Concept2 Forum

Just ride harder and you’ll quickly forget about the breeze.

Three mile run in 20:13 (6:44 pace) and 30 mins of swimming after. I'm going to focus on the Marine PFT for a while and see how well I can do. The current perfect score is a 3 mile run in 18 mins or less, 20 dead hang pull-ups, and 100 crunches in 2 mins.

3000y of long fin swimming (legs only).

I tend to feel hard efforts on the skierg in the legs much more so than the rower. As you get tired, you tend to squat a bit more and really use the body to generate force.

The author is stating that middle of the road intervals produced the best results in his study. Whats middle of the road for a 2K race - 500-1500m intervals? Seems like the study confirmed what everybody is already doing (for the most part).

Last few days - rowing skiing swimming

Today - 5 rounds of: 6' elliptical (20 elevation/12 resistance), 10m walk on hands, and 20 X incline sit-ups in 39:55

Ski 1000m (3:45), 10 X sit-ups, 30s handstand, row 1000m (3:40), 10su, 30s hs, ski 1000m (3:42), 10su, 30s hs, row 1000m (3:40), 10 su, 30s hs, ski 1000m (3:43) in 27:33

Back still a bit annoyed, will have to keep intensity down for few days it looks like Did some easy rowing 30 min at rate 20 kept HR under 150- 2:14 pace 20 min same way 2:17 10 min same 2:16 Even though really slow it's still better than the 2:20 pace I had last week with same HR cap 5 sets of 10 ...

Here you go, Shawn, Bas Rutten sprints: Inclined treadmill sprints "This is the hardest conditioning drill for me," Rutten says. "It's very good for explosive power." When Rutten is at his fittest, he runs on the treadmill for 10 minutes at 11 m.p.h. Then, he does a quick static stretch before begin...

5000m of ski/row (1000m intervals - 3:42 ski, 3:33 row, 3:47 ski, 3:39 row, 3:41 ski) then 45 mins of easy swimming (skills practice - combat swimmer stroke and flip turns).

45 mins in the pool. Finished w/750yds of 25yd underwater swims on 45s-1min rest intervals.

Last three days - all swim sessions of 60-85 mins

Today - Two mile treadmill run in 13:16, 5' rest, 2 X 25 incline sit-ups, one mile treadmill run in 6:57.
BW 252 post workout.

1hr in the pool. Lots of long fin and underwater stuff

Yesterday: 1 mile run in 8:30, 25 incline sit-ups, 10 mins elliptical, 30 incline sit-ups, 1 mile run in 6:27

Today: 45 mins in the pool. Finished w/200yds of 25yd underwater swims on 45 sec rest intervals and 100yds of 25yd drown proof swims (feet and hands tied).

1 hr of swimming. Got a solid 40yds underwater - PR.