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Holiday Challenge November 28–December 24

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Concept2 Blog

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 

Shannon Wilhelm

Log

Date Distance Time Pace Comments Action
01/25/23 100m 0:18.4 1:32.0 View workout
01/25/23 500m 1:44.5 1:44.5 View workout
01/23/23 2,400m 11:00.0 2:17.5 View workout
01/23/23 346m 1:50.9 2:40.2 View workout
01/23/23 1,000m 3:50.0 1:55.0 View workout
01/18/23 615m 3:03.9 2:29.5 View workout
01/18/23 10,000m 43:42.9 2:11.1

2nd 10km of the season

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01/13/23 42,195m 3:19:37.8 2:21.9

1st marathon ever.
before this, I had not done any longer than HALF marathon

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01/11/23 6,247m 30:00.0 2:24.0

steady state

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01/09/23 2,462m 11:00.0 2:14.0

warm up

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01/09/23 316m 1:41.6 2:40.7 View workout
01/09/23 1,000m 5:00.0 2:30.0

cool down

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01/09/23 2,000m 8:06.5 2:01.6

2nd 2km of the season
10s faster than the first one a month ago

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01/06/23 2,000m 10:31.5 2:37.8

cool down

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01/06/23 2,403m 11:00.0 2:17.3

11min pressure pyramid, 4/3/2/1 for warmup

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01/06/23 306m 1:42.5 2:47.4

slide progression for warmup

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01/06/23 5,000m 21:05.9 2:06.5 View workout
01/04/23 2,432m 11:00.0 2:15.6 View workout
01/04/23 328m 2:00.2 3:03.2 View workout
01/04/23 500m 2:00.8 2:00.8

500m at 2km pace

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