0 10,697m 2:23.0

3 x 15 minutes at 60-65% (+35 to +45 goal 2k pace; EASY)
Rest: 2 minutes

 View workout
01/27/16 21:52.8 4,391m 2:29.4

1250 meters at (+1 to +3 goal 2k pace), Rest: 5 minutes
Then
750 meters at (0 to +1 goal 2k pace), Rest: 5 minutes
Then
5…

 View workout
01/27/16 16:33.4 3,512m 2:21.4

Practice race warmup

 View workout
01/26/16 23:00.0 5,011m 2:17.6

Warm up

 View workout
01/26/16 23:18.2 5,009m 2:19.5

TEMPO TRAINING (Focus less on pace, more on rhythm)

2 rounds of 5 x 45 seconds on at goal 2k pace/15 seconds OFF paddling at…

 View workout
01/25/16 48:45.6 10,242m 2:22.8

3 x 2500 meters at 65-70% (+30 to +40 your goal 1k/2k pace)
Rest: 1-2 minutes

 View workout
01/24/16 44:00.0 9,715m 2:15.8

2 x 20 minutes at 60-65%n(+40 to +50 your goal 1k/2k pace)
Rest: 2 minutes

Rates (4 min, 3 min, 2 min, 1 min x 2): 16, 18, 20,…

 View workout
01/23/16 1:08:00.0 14,920m 2:16.7

4 x 15 minutes at 70-75% (+20 to +30 your goal 1k/2k pace)
Rest: 2 minutes

 View workout
01/22/16 25:18.1 5,515m 2:17.6

"Maintenance row" - very busy at work and just wanted to get some meters in.

View workout
01/21/16 27:23.9 6,014m 2:16.6

"Maintenance row" - very busy at work and just wanted to get some meters in.

View workout
01/20/16 36:09.0 8,018m 2:15.2

ERG TESTING WARM UP
Then
2 to 3 rounds of 3 to 5 x 200 meters at -4 to -6 your goal 1k/2k pace
Rest: 2-3 minutes paddling

View workout
01/19/16 34:05.2 6,562m 2:35.8

2 rounds of 5 x 200 meters at -4 to -6 your goal 1k/2k pace. Rest: 2-3 minutes paddling.
RESULTS=1:38-1:39 @34-35 spm

 View workout
01/19/16 23:27.7 5,010m 2:20.4

warmup

 View workout
01/18/16 42:30.1 9,385m 2:15.8

4 x 2000 meters at 65-70% (+25 to +35 your goal 1k/2k pace)
Rest: 2-4 minutes

 View workout