Concept2 Forum

So two PB this week.
First 14.9 for 100m with maks watt 987. Rodacy in competition i first time ever break 3:00 for 1k and hit 2:57:7. I think I started to slow because i have strony finish. I was 3rd

4x10 min with 4min rest at @24spm
splits: 1:49.2/500m 1:49.8/500 1:49.0/500 1:48.6/500.

Nice splits. You like me row at low spm, so its a lot of room to improve by row on higher sum with the same watts per stroke. Good luck in Boston.

Morning some dynamic gym. Afternoon 15 min warmup and 45min @2:00 22-23str/min strapless.

Rowing strapless is also good idea. In my case it helping me focus on leg and don't pull to much from back.

Morning 30min warmup and 4 circles of endurance gym.
Afternon 30 min warmup and some intervals:
4x2min with 4 min rest splits 1:29/1:30/1:31/1:33
2 minute rest and
2x1:20min with 2:40 rest splits 1:31/1:32

Another 2k test in club. Maybe not even close to world record,but I'm happy with that score. Almost 4s faster than month ago and 9s faster than 2 moths ago:)

Nice PB's guys.
@ Chris 1k is always really hard. In my opinion the best tactic is hold the avg pace that you want for first 700m and the for last 300m shorten the slide, get spm up, and fire the rocket. If you do it well, you will don't remember finish but you will have PB

I started using HR monitor about two months ago. My max HR from this formula is about 200, but I do 15min intervals on 180-200 b/min and not feel that rate, I feel OK besides my muscles are burning

4x10 min 4 min rest 310W 270W 270W 265W rate 23-24
I supposed to do all on 310-330W, but I hope that coach only kidding

@greg Great 5k.
I feel that I've done a lot of good work this winter and i believe that OTW season be also successful, and I get another U23 Polish Champ medal after this year lucky 3rd place in 8+

My second 2k and new PB. Month ago was 6:27 in chamionship, nów 6:22 on 2k test in club. Happy, but angry about that 2s.

3x15 min 5 min rest 275 / 258/265 watts 23 avg stroje rate.

2x 30 min 21spm avg 1:56.

20' of rowing tank and gym.