WU / CD

flatback · Post by **flatback** » September 5th, 2008, 12:41 pm

The C2 logbook asks if you want to include WU and CD when you log your rows. I'm befuddled as to how to do a WU and CD in the same row as, say, a 10K. If I choose 10K as a workout the PM3 immediately starts recording data for the 10K. How would I do a WU , 10K and cooldown in one row so it is loggged as a single workout for a given date?

Citroen · Post by **Citroen** » September 5th, 2008, 1:14 pm

For 10K you don't need a warm-up. Just go easy for the first 1K.
For anything 2K or less you should do a warm-up. My racing warm-up takes 19min 30secs then 10mins rest.

Just dial it in on the PM3 as a seperate piece. Or just tug the handle and the PM3 will default to a "just row" piece with the clock/metres counting up.

flatback · Post by **flatback** » September 5th, 2008, 1:55 pm

I have been doing my WU / CD as separate pieces. What I want to know is if the PM3 can distinguish between WU, workout piece and CD. The C2 logbook implies that this could be done by asking if WU / CD meters should be included. My question is how does the PM3 know when one is rowing a WU or CD?

johnlvs2run · Post by **johnlvs2run** » September 5th, 2008, 2:16 pm

My minimum warm up is 5 minutes at good pace.
That's when I'm going to build into a session gradually.
My usual warm down after faster sessions is 3 minutes or more very easy.

My warm ups for various pb's were as follows.
half marathon - 2x 2k at 2:07 and 2:02
10k - 2x 5k at 2:08 and 2:01
5k - 2x 10k at 2:12.4 and 2:08.6 plus 8x 250m at 5k pace with 30 second rests

There were usually 5 to 10 minutes between sets.

I don't do any warm up for regular steady rowing, except that I always run first.

Citroen · Post by **Citroen** » September 5th, 2008, 7:08 pm

flatback wrote: My question is how does the PM3 know when one is rowing a WU or CD?

The PM3 records four items of data for each split; time, distance, watts and stroke rate. Nothing more nothing less. It aggregates the splits into the total workout time, distance, watts and stroke rate. Calories and pace are derived from those numbers.

It doesn't care what you're doing; it has no concept of w/u, work, c/d. As long as you row at least 100m or 20seconds that counts as a workout.

The slowest pace I've seen was over 9min/500m. The lowest stroke rate was 12. The fastest pace was 1:03/500m and the highest stroke rate was 60.

flatback · Post by **flatback** » September 25th, 2008, 9:39 am

Then what is the purpose of the "Include wu/cd in cu. meters" checkbox in the upper right corner of the C2 log ?

Citroen · Post by **Citroen** » September 25th, 2008, 11:47 am

flatback wrote:Then what is the purpose of the "Include wu/cd in cu. meters" checkbox in the upper right corner of the C2 log ?

Is that on RowPro?
Because it's not on http://www.concept2.com/sranking03/log.asp

flatback · Post by **flatback** » October 15th, 2008, 8:45 pm

It's on the Concept 2 Logbook 2.011 that came with my Concept 2 Model D/PM3. It was created for Concept 2 by Digital Rowing.

c2scott · Post by **c2scott** » October 19th, 2008, 4:43 pm

When you use RowPro, they have this concept of warmup and warmdown periods. Since the LogBook program and RowPro share the same Logbook database, the paradigm carries over, although it's not of much use on the LogBook in my opinion. Further questions can be directed to DigitalRowing.com. You can of course also use the LogCard Utility to send workouts to our online ranking system.

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