Concept2 Forum

Didn't do anything last week as was suffering with a heavy cold.

Last Wednesday did 30 mins on cross trainer for 6.4Km then 2000 metres at 8:24 then various free weights

Today did 15 mins on cross trainer, then 5000 metres at 21:24

I did the local park run 5K yesterday in 28min :20

day off today sunday

2000 metres at 8mins 34

15 mins on cross trainer, 15 mins on treadmill at 11km/h

Out for the Sunday morning jog this morning. Did 6.48Km around the local villages in 40m 45 secs

30 mins on cross trainer covering 6.2 Km
Then 1000 Metre at 4:06.2 then 2000 Metre at 8:24.6 average 500m @ 2:06.1

3x500m intervals at average 1:54.1 per 500 metre
2000 metre in 8:43.8


3 sets of various weights chest/arms

9K run in 56'32" local route

I have just been reading your posts and that improvement is incredible. Very week done on your progress!

I looked at the 2K plan this morning and then after work this afternoon did the TEST and did 2K in 8:23.4 I am not sure of the 500m splits as the display was set too Watts when i took the picture and just realised. Average of 176 Watts though but am not sure if that is a good thing or bad thing. Hav...

Did 2K this afternoon in 8:23.4 and then did 3x500m intervals at average of 2:05.9/500m Quite happy with the 2K time as that is 11 seconds quicker than the previous one I measured. Didn't realise this thread was about other training too so I did 30 mins on cross trainer too and did 6.3KM in that tim...

Hi HPJ, How about setting a target for your good self? It works a treat for me. Maybe work towards 2km in 8 mins for example, and tackle that by doing 500m intervals at the 2 min pace. Allow recovery time sufficient for heart rate to drop below 2 times resting heart rate. I have found if I can do 8...

Apologies for the lack of info earlier. I am 45 6ft2 and 108Kg.

Todays row was 1500m at 6:00.3 felt really tired and lethargic too. Yesterdays 10K must have taken it out of me.

I'm in the same age bracket as you (I'm 48) and my goal is to get to the 50th percentile or better for all of the distances I typically row (500m, 2k, 30min, 10k). If I keep up my current progression, I think I should be able to get there by the end of the season since two of them are already in th...

Thanks for the links. I am following the Pete plan from a link earlier in the thread. I did the 10K this evening in 46:11.7 with average 500m of 2:18.5 Not sure its relevant to any previous (or potentially future?) discussions on this thread but I am 108Kg 6ft2" and 45 years old. Thanks again for an...

10K at 46:11.7 average 500m/2:18.5