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ABCDEFGHIJKLMNOPQRST
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WeekWorkoutTomDimitriFredMichelCédricDavidAndrea karlPauline
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08/01/201430 min 18-22 spm0,7942800770927629-
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14/09/20143x200021:46.621:34.825:12.023:10:006000
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21/09/20148x100028:45.0029:42:0000:28:48
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28/09/201410,000m @ 18-2238:05:0040:19:0039:24:00*34:58.8 (*Waterrower)
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13/10/20142-3-4-5-4-3-2 min pyramid / 2 min easy8732870990218404
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20/10/20142x5k 9 min rest37:08:0018:35 + 18:33 = 37:0819:56:06 + 21:00:0638:30:08(20:21:00 only 1x5000m)41:38:00
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27/10/20143x 10 min 3 min rest80715042 (2x10mn)798783057124m76587252
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11/03/20141 x 6.4k23:41:00 / 23:28.723:01.725:18:0024:06:5000:23:22.825:36:0026:48.2
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11/10/20141x30 min 18-19/min792473077567787971137068
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18/11/20147x4 min. 1 min rest. Stroke rate 20,22,24,26,28,30,32. Last piece 30sec easy/30sec hardx47527715673507498ca. 6554m 6766
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01/12/20144 x 1500m / 2 min easy23:57:0722:14:4023:56 (5:54+5:57 +6:06+5:59)24:15:00
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08/12/20146 x 3 min / 3 min easy50814520
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22/12/20144 x 2000m rate increase 22-28 / 2 min easy. In each piece the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28.
29:56:0900:29:07
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29/12/20142 x 5K 10 min easy38:00:08
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05/01/20158 x 500m / 2 min easy13:44:02
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12/01/20154 x 10 minutes with rate increase / 4 min easy. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. 10394
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19/01/20157 x 4 min / 1 min easy. Spm for Pieces: 20-22, 22-24, 24-26, 22-24, 24-26, 26-28, 28-3074507498/7651
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02/02/201530 min steady state 18-22 spm79307460769779047008
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09/02/20154 x 2000m rate increase 20-26 / 2 min easy. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 2629:32:0000:30:4100:30:07
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16/02/20156x1000; 500@22, 250@24, 250@26; Last 500 of 6th Open rate; 2 min easy21:32:0022:32:0000:21:31
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23/02/20152 x 4000m rate increase / 4 min easy. Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.I fell apart after 2k. I did 3x 2k total, 22:1100:32:52 (16:05+16:47)00:30:2700:29:33
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03/02/20154x6min, 4min, 1 min rest. Use variable interval.
1: 20,22 s/min (3min each) 2: 22, 24 3: 24,25,26 (2 min each)4: 24,26,28 5: (30 sec @ 32 then 30 sec no pressure) x 4
7475732875816702
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09/03/20154000@22, 3 min rest, 2000@24, 2min rest, 1000@26 1:30 rest, 500@28, 1:30 rest, 500@3029:07:0029:50:4000:28:5400:32:29
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16/03/20154x1500m; stroke rate changes @500m; 20,22,24; 22,24,26; 22,25,28; 22,24,30, 2 min rest21:43:0022:24:0000:21:3900:24:32
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23/03/20154x2000, 2 min rest, stroke rate 20,21,22,2329:28:0030:39.500:29:26
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30/03/20156x4 min, 2 min rest. Open stroke rating. 68006102660267626072
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06/04/20156x1000; 500, 250, 250 2 min easy. Same as 16.02 but you choose stroke rating. 21:57.900:21:25
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05/05/20151x3000@22 easy; 1x1000: 500@26,250@28,250@open11:39 + 3:39.9 (on 12.07)?+3:2600:14:51
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04/06/20151x3000@22 easy; 1x1000: 500@26,500@open12:01+3:2811:15+3:24
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08/06/20156x1000, 1:30 rest, 3:00 rest before last piece, stroke rate 22,24,26,28,29,30My machine didn't record my time. My last piece was 3:22.622:17.3 . Tom, Peneloppe deserves to see you more often!1:48.4+1:45.7+1:44.3+1:44.6+1:48.5+1:47.7=21:18.7 Fucking Hell !!!total time: 25:11,2;
best piece @26, time: 4:09,4;
it felt horrible! ;-) Glad I am done.
