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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

Tony Hopkins

Log

Date Distance Time Pace Comments Action
02/04/23 2,756m 10:00.0 1:48.8

CTC effort 1

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02/03/23 10,000m 43:51.9 2:11.5

Holding at 24spm

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02/02/23 4,652m 20:00.0 2:08.9

Intervals at 20, 22, 24, 22, 20 x 2 mins x 2, 2 mins r

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02/01/23 2,000m 9:10.1 2:17.5

Warm up before intervals session

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02/01/23 4,468m 20:00.0 2:14.2

20, 22, 24, 22, 20spm 2 mins each x2

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01/31/23 5,000m 21:57.7 2:11.7 View workout
01/31/23 1,000m 3:31.8 1:45.9 View workout
01/29/23 1,351m 10:00.0 3:42.0

Intervals 30/30r x 10

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01/28/23 21,097m 1:36:52.1 2:17.7 View workout
01/27/23 5,000m 21:58.6 2:11.8 View workout
01/26/23 5,000m 21:30.8 2:09.0 View workout
01/25/23 1,134m 5:32.3 2:26.5

Warm up

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01/25/23 10,219m 45:04.3 2:12.3

Trying to maintain 24spm for 40 mins plus 5 mins warm down

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01/24/23 10,000m 41:52.8 2:05.6 View workout
01/22/23 5,000m 19:49.0 1:58.9 View workout
01/21/23 1,220m 5:00.0 2:02.9

Intervals 30/30r

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01/17/23 1,168m 5:00.0 2:08.4

30/30 intervals

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01/14/23 5,000m 21:21.2 2:08.1 View workout
01/14/23 1,000m 4:41.1 2:20.5 View workout
01/13/23 5,000m 22:13.8 2:13.3

Feet out of straps

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