Matthew's Rowing Challenge

200km ACHIEVED - HAPPY BIRTHDAY TO ME!!!

2005-12-21T08:05:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/21	10,000	737/758 97%	49:58	1250@45%	138	520,450M
2005 Holiday Challenge Goal#2 ACHIEVED!!! 2005 Holiday Challenge Goal#2 200,759/200,000 day28

x15UH1 8wu 10wd (2:30 rest)HR 138 1250kcal@45%
Higher Ranking on 10km as well! knocked 5 min off last score.

Happy Birthday to me!!!!

500,000m total 1/2 way to 1 million

2005-12-20T21:50:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/20	12,223	286/309 93%	60:00			508,577M
2005 Holiday Challenge Goal#2 188,886/200,000 Day 27- 3days remain

1/2 way to 1 million meters YAYYYYYYY!!

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/20	1,873	n/a	10:00	1713@45%	132	510,450M
2005 Holiday Challenge Goal#2 190,759/200,000 Day 27- 3days remain

Only 9,241 meters to reach goal!

Day 26 HC & Wk3D4x2 IWC

2005-12-19T19:40:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/19	14,799	na	88:00	1864@50%	128	496,354M
2005 Holiday Challenge Goal#2 176,663/200,000 Day 26 - 4remain

Day 23 HC & Wk3D3 IWC

2005-12-16T14:04:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/16	9,436	na	48:00	1191@50%	133	481,555M
2005 Holiday Challenge Goal#2 161,864/200,000 Day 23-7 remain

IWC W3D3 2x16 UH1 133hr 1191@50% 8wu 8wd

Midnight Madness breaks 150,00meters

2005-12-15T21:45:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/15	5,768		30:00.0	727	142	472,119M
2005 Holiday Challenge Goal#2 152,428/200,000 Day 22.5- 7.5 remain

Day 22 HC & Wk3D2 IWC

2005-12-15T12:06:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/15	9,088		46:00	1062@45	135	466,351M
2005 Holiday Challenge Goal#2 146,660/200,000 Day 22-8 remain

Day 21 HC +2000m

2005-12-14T07:54:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/14	2000	664/871 76%	7:58.3			456025M
12/14	1238	na	7	493		457,263M
2005 Holiday Challenge Goal#2 137,572/200,000 Day 21- 9 remain

Day 20 HC & Wk3D1 IWC

2005-12-13T07:51:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/13	6,666	na	33:00.0	770	140	454,025M
2005 Holiday Challenge Goal#2 134,334/200,000 Day 20 - 10remain

Day 19 HC & Wk2D5 IWC

2005-12-12T07:45:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/12	11,447	n/a	58:00	1363@45%	134	447,359M
2005 Holiday Challenge Goal#2 127,668/200,000 Day 19-11 remain

wk2d5 4x12 AHR 134 1363Kcal@45 5wu 5wd 139/147/136/140/129

Day 17 HC & Wk2D4 IWC

2005-12-10T06:58:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/10	11,032	na	58:00	1452@45%	134	435,912M
Holiday Challenge Goal#2 116,221/200,000m Day 17-13 remain 100km Goal Achieved 12/9

1450Kcal@45% 2x23 UH1 6wu 6wd HR134
83,779m to go

100,000m Challenge Goal Reached! Day 16 HC & Wk2D3 IWC -

2005-12-09T17:39:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/09	13,435	n/a	70:00.0	1780@50%	128	424,880M
2005 Holiday Challenge Goal#1 100,000m Achieved Day 16-14 days remain 2005 Holiday Challenge Goal#1 105,189/200,000 Day 16- 14 days remain

1780Kcal@50% 100min total 3x18 UH1 HR 128 4-5min rest 8wu 8wd

Day 14 HC & Wk2D2 IWC

2005-12-07T09:59:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/7	11,257	n/a	58min	1463	134	411,445M
2005 Holiday Challenge Goal#1 91,754/100,000 Day 14- 16days remain 2005 Holiday Challenge Goal#2 91,754/200,000 Day 14- 16days remain

