Concept2 Logbook | Log for Kalia Johnson

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Kalia Johnson

Log

Date	Workout	Score	Ave	Type	Comments	Action
02/10/21	2x20:00/5:00r	8,270m	2:25.1	RowErg	2x20 min. 5 min rest. Every 5 min 14,16,18,20 spm. Negative split each piece and go harder the second piece.	View workout
02/10/21	5:41	1,014m	2:48.4	RowErg	Warm up	View workout
02/07/21	6x500m/1:45r	13:59.7	2:19.9	RowErg	6x500 (2 of 2). I did each piece at the following rates: 14,16,18,20,22,24 spm. The last one I sprinted a little.	View workout
02/07/21	6x500m/1:45r	12:48.1	2:08.0	RowErg	6x500 (1 of 2). I tried to go around my 2k split for all of them.	View workout
02/02/21	4x15:00/3:00r	12,527m	2:23.6	RowErg	4x15 min, rest 3 min. Change spm every 5 min. #1-14,16,18. #2-16,18,20. #3-18,20,22. #4-20,22,24.	View workout
02/02/21	5:00	944m	2:38.8	RowErg	Warmup	View workout
01/30/21	2000m	8:28.7	2:07.1	RowErg	LLVRC test	View workout
01/30/21	500m	2:07.8	2:07.8	RowErg	LLVRC test	View workout
01/27/21	2:55	440m	3:19.6	RowErg	Cool down	View workout
01/27/21	1000m	4:11.5	2:05.7	RowErg	1000 meters @ 2k split goal (recommended 2:05)@ 24-28 spm	View workout
01/27/21	1:56	288m	3:22.4	RowErg	Cool down	View workout
01/27/21	1000m	4:11.5	2:05.7	RowErg	1000 meters @ 2k split goal (recommended 2:05)@ 24-28 spm	View workout
01/25/21	30:00	6,346m	2:21.8	RowErg	30 min, NEG split @75%. Every 5 min: 14,16,18,20,22,24 spm	View workout
01/25/21	2:05	254m	4:06.6	RowErg		View workout
01/25/21	20:00	4,164m	2:24.0	RowErg	20 min, NEG split @66%. Every 4 minutes: 14,16,18,20,22 spm	View workout
01/25/21	3:01	525m	2:52.7	RowErg	Warmup	View workout
11/20/20	2500m	10:52.3	2:10.4	RowErg	2500 m. Wanted to see how I would do	View workout
11/20/20	5:00	1,038m	2:24.5	RowErg	Warmup	View workout
11/18/20	v1:00/2:00r...24	4,022m	1:59.3	RowErg	1:00 on/2:00 rest x4; 0:30 on/0:30 rest x16; 1:00 on/2:00 rest x4; ALL @32 spm; 5 minute rest between each part	View workout
11/11/20	v5:00/r...18	9,051m	2:19.2	RowErg	5 minutes @26-28spm, 30 sec @SPRINT, 1:30 @ 22-24 spm, 2 min rest; ALL x6	View workout
11/06/20	20:00	4,149m	2:24.6	RowErg	20 minutes. Every 4 minutes 18,22,26,22,18 spm. Negative split the WHOLE piece. Drag factor was at 100 (10 less than normal)	View workout
11/06/20	4:34	1,118m	2:02.8	RowErg	Checking drag factor. Changed it to 100 for my next piece	View workout
11/06/20	5:10	956m	2:42.5	RowErg	Warmup	View workout
11/04/20	v10:00/6:00r...5	5,730m	2:16.1	RowErg	Intervals. 1st and 2nd 10 minutes @24-26 and 2:20 split. 3rd-5th 2 minutes @30 and 2:06 split	View workout
11/04/20	17:48	3,232m	2:45.3	RowErg	Warmup. Worked on technique.	View workout

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