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Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
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Oct 16 Starting Your Workout: Warming-Up 

Paul Doe

Log

Date Distance Time Pace Comments Action
06/04/18 7,300m 33:00.0 2:15.6

GLR pre-practice
9:00 WU
4x 4:00 hard, 2:00 recover

 View workout
06/02/18 10,000m 43:37.0 2:10.8

steady, 20-22spm

 View workout
05/31/18 1,000m 3:19.1 1:39.5

GLR time trial, drag 115, avg rate 32
maintained rate 30+ but after a great first 20 lost speed until final 200m

 View workout
05/30/18 2,000m 9:00.0 2:15.0

GLR practice- WU for 1k trial

 View workout
05/28/18 10,000m 45:00.0 2:15.0

11:00 WU
3x 1k, 4:00 recover, 3:34, 3:37, 3:40
10:00 CD
sharpening for 1k test

 View workout
05/27/18 13,300m 1:00:00.0 2:15.3

easy, 20 spm focus on reach

 View workout
05/25/18 11,250m 50:00.0 2:13.3

10:00 warm up
ladder-250m, 250m, 750m, 500m, 500m, 250m, 250m with 2x interval time for active recoveries

 View workout
05/20/18 10,000m 43:37.0 2:10.8

steady 20-22spm

 View workout
05/17/18 14,575m 1:00:00.0 2:03.4

solid steady state, 20-22spm, pause at 10:00, 41:00

 View workout
05/16/18 2,000m 15:00.0 3:45.0

GLR pre-practice 2x 4x500m, estimate of time

 View workout
05/12/18 9,500m 40:00.0 2:06.3

10:00 WU
5x 3:00 hard, 25spm, 1:00 recover
10:00 CD

 View workout
05/03/18 10,000m 41:32.0 2:04.6

10:00 WU
hard 10 every 3:00 after WU

 View workout
04/30/18 1,100m 5:00.0 2:16.3

warm up

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04/30/18 1,500m 5:06.9 1:42.3

GLR test

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04/25/18 5,300m 23:00.0 2:10.1

GLR practice, post on-water

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04/22/18 4,600m 20:00.0 2:10.4

planned on an hour. got interrupted

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04/16/18 16,000m 1:13:30.0 2:17.8

GLR workout
30:00 steady state
(2x) 4x 750m
5:00 CD

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04/14/18 1,050m 5:00.0 2:22.8

cooldown

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04/14/18 10,267m 45:00.0 2:11.4

3x 2:00 'on', 1:00 rest/recover, 18, 20, 22, 24, 26spm

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04/14/18 2,150m 10:00.0 2:19.5

warm up

 View workout