|
5-Sep-2010 |
2 |
11,000 |
43:10.0 |
L |
Normal |
1:57.7 |
500m easy 10000m 38.10 - ave 1.54.5 - spm 23 from 1.58-1.51.5. 500m easy |
|
5-Sep-2010 |
1 |
7,400 |
30:00.0 |
L |
Normal |
2:01.6 |
Morningrow at the cottage |
|
3-Sep-2010 |
1 |
9,050 |
36:20.0 |
L |
Normal |
2:00.4 |
6000m spm 21 - 24.14 - LSD - 8x30/30sec ave 1.36.0 - 1100m c/d |
|
2-Sep-2010 |
1 |
10,500 |
40:20.0 |
L |
Normal |
1:55.2 |
1250m w/u 30min 8002m spm 23 incr. speed, 1.54.9-1.49.6. 1250m c/d |
|
1-Sep-2010 |
1 |
11,050 |
43:21.9 |
L |
Normal |
1:57.7 |
4000m w/u + 4x20sec bursts, 1300m - 3x1000m CTC - 3.19.2 - 3.25.9 - 3.18,6 - 11min c/d |
|
29-Aug-2010 |
2 |
8,000 |
30:40.0 |
L |
Normal |
1:55.0 |
8000m spm 22 from 1.57-1.52. felt ok 1.54.9av |
|
29-Aug-2010 |
1 |
7,200 |
28:10.0 |
L |
Normal |
1:57.3 |
5000m 19.35 spm 21-22 4x30/30 1.38 5min easy w/d |
|
27-Aug-2010 |
1 |
12,500 |
47:25.0 |
L |
Normal |
1:53.8 |
1000m w/u 10000m spm 23 37.25.1 - 1.52.3 - 1500m w/d |
|
24-Aug-2010 |
1 |
10,500 |
40:10.0 |
L |
Normal |
1:54.7 |
3000m w/u 2x7min rest 4min at the rowing club 1.47.8 - 1.47.2.OK spm 26. active rest - 3000m c/d |
|
23-Aug-2010 |
1 |
8,250 |
32:10.0 |
L |
Normal |
1:56.9 |
5000m spm 20-21 1.55.0 - 500m easy 1.38.1 in 90sec 2min easy rest 1.38.2 in 1.05. 500m easy |
|
19-Aug-2010 |
1 |
10,275 |
39:10.0 |
L |
Normal |
1:54.3 |
1000m w/u 30min spm 23 . 8025m - 1.52.1. 1250m c/d |
|
17-Aug-2010 |
1 |
11,000 |
43:18.0 |
L |
Normal |
1:58.0 |
500m w/u 10000m 39.15. 1.57.7 - spm 20-21. 500m c/d |
|
16-Aug-2010 |
1 |
8,050 |
32:01.0 |
L |
Normal |
1:59.3 |
500m easy 30m spm 20-21 - 7550m. First row after one week with a bad cold.Felt ok. |
|
9-Aug-2010 |
1 |
8,630 |
34:10.9 |
L |
Normal |
1:58.8 |
500m + 30min spm 22-23 - 7630m - 500m easy |
|
8-Aug-2010 |
2 |
12,000 |
46:01.0 |
L |
Normal |
1:55.0 |
1000m w/u 10000m 37.47.0 - 1.53.3 - 22/23spm. From 1.54.3-1.51.6. 1000m c/d |
|
8-Aug-2010 |
1 |
8,000 |
31:43.0 |
L |
Normal |
1:58.9 |
Morningrow at the cottage.spm 20-21. 1.56-55 at the end |
|
7-Aug-2010 |
1 |
13,700 |
53:30.0 |
L |
Normal |
1:57.1 |
3750 w/u 4x4min 3min active rest av 1.43.7. spm 27 - 7435m incl rest metres(4628+2801) 1.44.3-1.43.7-1.43.5-1.43.3.250 |
|
5-Aug-2010 |
1 |
5,500 |
21:45.9 |
L |
Normal |
1:58.7 |
5250m spm 20 - 1.55. 20min - 250 easy. 10min on the bike before and after. |
|
4-Aug-2010 |
1 |
10,250 |
41:50.0 |
L |
Normal |
2:02.4 |
8000m spm 20 incr. speed 31.33 500m easy 4x30/30 spm 26 df 110 - 1.40ish 3min c/d |
|
2-Aug-2010 |
1 |
13,500 |
53:50.0 |
L |
Normal |
1:59.6 |
LSD recoveryrow. |
|
1-Aug-2010 |
2 |
10,800 |
43:10.0 |
L |
Normal |
1:59.9 |
2500m w/u 2x8min rest 4min 1.44.7 - 2291m 1.44.1 - 2304m spm 27 3500m w/d |
|
1-Aug-2010 |
1 |
8,250 |
34:00.0 |
L |
Normal |
2:03.6 |
Morning row at the rowing club. spm 20 |
|
31-Jul-2010 |
2 |
6,000 |
21:48.6 |
L |
Normal |
1:49.0 |
restricted spm 24. ok in 1.50 and incr speed. 1.46 last 1k. |
|
31-Jul-2010 |
1 |
5,100 |
21:00.0 |
L |
Normal |
2:03.5 |
w/u and c/d before 6000m |
|
29-Jul-2010 |
3 |
13,300 |
52:45.0 |
L |
Normal |
1:58.9 |
12300m spm 22 av 1.55,5 last 30min 1.54.8 and 1.52 last 6min. 1000m w/d |
|
29-Jul-2010 |
1 |
13,300 |
52:45.0 |
L |
Normal |
1:58.9 |
12300m spm 22 av 1.55,5 last 30min 1.54.8 and 1.52 last 6min. 1000m w/d |
|
28-Jul-2010 |
2 |
11,000 |
43:45.0 |
L |
Normal |
1:59.3 |
5100m w/uincl 4x20sec bursts 9x1min rest 1min av 1.37.0. Ok, 1600m w/d |
|
28-Jul-2010 |
1 |
8,000 |
32:20.0 |
L |
Normal |
2:01.2 |
Morning row at the cottage. |
|
25-Jul-2010 |
1 |
15,000 |
1:00:30.0 |
L |
Normal |
2:01.0 |
LSD spm 20-21 |
|
24-Jul-2010 |
2 |
12,100 |
46:10.0 |
L |
Normal |
1:54.4 |
3000m w/u 4x4min rest 3min active rowing. 1.45.1-1.44.7-1.44.1-1.43.6. av 1.44.4. 7310total meters. 1600m w/d |
|
