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Dec 23 Why Concept2 Supports 40 Year Old Ergs
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Dec 16 Holiday Season Erg Workouts

Byungmoon Cho

Log

Date Workout Score Ave Comments Action
01/09/24 10000m 40:59.3 2:02.9 View workout
12/31/23 21110m 1:33:12.8 2:12.4 View workout
12/30/23 10000m 42:14.7 2:06.7 View workout
12/29/23 1000m 4:38.6 2:19.3

Warm down

 View workout
12/29/23 v4:00/2:00r...7 5,078m 1:52.2

4/3/2/1/2/3/4 minutes with 2 minutes rest
Max. effort
125 DF (a bit too high)

 View workout
12/29/23 2500m 11:34.4 2:18.8

Warm up

 View workout
12/26/23 1:00:00 13,662m 2:11.7

Steady state UT2, 10k, 2:12 split, 19 SPM, 111 DF
RPE 4
137 BPM

 View workout
12/23/23 v12:00/2:00r...3 9,025m 1:59.6

3 X 12 Minutes with 2 Minutes Rest - WOD
Max effort. Try to keep 2:00 split.
Try to stay in UT2 but probably gone over to anaero…

 View workout
12/23/23 2000m 9:36.4 2:24.1

warm up

 View workout
12/22/23 10000m 46:35.1 2:19.7

Steady state UT2, 10k, 2:20 split, 19 SPM, 100 DF, did this right after 10 mins max effort
RPE 4
133 BPM
Low DF works better…

 View workout
12/22/23 10:00 2,657m 1:52.9

10 mins max effort
30 SPM
100 DF
Found DF perhaps bit low, felt like spinning the wheels a bit

 View workout
12/22/23 2000m 9:38.0 2:24.5

warm up

 View workout
12/20/23 2500m 11:58.8 2:23.7

Warm down

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12/20/23 5000m 19:43.9 1:58.3

Steady-state UT1, 5k, 2:00 split, 25 SPM, 122 DF
RPE 7

 View workout
12/20/23 2500m 12:04.3 2:24.8

warm up

 View workout
12/18/23 1:00:00 13,645m 2:11.9

Steady state UT2, 1 hour, 2:12 split, 19 SPM, 117 DF
RPE 5
127 BPM

 View workout
12/17/23 5000m 19:47.9 1:58.7

Steady-state UT1, 5k, 2:00 split, 23 SPM, 119 DF
RPE 7
Wanted stay below 151 bpm but eventually drifted into 156 bpm for the last…

 View workout
12/17/23 10:00 2,202m 2:16.2

Warm up.
RPE 1, zone 1

 View workout
12/16/23 10000m 43:36.3 2:10.8

UT2 (80%, 134 BPM), steady state recovery
RPE 4 (1-10 scale)

 View workout
12/15/23 1000m 4:27.9 2:13.9 View workout
12/15/23 v4:00/4:00r...4 4,092m 1:57.3 View workout
12/15/23 1000m 3:30.6 1:45.3 View workout
12/15/23 1000m 4:18.3 2:09.1 View workout
12/13/23 10000m 43:47.2 2:11.3 View workout
12/12/23 v4:00/4:00r...4 4,203m 1:54.2 View workout