Concept2 Forum

Just rowed W4D4 6K @ 15 SPM 2:30 pace. Felt like it was pretty good and my HR was reasonable at the end of it (a little higher than I'd like). I probably honestly should go down to 13-14 SPM given my fitness level, but it's really hard to row that slowly for me. When I finished did a 500m for kicks...

I can barely keep up with this thread now. :o For those looking for a way to pace the 'steady' sessions, here are the tables from the Wolverine Plan. http://pdfsr.com/pdf/wolverine-plan-tables (Table 2: Level 4 Pace Chart) You select your 2km pace (or give it a conservative estimate) and the table ...

Fish, If the pace is too fast for your goal in a long slow piece, don't ease off on the power - lower the rate. Try to keep amount of work done per stroke the same at all rates. In that way your speed is controlled by your stroke rate. There is nothing wrong with stroke rates under 20 spm. The Wolv...

@Bob: Yeah, saw the knees - how do I fix that? Foot position??? And I never noticed the pause before but it's certainly there. So, hit the finish then hands immediately start the recovery... @Jackrabbit: Mantis wrist means bent? Geez, you'd think I'd feel that. Ok, straight wrists, pull straight bac...

... You may have to soften up your stroke a little to match the UT2 pace ... This is exactly what I had to do during my 5k last night. I'd naturally drift to 2k+20s, and have to "soften up" a bit to slow myself down. HR was fine though, it was on the low end of the UT2 range - so maybe I should kee...

Yesterday: PPB W1D3 (UT2 5000m) 2k+30s, HR well within UT2 range SPM: 20-22 SLOW but steady - this was not as bad as I thought it would be, as I like hard intervals better than the LSD stuff. But I'm starting up a new series on Netflix (Orange is the New Black) and the time seemed to fly. I would ha...

I'm here, I'm here!!!! Got my bluetooth HR monitor and I think it will REALLY help keep the easy rows E A S Y. As it seems is the common problem, it is WAY too easy for me to crank up the intensity when it's supposed to be an easy aerobic day. I'm going to stick with the PPB (Pete's Plan Beginner) -...

Any recommendations for a belt type HR monitor that's relatively inexpensive? Thanks overall for the feedback! I use the ErgData app on my android phone (set on top of the PM3 using the little mount C2 sells) which displays a bit more info, including HR - I just got the Wahoo TICKR HR monitor which...

This group is so motivating! I've been consistent this week rowing at night (Crossfit in the AM), and feeling good. So far just focusing on getting some meters on the logbook, but having some fun with determining reasonable paces and finding my sweet spot for rate (which seems to be in the very low ...

OK - I don't think we will all be able to stay on the same day and same session - life and personal things get in the way. There is going to be a boat launch on the 14th with the first session (8 x 500 R 3:30'). Those that can make it will. Ideally, as many of you that can stay with the rotation as...

Only because it would be fun to have you in the group...one could create a 9 day week and put two long days or one long day and one rest day between each of the 3 hard days. You would then do a 3 week cycle in 4 weeks. I'm considering this actually for the first cycle if Jack will let me. Ooooh - t...

Worst case I can dial it a back a bit and go for 4 days of erg/week at 2 interval / 2 steady state, and ramp up as it gets closer to the end of Feb - plenty of time before the big day. That a would be a 50/50 strength/endurance ratio. Plus, you are already doing plenty of strength work with Crossfi...

Thanks for the quick replies all! I am definitely on the look out for overtraining - yes, my CF workouts are HARD, and I'm at a pretty competitive gym with a focus on heavy lifting, so it's intense. That said, back in my tri training days I regularly did 2x/day workouts to get all the swim/bike/run ...

Can you all tolerate another newbie with a bunch of questions? I hope so. :) AWESOME group here and I learned a ton just reading through this thread. Background: Female / 47 years old / Crossfitter (feel free to groan and roll your eyes!) / 5'9" / 155# I LOVE rowing, likely because I am tall so half...