Concept2 Forum

Time Meters Pace Watts Cal/Hr S/M 29:25.0 6,000m 2:27.0 110 678 19 5:54.7 1,200m 2:27.7 108 673 19 5:53.4 2,400m 2:27.2 110 677 19 5:51.7 3,600m 2:26.5 111 682 19 5:52.9 4,800m 2:27.0 110 678 20 5:52.2 6,000m 2:26.7 111 681 19 Week 3 Day 1 - 2:27 pace at r19 for steady state. My HR initially was ~1...

For the past 2 days I had done strength training. Pronation/supination, internal/external shoulder rotation, chest flies, incline press/overhead press, and JM presses. Improved, now 10kg JM press for 20 reps. chest flies: 12 reps x 15kg total (which is still not great, but whatever). Rest day today....

Am i overdoing it? I'm a 44 Year old male that's not in shape, but also not terribly out of shape. I was athletic when i was younger, but haven't really worked out or exercised is quite some time. Unfortunately, I'm one of those idiots with the all or nothing mentality so I need to really keep a ha...

This cardio training helped me for my other activities. In required university PE basketball acquiring skills is much easier as I have the cardio to hold on. Anyways, Week 2 Day 3 - 5500m. I aimed for 110W (2:27.1) but ended up holding 2:26.8 split even while easing off a bit at the end. at r20. My ...

Week 3.2 is the 2 x 2000m, r4. Pete says to try and pace this 2 seconds faster than the 6000m piece the day before. This put me at a slow target of 2:18 but who am I to argue. Interval pacing has never been my strong suit. I struggle a bit with the concept of longer intervals too. I know Pete says ...

TO put this in context, 2:02 at R24 would equate to a 6:30 R30 2k! I think you got the formula wrong. 2:02 at r24 is 8Wmin stroke. At r30 this gives you 240W average, converting to 1:53.4 pace and giving you a ~7:33 2k. But I agree to what you wrote about the low power strokes in the steady. I woul...

Wk 2, Day 1 - 5500m I paced this at ~UT2, the high end. A couple dips into UT1 29:10, r20 (2:39.1 split). My HR was a bit higher on average, around high 150s according to my Apple Watch. Surprisingly, I checked it in my case and it isn't extremely unreliable. Meanwhile, if I allow myself to go high ...

How slow is too slow? ... Mine is 27:07 5k R20 this time, which is bonkers. That is too slow. You should be doing 5K in closer to 20:00 even at R20. :lol: To be fair, I used my Apple Watch, which overestimated my HR, but still... plugging in my numbers, I tried to keep my HR down, and that just did...

You're overcompressing at the catch, and the momentum carrying you forward is then working against you as you then push off. Also make sure that you're keeping the handle low enough, as if the trajectory is a bit too high you'll naturally not ground yourself which could also be a factor. Low enough...

BPP 2.2 is 4x750m, r2. Pete suggests going at the previous 6x500m pace which was 2:09. Easy session for me as I like to settle in at 28spm for my interval training. I probably should be faster on these, but I don't like to push the times this early in the plan. We are all different (as 2k rates var...

I honestly do not know what to hold for the 6*500m 2R. Maybe 1:59 r24? Or should I attempt to hold your average pace for 6*500m 2R just to show that I can? I'll see what I can do tomorrow. Start small at a pace you know you can maintain, there will be plenty of time to push yourself later. Yes, I'l...

PLI, resting HR is affected by many things. On a stressful week at work mine can be 20 higher than normal and my rowing performance is way down as well. Not sure whether that is cardiac fatigue or a reduction in my ability to really attack the erg / keep going when nit gets harder. Fitness training...

Well done, those sessions are hard but necessary. Not too sure if you should go to your max as they are endurance intervals. Speed intervals is where I reach close to my MHR. Thanks. Intervals are my favourite. I dread them, but then love the feeling after. SS is just a bit "meh". Necessary but bor...

Simply 3 steady state and 2 intervals - enough for me. As for weight training I will focus on higher reps for endurance as I know that is my weak point. 5x rowing, 2x weight training, 2x PE basketball should be more doable. That's a lot for anyone, no wonder you are struggling to recover... I don't...

It was already intense when that was the only stuff I was doing - now with even more stuff... I don't know why I do this to myself. You do it because you need to make mistakes to learn what works and what doesn't. This is a great place to be, as you're clearly trying and not just going through the ...