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Concept2 Blog

Aug 25 AMBTIF Arshay Cooper Camp: Five Years of Partnership
Aug 24 Circuit Training with the Concept2 StrengthErg
Aug 21 Training with Watts on Your Concept2 Erg
Jul 22 The StrengthErg & ErgData

Kasia Pawlega

Log

Date Workout Score Ave Comments Action
09/01/21 30:00 6,214m 2:24.8 View workout
08/16/21 3x15:00/2:30r 9,936m 2:15.8

Base

Rest 2:30
Rate: Open

Pace notes:
2k Pb plus 14 sec and try to get faster

 View workout
08/11/21 v100m/1:00r...9 2,500m 1:56.9

60 min PREP W06/08 Orange/Red

Rest 1:00
Rate: Open

Pace notes:

 View workout
07/28/21 8x0:45/0:45r 1,569m 1:54.7

Red

Rest 0:45
Rate: Open

Pace notes:
start 2k Pb +0 sec.. if possible get faster

 View workout
07/12/21 24x500m/1:00r 53:05.6 2:12.7 View workout
07/07/21 16x1:00/1:00r 3,787m 2:06.7 View workout
07/05/21 v4:00/r...12 8,790m 2:16.5 View workout
06/23/21 10x300m/2:00r 12:02.9 2:00.4 View workout
06/21/21 3x10:00/2:30r 6,477m 2:18.9 View workout
05/31/21 2000m 8:49.9 2:12.4 View workout
05/26/21 v250m/1:30r...9 4,500m 2:04.3 View workout
05/24/21 5x5:00/4:00r 5,807m 2:09.1

2k PREP. W09/12 (Orange)

Rest 4:00
Rate: 28spm
Pace notes: start 2k Pb plus 8/10sec. maintain throughout or faster

 View workout
05/21/21 2500m 10:51.3 2:10.2 View workout
05/19/21 30:00 6,253m 2:23.9 View workout
05/12/21 5x500m/3:00r 10:04.0 2:00.8 View workout
05/10/21 30:00 6,387m 2:20.9 View workout
04/28/21 2x10:00/5:00r 4,541m 2:12.1

Base (Green)

Rest 1:00
Rate: 22spm
Pace notes: 2k Pb plus 16-20sec. Or <80%bpm | Focus on technique, consistency, pace…

 View workout
04/23/21 3x10:00/4:00r 6,691m 2:14.5

2k PREP. W04/12 (Orange)

Rest 4:00
Rate: 22 /22 /24 /26spm
Pace notes: @22, 2k Pb plus 14sec.
@24, 2k Pb plus 10sec.…

 View workout
04/12/21 6x150m/2:30r 3:08.0 1:44.4 View workout
04/12/21 10:00 2,207m 2:15.9 View workout
04/07/21 v2:00/r...15 6,488m 2:18.7 View workout
03/31/21 v2:00/r...3 9,761m 2:15.2 View workout
03/24/21 v2000m/1:00r...4 3,750m 2:06.2 View workout
03/12/21 1:00 285m 1:45.2 View workout
03/12/21 1:00 277m 1:48.3 View workout