Concept2 Forum

another note is that I am blind, so qualify as an adaptive athlete, which for the dog days challenge, has a section for adaptive athletes that they have to do half the distance...which for those missing limbs or mobility makes perfect sense, but since my body is fine, the only thing that doesn't wo...

My lower back injury is healing up slowly but surely. Been more conservative in my selection of training pieces over the last 6 weeks... Today was some low rate interval work and my first dip under 1:42 pace for the 1 min. 4 x 1500m/1:00r / 25:13.4 / 2:06.1 / DF 110 / SR 21 / SPI 8.28 / 174w / 556m ...

I always paddle during the rest period. Effort level is about 3:00 / 60w

My lower back is less inflamed now... but I do still feel a bit shaky when I try to dip under 1:43 pace... so the rebuilding continued today with a "good morning" low rate 2K 2000m / 8:13.9 / 2:03.4 / DF 105 / SR 17 / SPI 10.94 / 186w Slowly getting the hang of adjusting my stroke to be more efficie...

A quick "freestyle" 3K this afternoon... only target was to maintain 24 SPM

3000m / 11:55.1 / 1:59.1 / DF 140 / SR 24 / SPI 8.62 / 207w

I ended up doing negative splits as I warmed up... 2:04 down to 1:48 (26 SPM on the last interval)

My favorite training pieces are... - 5 x 750m / 1:00r ( at 240lbs my pace is about 1:55) or if im feeling a bit more energetic... - 6 x 750m / 3:00r. (for me, the pace is about 1:53) These are short/manageable HIIT sessions that have helped me a lot over the last 3 years. Start with the 5 x at about...

My lower back is feeling a bit better. The reconditioning program continued this evening with my first 30r20 of the season. Target was 2:04... but I overshot in the first half and struggled a bit in the second half. Really fought the dreaded "rate creep" in this piece. Lost my air after that 4th int...

Another little back test today... trying to keep the SPI above 10 for this one...

1500m / 5:34.5 / 1:51.4 / DF 120 / SR 23 / SPI 11 / 253W

Didn't feel to bad... a little stiff afterward. Happy with the SPI, the lower DF helped.

Back on the horse with a middle-of-the-pack effort in the 6K for the 40-49 heavyweight category 6000m / 23:57.5 / 1:59.7 / DF 155 / SR 24 / SPI 8.5 https://i.postimg.cc/0Qh4zNWY/20190730-173526.jpg Would like to see that SPI sitting around 9.6 to 10.2 but I still need to repair a bit before I can ho...

I appreciate the support fellows... It has been both discouraging and somewhat sobering to go through this rite-of-passage into middle age. I have a few responses to your kind words & support... I do find a DF>~135 starts exposing weaknesses though. I feel your frustration...it's very annoying when ...

I've pulled my lower back again. First time was June 19th trying back-to-back 100m sprints. Managed to pull a 1:20 for the first attempt then foolishly tried to do it again 5 min later and felt my back give about 3/4 the way through while pulling in the low 20's. At 45, I should have known better th...

Smoked on and off from 16 to 35 (year one / year off... etc). Always stopped cold turkey and never had any trouble doing so (smoking is smelly and I never really liked it that much to begin with). Its now been 10 years since I was smoking regular. I say quit cold turkey and expect to gain a minimum ...

Gave the 4 min TT a tentative try.... still healing my lower back... was feeling a little strain during the last interval.

DF 135 / SR 31/ SPI 9.9

Still dealing with lower back soreness/tenderness from last month's my 100m TT strain. Its been a bit naggy and lingering, but overall I've improved a fair amount since the strain. Today's session - 2500m warmup / DF 145 / SR 20 / SPI 7.8 / 10:54.8 / 2:11 pace - 3 min rest - 615m (aborted medium eff...

I think im done with the 100m catagory... Last two times I went for a seasonal best in the 100m I had minor back injuries. Mid back strain in the winter and a lower back strain last week... Ugh. Anyway...I've been nursing my lower back with some 2K or less pieces... Today's work... All cold starts 5...