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16/06/20151x3000@22 easy; 1x1000: 500@26,250@28,250@open11:48 + 3:45 + 3:54 (oops did 2x1000)11:34+3:28
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16/06/20152x2000, 1000@24,500@26,250@28,250@30, 3 min rest, then 5 rest followed by 2x1000 same as before but half time for each stroke rating, 3 min rest between21:21:00/21:11.67:14+7:33+3:44+3:44=22:17.17:00.2+7:13.0+3:30.5+3:31.8=21:15.4
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29/06/20151000m 500@22, 250@24, 250@ 2603:403:39.33:36.3
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3min rest
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1000m race pace. Follow race plan.3:38 (not race pace)3:22.53:16.5 (PB)
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Start, high 20, body out at 30-32, hard 10 at 500 meters, at 250 to go: raise rate 1-2 for 15 strokes, again for 10 strokes, again for 5 strokes. Consider lowering fan lever slightly.
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4 min rest
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4000m 20-24 12:02 (3k)16:47.415:30.6
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22/07/20151000 m test3:11.103:27
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01/09/20154000@20,2000@22,1000@24,500@26,500@28, no rest30:35.6
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08/09/20152x3000(1000@20/22, 1000@22/24, 500@24/26, 500@24/28), 4'r11:27.5+11:35.010:58.4+11:02.7
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15/09/20153-6-9-6-3 min, 1:30 rest7280 (*-stopped and restarted at 4th series)7440
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22/09/20155min easy@18, 5min 80%power@22, 5min easy@18,
1min 100%@16, 1min rest, 1min 100%@19, 1min rest,
1min 100%@21, 1min rest, 1min 100%@23, 1min rest,
1min 100%@26, 1min rest, 1min 100%@max, 1min rest,
5min easy@18
Record the meters in the 1min@100%
1736=270+279(*)+290+294+298+305 (*) fell off the seat 266+281+286+292+304+317=1746
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01/10/20151k easy, 3x1.5k@speed on 6k,1.5k@all in, 1k easy. Rest 5 minutes between 1.5k sets. Record avg speed on the 4x1.5k, it will be your target next week.1:51.51:48.2 *New erg PM4
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07/10/20151k easy, 3x1.5k@speed of last week,1.5k@all in, 1k easy. Rest 5 minutes between 1.5k sets. Record avg speed on the 4x1.5k, it will be your target next week.1:50.21:46.6
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14/10/20151k easy, 3x1.5k@speed of last week,1.5k@all in, 1k easy. Rest 5 minutes between 1.5k sets. Record avg speed on the 4x1.5k, it will be your target next month.betweeb 1:50 and 1:57, PM didn't record (2mn rest)1:49.61:46.0
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21/10/20152k warm up. All in 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min rest per preceding 250m. 1k cool down.14:09.213:32.5
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28/10/20151k warm up, 6.4k@24-26, 1k cool down. Basel Head Benchmark. Try to be constant all over the 6.4k (around 10-12 sec/500m slower as on a 1k)
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28/11/2015Same is 01.09 but with 2 min rest after 6k29:53:0031:00.9 (* extended break by ~45 s)29:35.1
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03/12/20153x8 min, 2 min rest, 18-24spm650862366365@236608@22
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08/12/20153x2500m;2min rest;100/100/500;18-20-22,20-22-24,20-22-2628:07:0029:02:0029:05.427:54.0
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15/12/20154000, 20/22/20/22; 3 min rest; 2000 21/22; 2 min rest; 2000 23/2429:40:0030:49.029:20.2
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21/10/20152k warm up. All in 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min rest per preceding 250m. 1k cool down.
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28/10/20151k warm up, 6.4k@24-26, 1k cool down. Basel Head Benchmark. Try to be constant all over the 6.4k (around 10-12 sec/500m slower as on a 1k)
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28/11/2015Same is 01.09 but with 2 min rest after 6k29:53:00
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03/12/201565086236
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08/12/2015.3x2500m;2min rest;100/100/500;18-20-22,20-22-24,20-22-2628:07:0029:02:0029:05.427:54.0
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15/12/20154000, 20/22/20/22; 3 min rest; 2000 21/22; 2 min rest; 2000 23/2429:40:00
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18/12/201530 min @ 20 spm (w/o 2 for the week)7848
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26/12/20153x10min,2min rest. 1 alt 20/22 each min; 2 begin pyramid 18->26->18 10,15,20 stroke each. After 2nd pause resume where u left off8000
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29/12/201530 min 20-21 spm7880
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05/01/20164x1500;22-25 as you like, 1 min rest21:5322:42.821:54.3
