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Last 30 Days Activity

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Mud Season Madness March 1–31
World Erg Challenge March 15–April 15
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Concept2 Blog

Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
Mar 17 Kelsey Pfendler: A River Guide’s Journey to a Solo Pacific Crossing
Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

Paul Doe

Log

Date Workout Score Ave Comments Action
01/19/21 1:03:00.0 15,216m 2:04.2

10:00 WU
2x 25:00 rate ladders per GLR's workout
4:00 CD

 View workout
01/17/21 46:29.0 10,505m 2:12.7

10:00 WU
8x 350m max. 3:00 recover. Work on getting SR higher. avg 1:41.6, SR 31-34, best 1:08.9
additional 3:00 CD

 View workout
01/16/21 45:00.0 10,944m 2:03.3

10:00 WU then into 2:00 'on' @ 25-27spm, 2:00 'off' @ 22-24 spm until 40:00
5:00 CD

 View workout
01/15/21 31:55.0 7,250m 2:12.0

10:00 WU for strength circuit
5k afterwards

 View workout
01/13/21 48:04.0 10,979m 2:11.3

10:00 WU
750m trial- 2:33.1, 1:42.0/500, 31 spm
7x 750m, 2:00 recovery 26-28spm, 1:48.6-1:51.1
5:00 additional CD

 View workout
01/12/21 1:00:00.0 14,105m 2:07.6

10:00 WU then 5:00e alternating between 22 spm and 24spm

 View workout
01/11/21 10:00.0 2,300m 2:10.4

WU for strength circuit

 View workout
01/10/21 43:00.0 10,460m 2:03.3

10:OO WU then right into
11x 0:30 max legs, 2:30 recovery, drag @156

 View workout
01/08/21 31:30.0 7,205m 2:11.1

10:00 WU before strength circuit
5k afterwards

View workout
01/07/21 52:00.0 12,388m 2:05.9

10;00 WU
2x 18:00 ladder, moderate effort, 6:00 @ 20, 5:00 @ 22, 4:00 @24, 3:00 @26, 3:00 recovery,
2:01.7, 2:01.6, 3:00 CD

 View workout
01/06/21 38:28.9 8,847m 2:10.4

10:00 WU
6x 500m, 3:00 recoveries, 29-30spm, 1:44.7-1:45.2

 View workout
01/05/21 31:46.0 5,230m 3:02.2

10:00 WU for strength circuits
5k afterwards for Challenge

 View workout
01/04/21 55:00.0 12,358m 2:13.5

10:00 WU
5x 5:00, 2:30 recoveries, 1:52.9-1:53.6, 25-27spm
5:00 CD

 View workout
01/03/21 1:22:22.0 20,000m 2:03.5

4x 5k, 20-21 spm

View workout
01/01/21 43:00.0 10,445m 2:03.5

10:00 WU
11x :30 max legs, 2:30 moderate row between, drag @ 160, avg 1:43.1, 27 spm

 View workout
12/30/20 50:00.0 12,130m 2:03.6

2x rate ladder, 6:00 @ 20, 5:00 @ 22, 4:00 @ 24, 3:00 @ 26, 2:00 @ 28, 1:00 @ 30
4:00ea recovery and CD

 View workout
12/29/20 46:00.0 10,960m 2:05.9

10:00 WU
7x 3:00, 1:30 recovery. 25-27 spm, 1:50.0- 1:51.1
4:30 CD

 View workout
12/26/20 10:00.0 2,230m 2:14.5

WU for strength circuit

 View workout
12/24/20 41:14.0 10,000m 2:03.7

progression row

 View workout
12/23/20 41:41.3 10,000m 2:05.0

rate ladder, 5:00 @ 20 for WU, 4:00 @ 22, 3:00 @ 24, 2:00 @ 26, 1:00 @ 28. repeat until 10k

 View workout
12/22/20 47:37.0 11,003m 2:09.8

10:00 WU
5x 1k, 3:00 recoveries, 3:37.5, 3:38.0, 3:38.2, 3:38.1, 3:42.0,
1k CD

 View workout
12/21/20 32:05.0 7,730m 2:04.5

10:00 WU for strength circuit, 5k easy Challenge meters after circuit

 View workout
12/20/20 1:36:57.0 22,250m 2:10.7

10:00 WU for some strengthening
4x 5k, one for each quarter of Pat's game

 View workout
12/19/20 52:00.0 12,328m 2:06.5

10:00 WU
14x :30 max, 2:30 recovery, drag 152, 147-151m

 View workout
12/17/20 1:00:00.0 14,154m 2:07.1

SS work
55:00 rate ladder changes each 5:00, 20, 22, 24, 26, 20, 22, 24, 26, 20, 22, 24
5:00 CD paddle

 View workout