Concept2 Logbook | Log for Tom Sibson

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Tom Sibson

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/23/15	1:09:00.9	10,000m	3:27.0	Water	Drill work with Coach.	View workout
04/22/15	58:00.9	10,500m	2:45.7	Water	Double with John Gaughan. Steady state. Avg HR 133. Max 160	View workout
04/20/15	10:51	2,508m	2:09.8	RowErg	Monday night workout at FRA. 5*10 min with 5 min rest. Pieces at 22-23 SPM HR 145-152. Also did 100 pU's, 70 bench pull	View workout
04/20/15	30:00	4,758m	3:09.1	RowErg	see above	View workout
04/20/15	13:10	3,116m	2:06.7	RowErg	see above	View workout
04/19/15	53:00.9	10,000m	2:39.0	Water	Club row. Steady state. avg HR 133.	View workout
04/18/15	1:20:00.9	13,000m	3:04.6	Water	Warm Up ? Full Racing Warm Up (to the top). Then 2 to 3 rounds of 4 x 2:30 minutes on at 90-95% (0 to +4 your go	View workout
04/15/15	42:54.0	6,290m	3:24.6	RowErg	5 * 1k w/ 4m rest. first 2=warm ups. 3rd 1k for time. 3:30.6. Goal was to even split which i did. 3 set-20 pu/15 bp's	View workout
04/15/15	0:28.0	71m	3:17.1	RowErg		View workout
04/08/15	12:49.5	2,229m	2:52.6	RowErg	Includes 1k Test. Time was 3:29.9. Also had 1k warm down. Did as 2 1k intervals	View workout
04/08/15	24:02.0	5,316m	2:15.6	RowErg	Race warm up for 1k test	View workout
04/06/15	1:09:00.9	11,555m	2:59.1	Water	Technique work with coach w/some hard efforts. Avg HR 128, 171 max	View workout
03/31/15	1:08:51	1:08:51.4	3:42.3	RowErg	81000 w 4m RI. 65% avg HR 132. s/500 ~ 2:15. first 3 R/I = 20 pu, 15 cleans, 20 su. Next 2: 20 pu, 15 bench pull, 1bp	View workout
03/30/15	59:18.0	10,106m	2:56.0	Water	Drills and technique in 4-. Steady state, 20-22 on way back. Some pieces at high pressure. Avg HR 128, 173 max	View workout
03/29/15	1:00:00.0	10,000m	3:00.0	Water	4-; drills, technique. Long pieces. about 65%	View workout
03/28/15	1:30:00.0	15,000m	3:00.0	Water	4- Hard. 3 to 5 x 15 minutes at 80-85% (+20 to +30 your goal 1k/2k pace) Rest: 3-5 minutes Rates (5, 4, 3, 2, 1 min):	View workout
03/25/15	1:00:00.0	10,000m	3:00.0	Water	Quad with JK, Pratt, Al. Steady state	View workout
03/24/15	44:00	7,967m	2:45.6	RowErg	3 sets of 3 * 3min/1min rest. Rythym. 5 min rest between sets	View workout
03/24/15	10:01	2,038m	2:27.5	RowErg	Warmup before 300's	View workout
03/23/15	1:00:00.0	10,000m	3:00.0	Water	Coached. Double? 2 to 3 x 20 minutes at 65-70% (+30 to +40 your goal 1k/2k pace) Rest: 2-3 minutes	View workout
03/22/15	1:30:00.0	13,000m	3:27.6	Water	3 to 5 x 15 minutes at 60-65% (+35 to +45) Rest: 1-2 minutes Rates: 20-24 spm	View workout
03/21/15	1:10:00.0	12,000m	2:55.0	Water	4 to 6 x 1000 meters (4 minutes) at +5 to +10 your goal 1k/2k pace Rest: 3-5 minutes Rates: 22 ? 26 spm (HARD SS)	View workout
03/19/15	1:20:00.0	10,000m	4:00.0	Water	Coached. Double with JK. 2 to 3 rounds of 4 x 10-15 150 meters) Rest: 1:00 Static Rest between rounds: 5-10 minute	View workout
03/18/15	40:56	40:56.9	3:59.4	RowErg	5 x 1000 meters (4 minutes) at +5 to +7 your goal 1k/2k paceRI = 4 min. Pushups, cleans, situps pulls inbetween sets	View workout
03/18/15	10:09	2,223m	2:17.1	RowErg	warmup before workout	View workout