Concept2 Forum

Sadly, my house flooded with Hurricane Milton. I did manage to save the C2, but I've no place to set it up right now. BPP is on pause until I can clear some space.

I will continue to monitor this thread for inspiration!

Week 6.1. Sat on 2:22 for the 7500m until my wife called with 2k remaining and ruined my nice looking data.

I'm dreading the 3 x 2k coming up next. Not my favorite interval session. Just a reminder to me of how slow my 2k really is.

Week 5.2: 4 x 800m / 2min rest – Go for the same average pace you managed in the 3 x 1000m session last week, but when it comes to the last interval, see how fast you can do it, but maintaining good technique. Target pace was my 2:09 average from my 3 x 1k last week. Did these after a 5k warm-up. I ...

Week 4/5 -- 2 x 2500 2 mins rest, go for 1 sec/500 quicker than previous 6000 so 2:11.x https://i.imgur.com/PA2rKVg.png Done, with some consistency :D Still not feeling fully up to strength after my near-death experience with man flu. It seemed harder than it should have been but ultimately not too...

5.1 done. Started out pretty sluggish after a long day of work and a full weekend of waterskiing. Felt a lot better at the end.

I'd thoroughly recommend doing air squats, wall sits, planks and other Pilates type exercises to strengthen your core, as you definitely need to strengthen your glutes and hip flexors as well as strengthening your lower back and stretching your hamstrings. The rower is a great way of getting into g...

I look at the WOD every day, but rarely ever wind up doing them. They are often too short and I find the rest intervals odd. There are also no steady state rows. Your best bet is to find a rowing plan you like and then just add your daily workout manually on the PM or into ergdata and then sync with...

UT2, only fractionally slower than previous 6000m with just a little hr drift in the final 500. I'll take it. However, I am puzzled that each split shows as 20 spm but the average is 19. That is strange. Some sort of rounding error. I've given up using HR as a guide on my long rows. I have a signif...

4.2 today. Pete says to aim for you average on the previous 500m intervals which was 2:11.7. I went out trying to hold 2:11. https://photos.smugmug.com/Other/Lens-test/i-HthpNDQ/0/LW8PDHPv5xttGdxM8NrJHsMZTL65gcbf2dX3qCpvK/O/4.2.jpg Satisfied, but I know I could be faster if I were able to rate up a ...

4.2 3x1000 r2 Gave that everything I had, including a new max HR. Target was 2:00 flat. 2:01.1 was best I could manage. Time Meters Pace Watts Cal/Hr S/M HR 12:06.8 3,000m 2:01.1 197 977 30 177 3:59.9 1,000m 1:59.9 203 997 31 175 r: 2:01 116m 4:01.7 1,000m 2:00.8 198 982 30 177 r: 2:01 88m 4:05.2 1...

You say you have time and your cardio endurance is lacking. Focus on making improvements here with some longer steady state rows. This will help you more that 1 minute intervals. The 2k is about speed AND endurance. It's a surpisingly long distance when you get into it.

3.5 6x500 r2 Look back in your training diary to week 1 when you last did this session. Start out 1second faster pace and see how you get on. My pace for this workout in week 1 was 1:55.7. When I tried holding that for the week 2 4x750 I blew up in the 2nd interval, ending up with a 2:00.1 pace. I ...

Interesting that you treat the two long weekly pieces differently. I never thought of them that way. I typically use the optional distance piece of the week as my UT1 row (if done) and keep the two mandatory distance rows at UT2 (technique, relaxation, recovery). Week 4/3 -- 6500m https://i.imgur.co...

Week 3, Day 4. Snuck home from work to fit this one in today. Started off sluggish without any warmup. My goal was to hold 2:22 https://photos.smugmug.com/Other/Lens-test/i-9XrTMnm/0/MLwdpVtwq2RQQLkWRHqdr9zdTjHNwM9Rkg4NsdbMZ/O/3.4.jpg Nice one! Do you typically warm up for the distance pieces? I've...

Week 3, Day 4. Snuck home from work to fit this one in today. Started off sluggish without any warmup. My goal was to hold 2:22