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Nov 4 Strength Meets Innovation: Introducing the Concept2® StrengthErg™
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity
Oct 16 Starting Your Workout: Warming-Up 

Kelly Harris

Log

Date Distance Time Pace Comments Action
05/27/10 6,968m 30:00.0 2:09.1

22spm

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05/19/10 10,422m 45:00.0 2:09.5

2:07.2@22spm w/5'cooldown

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05/17/10 14,356m 1:05:00.0 2:15.8

2x30' w/5'cooldown

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05/03/10 9,201m 40:00.0 2:10.4

2x20'

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12/24/08 16,334m 1:12:30.1 2:13.1

10' warm-up, 12K, 10' cool-down

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12/23/08 20,537m 1:05:30.0 1:35.6

15' warm-up, 5K-4K-3K-2K-1K, 10' cool-down

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12/22/08 21,494m 1:36:00.0 2:13.9

15' warm-up, 3x5K, 15' cool-down--1@2:14, 2@2:12.9, 3@2:12

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12/19/08 13,607m 1:00:00.0 2:12.2

3x20'

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12/16/08 10,969m 48:00.0 2:11.2

2x24', 1st one straight, 2nd one @ 2-3' on/1' off

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12/15/08 8,541m 40:00.0 2:20.4

On sliders

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12/13/08 12,000m 53:47.2 2:14.4

2:14.4 18-20-22 rate change every 2K

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12/12/08 8,873m 40:00.0 2:15.2

On sliders

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12/11/08 10,153m 45:00.0 2:12.9

On sliders, 5' warm-up, 2x20'

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12/10/08 13,647m 1:00:00.0 2:11.8

30'-20'-10' (feet out, feet in, w/bungee)

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12/10/08 10,000m 45:37.0 2:16.8

900m on/100m off

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12/09/08 4,512m 20:00.0 2:12.9

As part of 60' Brick

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12/05/08 5,000m 22:07.7 2:12.7

2:12.8

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12/04/08 10,000m 43:26.3 2:10.3

2:10.3

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12/02/08 9,161m 40:00.0 2:10.9

2:10.9

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11/29/08 10,344m 45:00.0 2:10.5

4'on/1'off

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