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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
07/01/15 11,316m 48:14.0 2:07.8

10:00 warm up. Was planning on 2k test but aborted after 3:00. Didn't have it.

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06/28/15 14,023m 1:00:00.0 2:08.3

worked on straight back, seperating leg drive from back and arm pull.

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06/26/15 10,544m 45:00.0 2:08.0

steady state. 20 spm.

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06/24/15 10,905m 46:00.0 2:06.5

10:00 w/u
6x 3:00, 3:00 recover

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06/23/15 7,040m 31:00.0 2:12.1

exactly same as yesterday.

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06/22/15 7,040m 31:00.0 2:12.1 View workout
06/19/15 10,039m 42:00.0 2:05.5 View workout
06/18/15 5,000m 20:45.0 2:04.5

just some meters. Heading to Essex to scull.

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06/17/15 9,862m 42:00.0 2:07.7

10:00 w/u
3x 5:00, 3:00 recover
8:00 cool down

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06/14/15 5,000m 21:39.0 2:09.9

more later. 19-20 spm

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06/14/15 5,000m 22:39.0 2:15.9

easy row working on slowing return slide. Rhomboids still sore so cut it short.

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06/08/15 10,000m 42:38.0 2:07.9

10:00 w/u
2x
6x 1:00, 1:00 recover
5:00 recover between sets

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06/07/15 5,000m 21:51.0 2:11.1

easy 5k. hands and back sore.

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06/04/15 14,782m 1:05:25.0 2:12.7

warm up, then 3x 15:00 target pace of 2:02-2:07, 5:00 recoveries

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06/02/15 10,086m 45:00.0 2:13.8

easy row

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06/02/15 9,300m 40:00.0 2:09.0

Essex
2x 10:00 stroke pyramid, 1:53.9, 1:53.0
estimate of total meters

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05/31/15 10,000m 47:22.0 2:22.1

rhomboid sore,
lowered drag, kept it easy.

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05/29/15 10,826m 46:00.0 2:07.4

10:00 warm up
6x 3:00, 3:00 recover

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05/28/15 10,000m 42:13.0 2:06.6

equivalent of a progression run, I guess.

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05/26/15 10,000m 42:29.0 2:07.4

steady

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