UH1 4x12' HR134 146 136 140 143 130 1463Kcal@45%

Day 12 HC wk2d1 IWL

2005-12-05T08:40:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/5	12,069	260/279\| 93%	60:00	1414@45%		400, 118M
2005 Holiday Challenge Goal#1 80,497/100,000 Day 12- 18days remain 2005 Holiday Challenge Goal#2 80,497/200,000 Day 12- 18days remain

UH1 2x25 5wu 5wd 5sun 1414@45%

Day 11 of the Holiday Challenge

2005-12-04T08:50:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/4	11,525	na	60:00.0	1285@45%	138	388,119M
2005 Holiday Challenge Goal#1 68,428/100,000 Day 11- 19days remain 60min workout

Day 8 of the Holiday Challenge

2005-12-01T08:44:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
12/1	9217	na	49	1381@45%	137	376,594M
2005 Holiday Challenge Goal#1 56,903/100,000 Day 8- 22days remain

10Sun UH1 22m 3m 22m 5wd

Wk1/18 Day2/5 of IWL | Day 6 of Holiday Challenge

2005-11-29T08:01:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
11/29	10240	na	49min	1194	136	367,377M
2005 Holiday Challenge Goal#1 47,686/100,000 Day 6- 24days remain HR136 1194@45% wu5 2x20 UH1 wd8

Wk1/18 Day1/5 of IWL

2005-11-28T10:43:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
11/28	9,336	n/a	49:00.0	1144@45%	136	357,137M
2005 Holiday Challenge Goal#1 37,446/100,000 Day 5- 25days remain

Start of C2 IWL Program 2x18' with 3x2min rests

Sunday 11/27

2005-11-27T19:00:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
11/27	7,000	n/a	40:00.0			347,801M
2005 Holiday Challenge Goal 28,110/100,000 28,110/200,000

Saturday Kundalini Yoga and rest from rower.

11/25

2005-11-25T16:52:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
11/25	10,000	631/635	55:00.0	1163@45	138	340,801M
2005 Holiday Challenge Goal 21,110/100,000 21,110/200,000

2005 C2 Holiday Challenge

2005-11-24T12:11:00.000-08:00

Well its that time of year again. Didn't do so well on the MillionK year. I think it was because I would rather be outside in the spring and summer and fall than on an erg. So for the Winter lets see how much I can do. I am going after the 200K challenge this year. 200k between Thanksgiving 11/24 and Xmas Eve 12/24 30 days 200k.

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
11/24	11,110	254/257	60:00.0	1440@45%	132	330,801M
2005 Holiday Challenge Goal 11,110/100,000 11,110/200,000

10 warmup sun salutations and 5 min meditation

O2 workout with trainer

2005-08-31T07:50:00.000-07:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
8/31	7,123		36:04			259,686M

Restarting with O2 Program with Trainer

2005-08-24T07:50:00.000-07:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
8/24	5000		30:00.0			252,563M

short 3/27

2005-03-27T09:15:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
3/23	6000			886 w15ss		147, 563M

3/23

2005-03-23T10:46:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
3/23	1000	cooldown			<140	241,563M
Date	Dist	Rank	Time	KCal	AvHR	TotalDist
3/23	6,397	783/885 88%	30:00.0		150-168	240,563M
Date	Dist	Rank	Time	KCal	AvHR	TotalDist
3/23		Daily Totals	37:00.0	1273	141	7397M

1minAbs1minOff, 10+5sun 24SPM 60min ahr141 1273kcal@40%

Sprints & Abs

2005-03-19T06:00:00.000-08:00

Date	Dist	Rank	Time	KCal	AvHR	TotalDist
3/19	500	462/499 93%	1:54.4			232,666M
Date	Dist	Rank	Time	KCal	AvHR	TotalDist
3/19	1000	380/435 87%	4:07.7			233,166M
Date	Dist	Rank	Time	KCal	AvHR	TotalDist
3/19	5875	na	30:00	1225	144	234,166M

total wkout 55min 10sun, 500m 1000m 30min, 3sun
30min alternated 1min abdominal focus 1min normal
90minKundalini Yoga after