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12/01/20164000@20;3min;2000@20;1.5min;2000@20*500,22*500,24*500,26*50015:05,7:33,7:19
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14/01/201630min @ 197847
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18/01/201630 min @ 20 spm (w/o 2 for the week)78487879@21/F5
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19/01/20162K training 6:57.1 (1:44.2)65'@2'04'' (15'733m)7:30 (1:52.5) (on 28.01, did 6k tot)7:24.3 (1:51.0)7:04.7 (1:46.1)
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27/01/20162k warm up;3min rest;2.5k test; 5 min rest; 1k; 8:54 (1:46.8)@28; 3:24.1 (1:42.0)@3160'@1'55'' (15'621m)9:16.1 (1:51.2)/3.39.6(1:49.8)/38:51.2(1:46.2)@26, 3:36.1(1.48.0)@28, no time
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29/01/20162k WU;8x500/3 min rest;30 min @21, 7843, 1:54.713:21.8(1:40.2)
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01/02/20162k warmup, 2k test piece, 2k cool down6:47.5; 1:41.87:09.7 (1:47.4)6:52.0 (1:43.0)(PB)
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03/02/20162k warm up. All in 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1:30 rest per preceding 250m. 1k cool down.21:192kWU / 1kCD
30x(30"/30"r)@~1:35
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04/02/20161k easy, 3x1.5k@speed on 6k,1.5k@all in, 1k easy. Rest 5 minutes between 1.5k sets. Record avg speed on the 4x1.5k, it will be your target next week.1:55.7 (1:52.9@24, 1:54.9@23, 1:57.2@23, 1:57.9@22)
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04/02/20161k easy, 4x2k, no rest, 19/20/22/2431:28.1 (1:58)30:06.3 (1:52.8)
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07/02/20162kwu, 4x1k at race pace. 2 min rest. Did not complete. Pulled first 3 at about 1:43 but failed to complete 4th; 2nd try, 13:47.514:36.2 (1:49.5)14:01.0 (1:45.1)
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11/02/20161k easy, 4x1.5k@speed on 6k,1.5k@all in, 1k easy. Rest 4 minutes between 1.5k sets. Record avg speed on the 5x1.5k, it will be your target next week.27:46.9 (1:51.1)26:59.3 (1:47.9)
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14/02/20162000 WU; 2000 test6:41.5; 1:40.37:06.4 (1:46.6)6:52.3 (1:43.0)
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24/02/201630 minutes/ High 30 strokes every 5 min.7762 (15 HS every 6')7835
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01/03/20164x2k/20,21,22,24/no rest30:28.5 (1:54.2)
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01/03/201630', 2' on 1' off, spm 22-31 incr 1 each piece5664
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08/03/201620'@max52235482
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10/03/20163min@24💪,10min 💤, 250m⚡💪️865;1:33884,1:28.4
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14/03/20169min(4@20,3@22,2@24), 8min(2@21,2@23,2@25,2@27), 7min(3@22,2@25,2@27), 6min(3@22,1@24,1@27,1@29), 3min rest between sets. Increase speed by 1s/500m per 1 stroke/min increase.2362;2096;1820;15682451,2221,1928,1635
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17/03/2016Round1: 5x1min@24,26,28,28+,Max / 2min rest btw intervals. 10-15min rest. Round 2: repeat1526, 15621534;15201539,1545
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20/03/201608/03/20165534;1:48.4
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21/03/201612min(5@20,4@22,3@24), 8min(3@22,2@24,2@26,1@28), 8min(2@22,2@24,2@26,2@28), 5min rest between sets. Increase speed by 1s/500m per 1 stroke/min increase.7687, 3 min rest between pieces3131;2109;21163215,2196,2190
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24/03/2016Round1: 5x1min@24,26,28,28+,Max / 1:40min rest btw intervals. 10-15min rest. Round 2: repeat1559; 15651517;15001548,1541
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29/03/020610min(3@20,3@22,2@24,2@26), 8min(2@22,2@24,2@26,2@28), 8min(3@24,3@26,1@28,1@28+), 5min rest between sets. Increase speed by 1s/500m per 1 stroke/min increase.51002663;2150;21132757,2207,2193
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31/03/2016Round1: 5x1min@24,26,28,28+,Max / 1:20min rest btw intervals. 10-15min rest. Round 2: repeat1522;15121560,1543
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04/04/201612min(4@20,4@22,2@26, 2@28), 12min(4@22,3@24,2@26,1@28, 1@28+, 1@max), 5-8 min rest between sets. Increase speed by 1s/500m per 1 stroke/min increase.3312; 32883203;3211 3304, 3260
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07/04/2016Round1: 5x1min@24,26,28,28+,Max / 1:00min rest btw intervals. 10-15min rest. Round 2: repeat1520;15061545,1538
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12/04/20163min💪,10min 💤, 250m⚡💪️; 897; 1:34.4931, 1:29.0
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14/04/201620'@maxdid 5km in ~19:30:00 some time in May5337 (1:52.4)5573 (1:47.5)
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25/04/20164x(500m+2'r)6:42.8 (1:40.7)6:31.7 (1:37.9)
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05/07/20164x2k@19,20,22,25;1min rest29:55.3 (1:52.2)
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