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Jan 6 Letting Go & Loving the Process—A Personal Fitness Account
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Benai Kornell

Log

Date Distance Time Pace Comments Action
06/29/20 626m 4:00.0 3:11.6

Cool down

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06/04/20 597m 4:00.0 3:21.0

Cool down

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06/04/20 3,750m 17:51.1 2:22.8

Concept 2 Workout 14
Goal: A high-intensity workout of short intervals
Workout: x15 intervals of 250m at challenging intensity an…

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06/04/20 1,202m 7:00.0 2:54.7

Warm-up

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05/11/20 615m 4:00.0 3:15.1

Cool down

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05/11/20 4,974m 25:00.0 2:30.7

Goal: Endurance-aerobic power
Workout: 15x 1:40 at 26 spm and challenging intensity with 0:20 active rest

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05/11/20 778m 5:00.0 3:12.8

Warm-up

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04/21/20 585m 4:00.0 3:25.1

Cool down

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04/21/20 500m 2:24.7 2:24.7

Concept2 Erg Workout 12
Goal: To introduce a pyramid workout for variety in distance intervals

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04/21/20 1,000m 4:54.3 2:27.1

Concept2 Erg Workout 12
Goal: To introduce a pyramid workout for variety in distance intervals

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04/21/20 1,500m 7:36.0 2:32.0

Concept2 Erg Workout 12
Goal: To introduce a pyramid workout for variety in distance intervals

 View workout
04/21/20 1,000m 5:09.3 2:34.6

Concept2 Erg Workout 12
Goal: To introduce a pyramid workout for variety in distance intervals

 View workout
04/21/20 500m 2:35.5 2:35.5

Concept2 Erg Workout 12
Goal: To introduce a pyramid workout for variety in distance intervals

 View workout
04/21/20 1,128m 7:00.0 3:06.1

Warm-up

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04/03/20 613m 4:00.0 3:15.7

Cool down

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04/03/20 3,900m 20:00.0 2:33.8

Concept2 Erg Workout 11
Goal: Moderate length timed intervals with varying intensity level.
Workout: x5 4:00 intervals at 27 spm…

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04/03/20 1,115m 7:00.0 3:08.3

Warm-up

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04/01/20 629m 4:00.0 3:10.7

Cool down

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04/01/20 6,000m 32:23.8 2:41.9

Goal: To introduce variety to a steady state distance piece by imbedding intervals of higher intensity work.
Workout: 6,000 meters at…

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04/01/20 1,120m 7:00.0 3:07.5

Warm-up

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