Concept2 Forum

I am guessing that in the 2.5 years since the last post the transaction either concluded or is no longer a possibility.

Four nights at a B&B with the lady for a wine weekend. Decadent breakfast and way too much wine and at least one six course meal. Incredibly relaxing weekend but then I stepped on the scale when I returned home this morning and :shock: Leave Wednesday afternoon for a four day work conference, so hop...

4.2 3 x 1000m / 3min rest – A new interval session now, working around the same intensity as the 6 x 500m session you did in week 1 (and perhaps as an optional session last week). Try for the same pace you did for that session in week 1. My week on 6x5 was 2:04.7, the optional one on 3.5 I absolutel...

4.1 6500m – You should be getting the idea with these session now, 500m more each week, aiming for the same pace. These two sessions are the core of your training at the moment, and in a few weeks time you’ll realise just how much improvement you’ve made. Time Meters Pace Watts Cal/Hr S/M HR 30:41.4...

[6 x 500m / 2min rest] – Look back in your training diary to week 1 when you last did this session. Start out 1second faster pace and see how you get on. When I did this before, I flied and died. First interval 1:55, last 2:07, average of 2:01.5. So I targeted 2 minutes. Did a 5 minute 2:30 row to w...

3.4 [5000m] – Aim for the same pace as you did for your 6000m in the last session, and try to speed up a little then within the last 1000m. Time Meters Pace Watts Cal/Hr S/M HR 23:58.7 5,000m 2:23.8 118 704 18 148 4:47.1 1,000m 2:23.5 118 707 19 141 4:47.2 2,000m 2:23.6 118 706 18 146 4:48.8 3,000m ...

Time Meters Pace Watts Cal/Hr S/M HR 28:02.2 6,000m 2:20.1 127 737 17 156 5:35.4 1,200m 2:19.7 128 741 18 147 5:37.1 2,400m 2:20.4 126 734 17 155 5:39.6 3,600m 2:21.5 124 725 18 156 5:34.9 4,800m 2:19.5 129 743 18 160 5:35.2 6,000m 2:19.6 128 742 18 163 3.3 6000m – Again, aim for the same pace as yo...

Time Meters Pace Watts Cal/Hr S/M HR 18:11.1 4,000m 2:16.3 138 774 21 162 9:07.4 2,000m 2:16.8 137 769 24 158 9:03.7 2,000m 2:15.9 139 779 19 167 2 x 2000m / 4min rest – This will be the first time you’ve tried longer intervals with a reasonably long rest time. Not too dissimilar to the 5th sessions...

ime Meters Pace Watts Cal/Hr S/M HR 28:10.3 6,000m 2:20.8 125 731 18 160 5:42.0 1,200m 2:22.5 121 716 18 149 5:37.7 2,400m 2:20.7 126 732 18 158 5:37.3 3,600m 2:20.5 126 733 18 163 5:38.4 4,800m 2:21.0 125 729 19 166 5:34.8 6,000m 2:19.5 129 743 18 167 3.1 6000m – The distance is still increasing by...

I think there is a tad bit of feeling under fueled doing them in the morning. It's a combination of a few things that make morning workouts the routine. There are many mornings where I wake up at 5 or 6 and I don't really need to get to work until 10 or 11. The lady leaves for work around 7, and thi...

2.4 [20min] – It’s very likely now that 20min is less than it took you to row the 5500m this week, so aim to row this at the same pace as the 5500m rows this week. Time Meters Pace Watts Cal/Hr S/M 20:00.0 4,249m 2:21.2 124 727 18 152 4:00.0 847m 2:21.6 123 723 19 142 8:00.0 848m 2:21.5 124 725 17 1...

2.3 5500m – Same story as last week, aim for the same pace as the 5500m row a few days ago, but aim to row it as consistently as possible, keeping the pace the same on every stroke. Time Meters Pace Watts Cal/Hr S/M 26:05.8 5,500m 2:22.3 121 717 18 157 5:13.9 1,100m 2:22.6 120 714 20 144 5:14.3 2,20...

2.2 4 x 750m / 2min rest – The intervals are 50% longer this week, but the total distance of the session is the same. Look back at your average pace from the 6 x 500m session last week, and try to row each interval at exactly that pace. Don’t go faster, no matter how tempted you feel! I gave it ever...

Week 2.1 5500m – You’ll see a pattern develop over the first few weeks of your new training plan. These single distance sessions will increase by 500m each week, building the duration gradually up. As your fitness will be increasing each week, and your technique improving, you should find that despi...

1.4. [20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, conc...