Concept2 Forum

Wicked 5X1500s from Glenn and John! Great job, guys. I'm still suffering a bit with a chest cold. I took yesterday off, but thought a little sweat might be helpful today. I rowed another 10K SS session at 1:58.3 and 18 spm. I'm not sure if these SS rows are helping or hurting, but I felt like I was ...

Very nice 8X500 sessions, John and Glenn!

I'm another one with the cold bug. I woke up Sunday morning with a chest cold so I took the day off to rest. Felt a little better today so rowed an SS session 10K 1:58.2 at 18spm. Will probably stick with another SS row on Tuesday.

Waterfall session this evening. Last cycle was 1:44.7 and 25 spm. The intervals tonight were as follows: 3000 1:43.3 25 spm 2500 1:43.0 25 spm 2000 1:42.1 26 spm Average was 1:42.9 and 25 spm. My last 4X2000 was at 1:42.4 and 26 spm. This workout felt much easier. I'm going to do as SS 10K in the AM...

Thanks Luke. Average HR was 141. My HR will drift to about 145 by the end of a 10K and upper 140s on a 60 min row.

Gordon - Nice 4X800. You absolutely crushed your target!

Glenn - Super waterfall!

10K SS for me tonight at 1:58.6 and 18 spm strapless

Luke and Mike - I hope you guys feel better soon. I'm looking forward to your 5X1500, Luke! Nice SS Jack (even better 4X1K)! I rowed the 4X1K today. Last cycle was 1:37.9 at 28 spm. I had thought about trying to rate up to 30 spm, but after reviewing my other intervals, I thought that 29 spm would b...

60 minutes at 1:59.7 and 18 spm last night. 4X1000 later this afternoon.

Litewait wrote:

Joe L wrote:
60 min at 1:59.5 and 18 spm for me today.

@Joe L: What DF was that done at?

I checked my df last night and it was at 125. Right or wrong, I haven't moved it in months.

Congratulations on breaking 7:00, Rohan! Very nice effort.

Also congratulations to Dean on 5M meters. That's really impressive. Nice SS row as well...

60 min at 1:59.5 and 18 spm for me today.

I took it a little easy on the hard distance tonight. Still a good workout though. 10K at 23spm 1:50 pace.

SS tonight: 60 minutes at 1:59.8 Thanks for the advice ion the interval sessions, Henry. After my 5X1500 last week at 26, I felt pretty confident that I'd be able to give it a go at 28 spm with a 1 second target time drop. However, I did not feel quite so confident after the 4X2000 last night. Well,...

Wondering how to pace my first 5 x 1500m today 8x500m was at just under 1:45 15k at 2:05 yesterday 5k PB was at 1:56 but that was a long time ago. I'd guess on 1:55 now. I'm thinking 1:50 may be a reasonable start for the first 4 at least? And I guess for that the rate would be 28-30. Dont want to ...

@John - I like the speed pyramid variations. Like you, I'll probably stick to the original for now, but a few of the variations could certainly add some "flavor" @Glenn - I wasn't saying that the speed pyramid was too easy (although it is the least difficult interval session IMO), but it's definitel...

Thanks, Mike. I still can't quite wrap my head around this session. If I understand it correctly, you are essentially doing the 1st 250 and 500 at a reduced pace (trying to keep your intervals consistent). After that, you've got the 750/1000/750. This is the challenging section. And finally, you blo...

Speed pyramid session this afternoon. 1st cycle was 1:36.5 at 30 spm. Tonight worked out as follows:

250 1:36.2 30 spm
500 1:36.6 28 spm
750 1:36.7 28 spm
1000 1:36.6 29 spm
750 1:36.5 29 spm
500 1:33.6 31 spm
250 1:27.6 37 spm

Ave 1:35.6 at 30 spm