Concept2 Forum

Did a low rate 5K tonight

5000m / 20:17.1 / 2:01.7 / DF 162 / r18 / SPI 10.77 / 194w

Session target was 2:06 pace @ r18

Some more mid distance work tonight... aborted 90 min piece

15,618m / 1:09:12 / 2:12.9 / DF 115 / r21 / SPI 7.09 / 149w

A bit disappointed with that SPI rating... for my weight & height it should be at 8.25 minimum

Session target was 20k @ 2:15 (90 min)

Some boring ole' UT3 work capped off with a 500m dash...

20,000m @ 2:20.7
4 min rest
500m @ 1:36.5

I switched from DF 100 to DF 145 for the 500m and it really thru me off. The handle felt like a ton of bricks after pulled DF 100 for 90 mins.

LouTheWizard wrote: ↑

January 15th, 2021, 5:27 pm

[Question...how do you get that nice chart in your Sig? I tried a few weeks back and apparently I'm dumber than a caveman...

Thanks... the chart is actually a .jpg file that I made in Photoshop. I host the image on postimages.org and just use the link in my signature.

15 days off the rower.... back to work tonight with a surprisingly tidy 30r20

Session targets were 2:04.8 / r20 / 180.1w / SPI 9.0

30:00 / 7339m / 2:02.6 / r19 / DF 130 / SPI 10.0 / 190w

10 watts over target, a really good/solid session. I'm pleased!

Back on the erg after a few lazy days...

5 x 13:30/1:30r / 15,556m / 2:10.1 / r20 / DF 110 / SPI 7.95 / 159w

Session target was 2:15 or better @ r20-22

A slightly hungover 10K today.... Session target was 2:12 doing 3 second negative splits 44:00.0 10,000m 2:12.0 152w r20 1 - 9:12.0 2,000m 2:18.0 133w r20 2 - 8:59.8 4,000m 2:14.9 142w r21 3 - 8:47.9 6,000m 2:11.9 152w r20 4 - 8:36.1 8,000m 2:09.0 163w r20 5 - 8:24.2 10,000m 2:06.0 175w r20 Worked o...

Topping up my monthly meters... 100k for Dec so far

8327m / 35:12.3 / 2:06.8 / r18 / SPI 9.55 / 172w

session target was 36 min / 2:09.7

A mixed bag today... warmup 10min / 5k on the bike 2 min break 3K row @ 2:14 / r17 3 min break 1 min sprint row / 327m / 1:31.7 / r35 5 min break 1 min sprint row / 330m / 1:30.9 / r36 Wanted to do a few meters below 1:35 pace but I've been nursing a mild upper back strain so I couldn't give the 1 ...

A mixed bag today... warmup 10min / 5k on the bike 2 min break 3K row @ 2:14 / r17 3 min break 1 min sprint row / 327m / 1:31.7 / r35 5 min break 1 min sprint row / 330m / 1:30.9 / r36 Wanted to do a few meters below 1:35 pace but I've been nursing a mild upper back strain so I couldn't give the 1 m...

Just rounding my monthly meters up to 80K tonight...

6686m / 27:09.9 / 2:01.8 / DF 162 / r21 / SPI 9.19 / 193w

Here's my 100K row setup from March. My setup for attempting the 100K row https://www.youtube.com/watch?v=VdGC3JR7aDU My forum post prior to the attempt https://www.c2forum.com/viewtopic.php?f=3&t=189548 Live Stream of the 100k https://youtu.be/Px8FyURDfzg?t=1977 9 Hour Pace Clock I used during the ...

Bike and row tonight...

- 15min warmup on the bike (Monark 817e)
- 15min row / 3873m / 1:56.1 / r25 / DF 110 / SPI 8.92 / 223w

session target was to maintain r26... (I've fallen into a lazy habit of pulling r24 or lower)

I forgot to put the fan on... now I'm drenched

First decent session in months... A seasonal best HM

21,097m / 1:28:49.8 / 2:06.3 / DF 130 / r21 / SPI 8.28 / 174w

Target was sub 90 min (2:07.9)

I see that CIRC has gone virtual - are you doing it in Feb from the comfort of your own home? Strong likelihood that I will compete... although my training has been some what lacking this season without access to weights in the gym. However, I see that they are putting in a 500m Open category this ...