Concept2 Forum

I think it would be smart to ease off for the 100m segment. It's only a 35th of the entire challenge and one 20th of the length of the last section. So if you take 5 seconds of pace off the 100m piece, it's worth it if you can gain more than 0.25 secs of pace in the 2k. You could even basically use ...

I just made a PB for the Grouse Grind, a 2.9km hike with a 853-metre climb, basically a staircase up Grouse Mountain here in North Vancouver. My previous best from last year was 59:03; this time I did it in 54:40 . Pretty happy. My previous three Grinds this year were all approx one hour, so I was h...

This afternoon I was a bit short on time so I did 2 x "220" as per the WP L4, with a 3:20 rest. I wanted to experience 26 spm in an L4. It was tough. I think I would have fallen apart if I'd tried a third interval. But then I got back and looked at the tables and saw I was doing the 24s 1 sec too fa...

I hear that city you're from is a pretty place too.

It's a month later so I wanted to share my experience and thoughts! So, I'm rowing more now. With a couple of antiinflammatories and an honest set of stretches, my shoulder (I think my issue is actually a rotator cuff one, probably brought about by unbalanced and new-to-me weight training in spring)...

Yesterday was more interval-type WP L4, and it was a decent session: I did 204, 204, 204, 208, 204, 208. Really, really happy to row 16k (including the little warm-up) without any shoulder trouble. Last interval was hard. I'll be getting back into the continuous pieces soon, and hopefully resetting ...

Added a gym workout: 2k w/u 1k TT with a new PB (prev. was totally outdated) DF 161, 100m-splits: 18.7 @35SPM 19.0 @35SPM 19.0@35SPM 19.0@35SPM 19.3@34SPM 20.0@33SPM 20.5 @32SPM(thought I would loose it here) 20.4@32SPM (recovered a little) 20.3@32SPM 20.4@32SPM Total 3.16.6 max HR 167 Bad pacing b...

Henry jumping is a good analogy. No, it isn't. With a jump, you start flat footed and extend the ankles/feet at the end of the motion for the extra propulsion. With the drive of a row, it's the opposite: you start with the feet extended, and then the foot rolls down to a flat position as the bulk o...

With good technique, you should be looking for a hard, snappy push with your legs, fast enough so that you do indeed feel a kind of catch in your quads.

But with that said, the erg won't do much in terms of muscular development. You might get a tiny bit, but not much.

In the middle of a bit of light treadmill work, I went hard over 12 minutes @ 22 spm today and managed 1:56.0/500 (3101m for the 12 minutes). Quarterly splits were 1:56.8, 1:56.5, 1:56.2, and 1:54.6.

Outstanding, Lindsay. Well done.

For 3k-2.5k-2k, Mike Caviston suggests going X, X-0.4 secs, and X-1 sec for the intervals. I found that worked quite well for me on the couple of times I did it. For me, X was my estimate optimal 5k pace, and I think rests were 6 minutes. And doubling that workout to 6k-5k-4k makes for a nice endura...

Edward, congrats on holding it together after driving out a bit too hard on your 4k. It's hard to regroup, perhaps swallow a bit of pride and then settle a couple of ticks of pace slower than where we want to be. My row today was a 5 x "200" r3:20 as per the WP (a "200" is 4' @ 18 spm, 3' @ 20 spm, ...

3. Concern is accumulating too much tiredness that will eventually inhibit desire. I'm motivated today, but didn't sleep well last night and am having trouble thinking about an interval session tomorrow. I have that antsy crawly feeling of an overly stimulated body. I don't want to go into a hard o...

Somewhat Pete Plan-related, I'm thinking I'll try the c2ctc distance hard but capped at 20 spm at some point in the next few days. And then again @ 23 spm a few days after that, and then again at free rate near the end of the month. It's near enough to the "hard 5k" for me.