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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
12/08/15 11,600m 48:00.0 2:04.1

10:00 warm up
2x 15:00, 2:03.0 20spm, 2:03.0 20spm, 5:00 recoveries

 View workout
12/07/15 9,345m 40:00.0 2:08.4

10:00 warm up
10x :45, 208-212m, rate as low as possible 25-27
11:00 cool down

 View workout
12/06/15 6,975m 30:00.0 2:09.0

#2, 19-20 spm

 View workout
12/06/15 9,222m 40:00.0 2:10.1

#1
10:00 warm up
30:00, 7022m, 19-20spm

 View workout
12/05/15 8,900m 40:00.0 2:14.8

10:00 warm up
2x 9:00, both 1:57.4, 22spm, 4:00 recovery
4:00 cool down

 View workout
12/04/15 5,000m 23:07.0 2:18.7

extra time

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12/04/15 10,000m 45:00.0 2:15.0

steady, 18-20spm
burning off last night's Guinness's

 View workout
12/03/15 10,000m 44:00.0 2:12.0

10:00 warm up
4x 3:00, 1:52, usually about 23 spm to keep pace
3:00 recoveries
10:00 cool down

 View workout
12/02/15 10,000m 39:56.0 1:59.8

10k, started at 20spm but gradually rose to 22spm as I tried to maintain 2:00 splits

 View workout
12/02/15 2,250m 10:00.0 2:13.3

warm up

 View workout
12/01/15 10,492m 48:00.0 2:17.2

3x 12:00, 4:00 recover
1st one warm up
2:02, 21spm
2:01, 21 spm

 View workout
11/30/15 10,269m 45:00.0 2:11.4

10:00 warm up
goal was 8x 1:30 @ sub 1:47 but feel tired
struggled but got 5x below 1:47, 3 @ 1:49
1:30 recoveries
11:00…

 View workout
11/29/15 6,877m 30:00.0 2:10.8

#3, steady, 19spm
Pats game.

 View workout
11/29/15 6,714m 30:00.0 2:14.0

#2 steady, 19spm,
Seahawks, Steelers, 4th quarter

 View workout
11/29/15 6,730m 30:00.0 2:13.7

#1
steady, 19spm
Steelers. Seahawks, first half

 View workout
11/28/15 12,005m 52:00.0 2:09.9

10:00 w/u
3x 10:00, 1:58.0, 1:58, 1:57.6, 22spm
4:00 recoveries

 View workout
11/27/15 12,425m 57:00.0 2:17.6

3x 15:00, 4:00 recovery, 20spm
2:14, 2:02, 2:02

 View workout
11/26/15 10,270m 47:00.0 2:17.2

warm up
8x 2:00, 1:52.6 avg, 23spm avg
2:00 recoveries
5:00 cool down

 View workout
11/24/15 14,600m 1:07:00.0 2:17.6

10:00 warm up
3x 15:00, 2:04.2, 20spm
4:00 recoveries

 View workout
11/23/15 9,094m 40:00.0 2:11.9

10:00 warm up
8x 1:00, 1:00 recover, 1:46.2 avg
14:00 cool down

 View workout