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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 

Clay Kelley

Log

Date Distance Time Pace Comments Action
02/23/21 2,500m 10:28.9 2:05.7

With 20 sets chest back abs

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02/20/21 7,500m 31:51.9 2:07.4

3x2500 Yes. Felt good

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02/19/21 7,500m 32:46.4 2:11.0

Row 7500. 3x2500/r4:00, hrt cap 130/150/140. (+-3🤨). 2nd test. Very painful lower lat. came out to hard at 1:55

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02/17/21 2,500m 10:48.0 2:09.6

Row 2500. + 20 sets Legs shoulder abs

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02/16/21 2,500m 10:35.0 2:07.0

Ski 2500, + 20 sets chest back abs

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02/14/21 6,742m 30:00.0 2:13.4

30 min ski erg. Tough

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02/13/21 6,727m 30:00.0 2:13.7

Ski trip. STEAMBOAT Feb 1-8, then 4 days recover. I’M BACK. !!!

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01/31/21 4,109m 19:02.7 2:19.0

140,000 meters this month (Jan 2021). Row/ski everyday this month.

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01/30/21 2,000m 9:13.8 2:18.4

Warm up —-cool down. KTM ride today PPF pop p

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01/29/21 4,000m 18:00.2 2:15.0 View workout
01/28/21 3,000m 13:18.9 2:13.1 View workout
01/27/21 6,513m 30:00.0 2:18.1

Easy 30 min solo row. Felt strong no issues. Rhomboid much better

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01/26/21 4,000m 16:52.2 2:06.5

Rhomboid feels good. But careful. Full lactate 2nd split. Maybe not warmed up??? Something to work on.

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01/25/21 5,000m 22:14.1 2:13.4 View workout
01/24/21 3,000m 12:49.9 2:08.3

Rhomboid protection ski, gotta finish out the month then 7 day erg break

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01/23/21 4,000m 17:22.2 2:10.2

High rate with no drive and light hand pressure. Rhomboid still hurts so taking us easy

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01/22/21 2,000m 10:00.4 2:30.1

Rhomboid major injury. Easy active recovery ski

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01/21/21 5,000m 23:06.0 2:18.6

Rhomboid injury. Easy row

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01/20/21 5,000m 21:03.9 2:06.3

Excellent ski, change rate every 1000m

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01/19/21 2,500m 10:46.6 2:09.3

Finished out 5k poop ride 🤣🤣

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