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Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
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Oct 31 Winter Training Boredom: How to Stay Motivated Through the Cold Months
Oct 16 Starting Your Workout: Warming-Up 

Paul Doe

Log

Date Distance Time Pace Comments Action
12/13/20 15,000m 1:05:12.0 2:10.4

3x 5k during football game

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12/12/20 11,871m 51:00.0 2:08.8

10:00 WU
3x 2k, 4:00 recovery, 1:54 +/-, 25-27 spm, drag 125, HR to 191
5:00 extra CD

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12/11/20 10,145m 45:00.0 2:13.0

10:00 WU before strength circuit
35:00 post circuit Challenge meters

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12/10/20 10,737m 46:00.0 2:08.5

10:00 WU
12 x :30 max, 2:30 recoveries, drag @ 135

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12/09/20 10,000m 40:50.2 2:02.5

rate changes every 2k - 20, 22, 24, 22, 24

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12/08/20 10,902m 45:00.0 2:03.8

10:00 WU
5x 5:00, 2:00 recoveries, 1:53.2-1:53.9, 25-26 spm

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12/08/20 2,280m 10:00.0 2:11.5

WU for some strength work

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12/06/20 20,000m 1:22:46.0 2:04.1

4x 5k, 1 @ each quarter of Pat's game, 21-23spm

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12/05/20 11,597m 50:00.0 2:09.3

10:00 WU
5x 4:00, 1:00e, 22, 24, 26, 28 spm
4:00 recoveries, CD

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12/04/20 7,240m 31:42.0 2:11.3

10:00 WU before strength circuit
5000m Challenge meters after circuits

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12/03/20 12,827m 58:00.0 2:15.6

2x 6k, 3k @22, 2k @ 24, 1k @26
4:00 recovery/CD

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12/02/20 7,132m 30:00.0 2:06.1

10:00 WU
10x :30 max, 1:30 recover, drag @152, 145-149m

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12/01/20 10,000m 42:29.0 2:07.4

steady state stamina work, 20-22spm

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11/30/20 12,519m 50:00.0 1:59.8

10:00 WU
4x 8:00, 2:00e @ 22,24,26,28spm, 2:00 recoveries

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11/29/20 15,000m 1:01:03.0 2:02.1

3x 5k, full rest between
20:58, 19:57, 20:08

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11/28/20 11,060m 46:21.7 2:05.7

10k progression row
5:00 CD

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11/27/20 10,869m 46:00.0 2:06.9

10:00 WU
3x 8:00, varying rate ladders 20-26, 4:00 recoveries/CD

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11/26/20 15,853m 1:04:07.0 2:01.3

5:00 WU
3x 4k, alternating 5:00 @22 and 24 spm, 5:00 recoveries

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11/25/20 10,656m 44:24.4 2:05.0

10:00 WU
6x 1k @ 24-25spm, 2:00 recoveries

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11/24/20 2,250m 10:00.0 2:13.3

WU for strength circuit

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