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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
03/03/18 5,000m 22:58.0 2:17.8

easy Challenge meters, 19 spm

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03/02/18 10,000m 44:21.0 2:13.0

steady, feet out, 19 spm
Challenge meters

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03/01/18 14,220m 1:00:00.0 2:06.5

steady, 19-20spm

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02/26/18 11,629m 1:02:21.0 2:40.8

5x 2k, 4:00 rest/recover
2k warm up
7:45 @ 22spm
7:35 @ 24spm
7:29 @ 26spm
2k cooldown

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02/23/18 2,330m 10:00.0 2:08.7

10:00 WU before10k

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02/23/18 10,000m 38:59.0 1:56.9

10k @ 38:59 for Pat's Alumni event

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02/19/18 11,257m 49:30.0 2:11.9

10:00 WU
5x 5:00, 20spm, 22, 24, 22, 20, 1:30 rest/recoveries
6:30 CD

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02/16/18 12,143m 45:00.0 1:51.1

Lifefitness water rower at PF

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02/15/18 11,124m 50:55.0 2:17.3

10:00 WU
3x 2k, 20spm, 24spm, 28spm, 6:00 recover/rest/CD
7:56, 7:37, 7:21

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02/13/18 13,206m 1:00:00.0 2:16.3

10:00 WU
20x :30 max @ 30spm, 2:00 recover/rest

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02/10/18 10,000m 41:20.0 2:04.0

10:00 @ 18, 20, 22, 24 each
1:20 @ 18spm to reach 10k

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02/08/18 15,714m 1:10:00.0 2:13.6

10:00WU
5x
3:00@ 22spm, 3:00 recover, 2:00@25spm, 2:00 recover, 1:00@27spm, 1:00 recover
felt stronger than Monday

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02/05/18 12,230m 52:00.0 2:07.5

10:00 WU
supposed to be 2x (750m 'on', 250 'off'), 28spm sub 2k pace but did not have it today. Struggled through…

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02/02/18 9,300m 34:18.0 1:50.6

workout with team
15:00 WU
6x 1k, each went well

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01/30/18 12,570m 58:00.0 2:18.4

10:00 WU
2x (1:00 on, 2:00 recover, rate ladder 26-34spm)

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01/28/18 10,080m 45:00.0 2:13.9

easy, feet out, 18-20spm

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01/27/18 8,800m 34:20.0 1:57.0

NES
10:00 WU
1k @ 3:21
3x 1k, 3:00 recovery

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01/25/18 10,733m 46:00.0 2:08.5

10:00 WU
12x :30 max, 28-30spm, 2:30 paddle
146-149m

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01/23/18 10,554m 45:00.0 2:07.9

15:00 WU
6:00, 5, 4, 3, 2, 1, @ 18, 20, 22, 24, 26, 28
5354m
9:00 CD

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01/21/18 12,980m 1:00:00.0 2:18.6

long, low 17 spm

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