Concept2 Forum

latest works
6 km @ 1'59''5 25 strokes
4 x 400 @ 1'43''5 rec 2'
3 km @ 1'55''3 26 strokes
500/300/200/500/300/200@ 1'43'' rec 2' after 6' 500@ 1'42''1
4 x 750 @ 1'47''8 rec 4' 30 strokes

construction works
1)10km @ 2.08'' 21 strokes
2)3 x 2000 rec 4' @ 1'58''5 24/25 strokes
3) 2x5000 rec 4' @ 2'05''0 22 strokes

the last time I practiced less rowing machine but I went more to the river .
latest works:
4 x 1500 @ 1'58''rec 3'
2 x 15 '@ 2'01'' rec 3'
9 x500 rec 2' alternating 1'52'' / 1'48''

yesterday warm up + 4 x 2000@ 1'59''6 rec 2' 00''
today warm up + 10 x 300 @ 1'48''8 rec 1'00'' + 2 x 500@ 1'48''0 rec 2'00

recent workouts
1- warm up + 3km @ 1'55''8 DF 135
2- warm up + test 1' @1'34''0 319mt pb equaled DF 155
3- warm up+ 10 km 2'08''6 22/23 sm hr 135 DF 125

Thursday 2 x 10 x 200 @ 1'55'' rec 30'' / 10'
Friday 50' slow (2'15'' ) HR 120
Saturday training on track (2x60 2x 80 2x200)
Sunday rowing on the river
Monday 30' @2'01''5 km 7403 HR 151 DF 125 25 strokes

Newbie here (so please be kind :D :D :D I did 2k today only my 2nd one and I have no previous rowing experience... First online session using rowpro - 2k - 7:49.5 Pace - 1:56.5 SR 28 - i had to take a breather and slow down twice tho :oops: - Is my stroke rate too high at 28? I feel there`s a lot o...

monday warm up + 30' @ 2'03''8 (DF125) ( fatigued from races 4x100 and 4x400 athletics Saturday)
Tuesday warm up + 2 x 2000 rec 5' 7'45''1 7'45''2 (DF135 )

the last two training sessions on the rowing machine

warm up + 3000 11'36''0 (1'56''0)
warm up + 8 x 500 rec 2'00 @1'51''0 alternating 1 DF 165 1 DF 120

last period

1) 3000 11'38''
2) 5000 19'52''
3) 12x500 rec1' @ 1'58''
4) 2 x 3000 rec 5' 12'05'' 12'04''
5) 1000@ 1'55''6 + 2000@ 1'58'' 3000 @1'59''3 rec 2'/3' +6x 1' rec1' @1'50''
6) 10km @ 2'08''9 42'56''

last Works
1) warm up + 30 'variations of speed 1'@ 1'56'' 1'@2'08'' total average 2'01''4 mt 7418
2) warm up + 6 x 1000@ 1'58''5 rec 1'00''

Friday warm up + 5 x 1000 rec 20'' 1^@2'07''5 2^@ 2'05'' 3^@2'02'5' 4^@2'00'' 5^@1'55'' + 10x30''@1'44'' rec 30''
saturday: warm up + 30' @2'01''6 mt 7410

This morning: * 3k w/u * followed by first attempt on the 1k - wasn't too sure how to pace it so aimed at 2k pace minus 2 secs (1.53), then all out in last 400m, maybe a tad too conservative - ended up with 3'42".4 on 25 spm https://papyuk.smugmug.com/Other/MISC/i-WG42HZR/0/M/WP_20160313_002-M.jpg ...

Sunday Italian league open c2 mt 2000 lightweights 7'19''4 PB . under the 7'20 ' ' ! goal -centered

Thursday warm up + 1500 + 500 rec 2' 5'32''4 + 1'50''
Sunday : c2 Italian Open Championship. cat 50/59 light mt 2000 7'19''4 PB 4th ranked