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Concept2 Blog

Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
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
10/17/20 2,280m 10:00.0 2:11.5

strength warm up

 View workout
10/16/20 11,425m 49:00.0 2:08.6

10:00 WU
3x 8:00, 5:00 recovery and CD, target 1:56, 1:55.3, 1:55.6, 1:55.4, 24-26spm

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10/15/20 2,200m 10:00.0 2:16.3

WU for strengthening

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10/11/20 11,307m 50:00.0 2:12.6

SS @ 20spm

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10/10/20 10,347m 45:22.0 2:11.5

10:00 WU
7x 500m, 3:00 recover, 1:44.3-1:45.8 for first 5 @ 29-30spm, last two 1:48.x, 1:49.x @ 28spm
5:00 CD after last one

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10/09/20 2,260m 10:00.0 2:12.7

WU for strengthening

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10/07/20 11,087m 45:03.0 2:01.8

10:00 WU short pause and right into
5:00 @ 22, 24, 26 spm, repeat. Open rate for last 63 seconds to finish 10k.
5:00 CD

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10/05/20 2,220m 10:00.0 2:15.1

WU for strength work

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10/04/20 10,118m 43:00.0 2:07.4

10:00 WU
goal- 2x 10:00 @ 1:55-2:00, 2563m, 2575m, 8:00 recovery
5:00 CD

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10/03/20 2,280m 10:00.0 2:11.5

warm up for strength training

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10/01/20 13,850m 1:00:00.0 2:09.9

SS, 21-22 spm

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09/30/20 9,002m 30:45.0 1:42.4

10:00 WU
4x 1k, 4:00 rest/recovery, 3:34, 3:54 (erg fell off blocks), 3:35, 3:42

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09/27/20 7,415m 30:00.0 2:01.3

max 20 strokes at start and every 3:00, drag @ 150, firm paddle between

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09/27/20 3,320m 15:00.0 2:15.5

10:00 WU
5:00 CD

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09/26/20 10,000m 40:50.0 2:02.5

1k @ each, 20spm, 22, 24, 26, 28,
repeat
not good when 28 is hard to hold

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09/26/20 3,277m 15:00.0 2:17.3

10:00 WU
5:00 CD

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09/25/20 2,250m 10:00.0 2:13.3

strength training WU

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09/24/20 7,533m 30:00.0 1:59.4

5:00 @20
4:00 @ 22
3:00 @ 24
2:00 @ 26
1:00 @ 28
2:00 @ 26
3:00 @ 24
4:00 @ 22
5:00 @ 20
1:00 @ 28

View workout
09/24/20 2,300m 10:00.0 2:10.4

WU

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09/20/20 10,000m 41:30.0 2:04.5

progression, 20-24 spm

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