Concept2 Logbook | Log for Mark D.

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Mark D.

Log

Date	Workout	Score	Ave	Type	Comments	Action
06/11/25	v4:00/1:34r...9	6,235m	2:14.7	RowErg	RA 5K W4S1 🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣‍♀️ Pace Guide = 2K+6-8 (5K+1-3)	View workout
06/10/25	v4:00/0:53r...2	5,130m	2:20.3	RowErg	RA 5K W3S5 🚣 Week 3 Session 5 is 20 mins at 24 strokes per minute 🚣‍♀️ Pace Guide = 2K+12 (5K+7) Effort Guide = 6-7…	View workout
06/09/25	v4:00/1:14r...7	7,087m	2:23.9	RowErg	RA 5K W3S4 🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣‍♀️ Pace Guide = 18spm…	View workout
06/06/25	v5:00/1:18r...21	5,584m	2:14.3	RowErg	RA 5K W3S3 🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣‍♀️ Pace Guide = MAX POWER each stroke Effort Guide…	View workout
06/03/25	v4:00/3:40r...2	6,762m	2:30.8	RowErg	RA 5K W3S2 🚣 Week 3 Session 2 is 30mins at 20spm with 1 power stroke every minute 🚣‍♀️ Pace Guide = 2K+18-20 (5K+13-15)…	View workout
05/28/25	2:04	363m	2:51.9	RowErg	Workout Warmup/Cool Down 10 Minutes app.erg.zone	View workout
05/28/25	v4:00/1:24r...6	6,032m	2:24.2	RowErg	RA 5K W3S1 🚣 Week 3 Session 1 is 5 x 5mins 2min rests - at 5K stroke rate (28spm for me) 🚣‍♀️ Pace Guide = 5K + 1-3 - (…	View workout
05/27/25	v4:00/1:11r...5	6,543m	2:26.7	RowErg	RA 5K W2S5 🚣 Week 2 Session 5 is 10min/4/10/4min at 20/24/20/28spm 🚣‍♀️ Pace Guide = 2K + 18 / 12 / 18 / 6 Effort G…	View workout
05/26/25	v4:00/1:00r...7	6,924m	2:27.3	RowErg	RA 5K W2S4 🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣‍♀️ Pace Guide = 2K+20-22 / 18-2…	View workout
05/24/25	v10:00/1:29r...11	7,555m	2:18.9	RowErg	RA 5K W2S3 🚣 Week 2 Session 3 is 10 x2:30 with 1:15 rests at 5k stroke rate 🚣‍♀️ Pace Guide = 2K+5 (5k pace) Effor…	View workout
05/24/25	v1:51/r...1	258m	3:36.8	RowErg	RA 5K W2S3 🚣 Week 2 Session 3 is 10 x2:30 with 1:15 rests at 5k stroke rate 🚣‍♀️ Pace Guide = 2K+5 (5k pace) Effor…	View workout
05/23/25	v13:00/1:32r...3	7,710m	2:31.7	RowErg	RA 5K Plan W2S2 🚣 Week 2 Session 2 is 3 x 13minutes with 90 second rests 🚣‍♀️ 18spm then 20spm then 18spm Pace Guid…	View workout
05/23/25	v0:10/r...1	20m	4:10.0	RowErg	RA 5K Plan W2S2 🚣 Week 2 Session 2 is 3 x 13minutes with 90 second rests 🚣‍♀️ 18spm then 20spm then 18spm Pace Guid…	View workout
05/22/25	v4:00/1:54r...8	6,465m	2:28.4	RowErg	RA 5K W2S1 🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30 rests 🚣‍♀️ Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3) E…	View workout
05/20/25	v4:00/1:22r...10	6,553m	2:35.6	RowErg	RA 5K W1S5 🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣‍♀️ 4mins done at 20spm 2mins done a…	View workout
05/19/25	v4:00/0:56r...3	8,596m	2:33.5	RowErg	RA 5K W1S4 🚣 Week 1 Session 4 is 2 x 20 minutes at 22spm (2 minute rest) 🚣‍♀️ Pace Guide = 2K+16 to 18 (5K+11 to 13) …	View workout
05/17/25	v4:00/1:44r...13	6,041m	2:19.0	RowErg	RA 5k W1S3 🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️ Pace Guide = 5K pace or better (2K+5-6) Ef…	View workout
05/16/25	v10:00/1:31r...4	8,161m	2:27.0	RowErg	RA 5k Plan W1S2 🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️ Pace Guide = 2K+20/18 (5K+15/1…	View workout
05/15/25	v4:00/1:56r...6	5,140m	2:20.0	RowErg	RA 5K W1S1 🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣‍♀️ Pace Guide = 2K+6-8 (5K+1-3) Effort Guide…	View workout
05/13/25	v4:00/3:06r...2	8,756m	2:30.7	RowErg	Rowalong 5K Plan Prologue 🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️ Pace Guide = 2K+18-20 (5K+13-15) Effort Guide = 5…	View workout
03/22/25	v4:00/1:09r...6	7,893m	2:28.2	RowErg	RA WK4S3 5×7min @20SPM 4min Warmup 5×7min @20SPM 1 min rest 2k+19 yout…	View workout
02/22/25	v5:00/0:43r...5	4,207m	2:29.7	RowErg	RA WK4S2 7/5/3/1 4min 7/5/3/1 with 2 min rests 24/26/28/30 2k+12/9/5/2 youtu.be/N1…	View workout
02/16/25	v4:00/2:19r...4	8,083m	2:28.4	RowErg	RA WK4S1 (Bottom) 3x12 4min Warmup 3x12min @18SPM 2k+21 90second rest youtu.be/1Sq…	View workout
02/10/25	v5:00/2:06r...2	5,376m	2:19.5	RowErg	RA WK3S6 (Mid) 20min@ 28SPM app.erg.zone	View workout
01/31/25	v4:00/1:22r...5	8,970m	2:27.1	RowErg	RA W3S5 (Bottom) 4x10min 4min Warmup 4x10min @20SPM 2k+19 1min rest youtu.be/xH9A-…	View workout

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