Concept2 Forum

L3 50”
Pace: 1:59.4
Distance: 12,559
Spm: 26

L4 60”
Ref pace 1:44
18.2 spm
Target: 14,372
Actual: 14,390

L2 3K/2.5K/2K
Goal average pace: 1:52.1
3K: 1:52.5
2.5K: 1:52.0
2K: 1:51.5

L4 60”
Ref pace 1:44
18.2 spm
Target: 14,372
Actual: 14,399

L1 4 x 1K
Goal pace: 1:47.1
1:47.3
1:47.1
1:47.0
1:46.8

L4 60”
Ref Pace 1:44
18.1 spm
Goal meters: 14,339
Meters rowed: 14,356

L3 Continuous 16K
Goal pace: 1:59.8
Pace: 1:59.7
Time: 1:03:51
Average spm: 25

L4
50' Ref pace 1:48 17.8 spm

2500 m warmup
176/176/186/176/176
Target: 11,476 m
Actual: 11,494 m
2500 m cooldown

L4
46' Ref pace 1:48 17.8spm

2500m warmup
176/178/176/180/110
Target m: 10,559
Actual: 10,575
2500m cooldown

Did some training with the WP about 2 years ago, haven't really spent much time on the rower since then, but got the itch to give it a shot again. We'll see how it goes. No real long term goal as of now, just getting my feet under me with some L4 work. Here's today's workout: 2500m warmup L4 42' Ref...

Last 2 workouts: L2 4K warmup 5 x1500m Goal pace 1:45.6 1:45.7 1:45.6 1:45.5 1:45.5 1:45.4 4K cooldowon L3 2500m warmup Continuous 19,250m 1:56.8 1:14:58 25 spm 2500m cooldown Few things came up over the last week which got in the way of my training, only rowed about every other day. Felt the mental...

L4

2500m warmup

60' 1194 strokes 19.9spm Ref pace 1:41
196/198/200/202/200/198
Goal meters: 15,243
Meters rowed: 15,256

2500m cooldown

L1

4K warmup

4K pyramid

250m: 1:31.0
500: 1:40.8
750: 1:41.8
1000: 1:42.3
750: 1:41.8
500: 1:40.7
250: 1:30.6

4K cooldown

L4

2500m warmup

60' 1,188 strokes 19.8spm Ref pace 1:41
196/198/200/196/198/200
Goal meters: 15,218
Meters rowed: 15,232

2500m cooldown

L3

2500m warmup

Continuous 19K
1:56.9
1:14:02
25spm

2500m cooldown