Concept2 Forum

Hi all, my first post since last year when I hit my 5k target (below 20mins before Christmas) Since then, I focussed on cycling, then early March I succumbed to Corona Virus which ruined me and my training for 3 weeks. Anyway, over the last 3 weeks I've slowly got back into the swing of things on th...

By June:

1) A further 20kg weight loss to achieve target of 102kg
2) Continue with my 3 x weights workouts each week
3) 7:20 2k
4) 19:10 5k
5) 40:00 10k

By December:

1) Maintain weight loss
2) 2k sub 7 min
3) 5k 18:30
6) 10k 38:xx

It's pretty good. I spotted a couple things that are pretty minor: 1)try to move your hands away completely before you bend your legs on the recovery. Your hands are very slightly trying to get away from your knees. 2) you're flexing your arms slightly at the beginning of the drive and starting to l...

Nice session. I'm away for Christmas for 3 weeks now so hoping my times dont regress too much.

Big day for me today, 5k test - I set a target 3 months ago of 20 mins. I was around the 21:30 mark at that point: 19:54.5 5,000m 1:59.4 205 1006 23 158 4:01.9 1,000m 2:00.9 198 980 23 152 4:02.0 2,000m 2:01.0 198 979 23 157 4:00.7 3,000m 2:00.3 201 991 23 157 3:58.5 4,000m 1:59.2 206 1010 24 159 3:...

Take care Lindsay, it must be a really troubling time to not know what is going to happen at any given time Thanks stu - not directly impacted but it has been quite a day as predicted with a lot of houses lost and at least one fatality in SA. Weather changed tonight is cooler but very windy which i...

My training plan is currently split between weights workouts and cardio on the erg/Wattbike. I broke my ankle 4 years ago and piled on weight due to a lot of inactivity, still got a couple of issues with my ankle and that precludes weight bearing cardio for the short-term. Weights: Monday - leg day ...

Thanks for all the encouragement on my posts! This weekend was a bit of a blip in my weight loss journey, the wife and I are away for Christmas so we spent the weekend having an early Christmas and all the trimmings that go with it. Treated myself to an easyish 5k: 20:23.6 5,000m 2:02.3 191 957 23 1...

A few sessions to add this week. An easy 10k on Monday evening 43:57.0 10,000m 2:11.8 153 825 21 8:48.0 2,000m 2:12.0 152 823 21 8:46.2 4,000m 2:11.5 154 829 21 8:49.7 6,000m 2:12.4 151 818 21 8:48.5 8,000m 2:12.1 152 822 22 8:44.6 10,000m 2:11.1 155 833 22 An easy 5k on Tuesday: 20:56.3 5,000m 2:05...

Welcome! I think it depends upon what your goals are. For me the best way to reduce erg times are to row on the erg. However, even when I rowed on the water, I would still do 1 or 2 cross training days a week. Simply to do something different and keep interest. How comfortable are you with your tech...

Yesterday was 10k time. 42:08.7, 2:06.4 av 22spm 153 bpm 2000m 2:07.4, 22spm, 142 bpm 4000m 2:07.3, 22spm, 147 bpm 6000m 2:07.2, 23spm, 153 bpm 8000m 2:06.6, 23spm, 159 bpm 10,000m 2:03.5, 23spm, 168 bpm Hard session, especially after a 6 mile hike earlier in the day. I'm reaching levels of fitness ...

A new session for me today, a 3 x 2k with 4min rest. Thanks to those on this forum who gave pacing advice. I went for 5k PB pace for the first 2 intervals and then a hard push on the last: Overall 2:01.2 at 23spm 2000m 8:09.4 at 2:02.3 23spm 148bpm 2000m 8:08.3 at 2:02.0 23spm 157bpm 2000m 7:57.0 at...

Next session will be a 3 x 2k - 4 min rest. Any tips on how to pace it? If you know your 2k pace it should be roughly 2k+ 8 to start with and gauge how you feel. I'd then drop to + 7 and + 6 if you're feeling up to it. Thanks, that sounds sensible. I don't have a recent 2k score, but on the basis m...

Disappointing handle down for me after only 15km of a half marathon attempt. I was really struggling even at an easy pace. My heart rate was above what it should have been and my strokes were getting weaker. I'm not sure if it was the rock climbing I did for 2 hours the day before or the crappy nig...

Two tough sessions over the weekend - I hadn't erg'd in 10 days due to a hand injury, but had punished myself on the Wattbike and weights in that period. Saturday - 10k - 3 seconds better than last 10k 42:19.7 - 2:06.9 average - 22 spm - 154 av heart rate 2000m - 2:08.0 - 22 spm - 143 bpm 4000m - 2:...