Concept2 Forum

Average pace of 2:08.8 / 163.8 watts

3 years ago I could break off a 10k @ 2:00 wearing jeans and without any warmup... but covid has really messed up my training over the last 18 months... so I'm having to rebuild slowly...

Hey gang: First row in nearly 6 months... took a break from the erg after 4 straight years of training to try golf and some other activities. A little "welcome back" 3 x 5 min / R20 @ 2:03.4 It felt good... going to be switching my erg strategy this season from quantity to quality by staying focused...

Those splits... just HUGE.
lol, My 1K has never even been close to that pace.

Hello Gang: Still working out but have not posted in a while... on course to hit 1,000,000m this season. My son is pushing me to do the 100k again but I have not gone above 25K since May... don't know if I could do a 100k. I need to do at least one 50k first. Anyway... here was today's session... 4 ...

Been doing a lot of low and slow work, wanted to see if it's paying off so I did a 5k at very hard effort Time Meters Pace Watts Cal/Hr S/M 20:28.9 5,000m 2:02.8 189 949 28 4:08.3 1,000m 2:04.1 183 929 28 4:08.1 2,000m 2:04.0 183 931 29 4:07.1 3,000m 2:03.5 186 938 27 4:06.2 4,000m 2:03.1 188 945 2...

Concept 2 long WOD today...

3 x 6000m/4:00r / 1:19:11 / 2:11.9 / r19 / DF 115 / SPI 8.0 / 152w

session target was 2:12.5 @ r20

Happy Valentine's Day

Did a "vanilla" session last night.... low rate, low output, unnecessary breaks, relatively boring. Room temp was a refreshing 16 C / 61 f . 10x1500m/1:00r DF 100 / SPI 8.31 Time Meters Pace Watt Cal/Hr S/M 1:09:00.2 15,000m 2:18.0 133 758 16 6:54.1 1,500m 2:18.0 133 758 16 6:54.0 1,500m 2:18.0 133 ...

. I'm thinking about trying the "Rugby Test"... did some number crunching and here is the race plan I came up with... https://i.postimg.cc/FsQ0ZtLy/Rugby-Test-Erg.jpg You can find the calculator here... https://www.machars.net/ The target pace is supposed to be your 2K pace -2 seconds. For me, that ...

I'm still painfully slow but been working on trying to control my pace and stroke rate. Was quite happy that I nearly hit my target spot on in all 3 splits. 5:16.0 1,000m 2:38.0 24 5:16.0 1,000m 2:38.0 24 5:15.6 1,000m 2:37.8 24 At your level, its all about executing form with consistency... lookin...

I skipped the Canadian Indoor Rowing Championship today... (wasn't up to it this year)

but I did hit 5,000,000m total in 4 years on the erg.

No major erg triumph today... just getting the work done.... only 3500m left until I hit 5,000,000 lifetime!

3 x 3125m/0:30r / 42:48.4 / 2:16.9 / r18 / DF 90 / SPI 7.55 / w136
3 min rest
1 x 625m / 2:07.9 / 1:42.3 / r28 / DF 130 / SPI 11.67 / 327w

Finally upgraded to a PM5 monitor... first row using it was a HM Session target was 2:15 pace or better, no HD, r20 or lower https://i.postimg.cc/NfkV2855/Untitled-1.jpg My butt was pretty numb with 9k left but I kept going... I'm going to be sore tomorrow. For the record, the SPI was 7.78, not 8.22...

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)