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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
03/10/20 13,000m 57:00.0 2:11.5

GLR indoor practice

 View workout
03/06/20 13,953m 1:00:00.0 2:09.0

4x 15:00 rate ladders again
day 2 of cold

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03/04/20 14,286m 1:00:00.0 2:05.9

4x 15:00 rate ladders, 18-24 spm, 3:30 recoveries between

 View workout
03/03/20 15,300m 1:00:00.0 1:57.6

GLR practice total, guess on time

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03/02/20 3,300m 15:00.0 2:16.3

warm up before weights

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03/01/20 2,300m 10:00.0 2:10.4

squeezed in WU at CRASH-B

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03/01/20 2,000m 6:56.9 1:44.2

Crash-B's

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02/29/20 7,000m 31:15.0 2:13.9

10:00 WU
starts, starts and 10, paddle otherwise

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02/28/20 12,250m 53:08.0 2:10.1

10:00 WU
10k with max :30 every 3:00, firm paddle between,43:08

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02/27/20 14,375m 1:00:00.0 2:05.2

1:00 hr rate ladder repeats 3:00 ea 18 thru 26

 View workout
02/25/20 10,650m 45:00.0 2:06.7

10:00 WU
35:00 with 3x 1k @ sub 1:50 worked in

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02/24/20 16,390m 1:10:00.0 2:08.1

2x 30:00 rate ladders 18-24-20, 5:00 rest between

10:00 just for the Challenge meters

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02/24/20 2,240m 10:00.0 2:13.9

warm up before weights

 View workout
02/23/20 11,110m 50:40.0 2:16.8

10:00 WU
2x 2k, 8:00 recoveries, 1:50 goal, 1:50.0, 1:49.6, 28spm
10:00 CD

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02/21/20 2,200m 10:00.0 2:16.3

warm up before weights

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02/21/20 11,145m 1:00:00.0 2:41.5

10:00 WU
6x 1:30 race pace, 1:30 recover, 1:44.6-1:45.6, 29-31 spm, best results with drag @113
22:00 CD to round out 60 mins

…		 View workout
02/20/20 14,340m 1:00:00.0 2:05.5

SS, rate ladders between 18-26spm
2x 30:00

 View workout
02/19/20 17,660m 1:14:45.0 2:06.9

10:00 WU
Larry's AT shuttle workout x2, 7300m, 7000m, drag 120
5:00 CD

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02/17/20 2,230m 10:00.0 2:14.5

WU before weights

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02/17/20 10,364m 49:00.0 2:21.8

10:00 WU
3x 5:00, max effort. 8:00 rest/recovery, disappointing 149.7 avg but tired, 28 spm, drag 115

 View workout