Concept2 Forum

First row in 20 days...

3 x 2000m/2:00r / 23:54.3 / 1:59.5 / DF 162 / SR 23

A medium effort "welcome back, you lazy bastard" piece.

Capped off October by hitting 220,000m (the highest monthly total I've managed so far) and cracking 2,500,000m lifetime. First session of Nov... - 25 mins of high intensity drumming - 20 min rest (to drive over to the gym) - 40 min row / 9932m / @2:00.8 / DF 145 / SR 24 / SPI 8.25 / 762 cals (weight...

1k Time Trial Time............... 3:16.1 Pace............... 1:38.0 DF.................. 125 SPM................ 40 New British 60-69 Lwt Record Ouch! This was tough....very tough...but delighted to have beaten the 12 year old British Record by 0.6. Before Jim (Cyclingman) mentions it I should say ...

Hey gang.... its been a lazy week... lots of pre winter eating and fattening up. I just about wrecked my right shoulder trying to start a lawn lower over 100 times. A simple piece to hit reset... 8 x 3:00/:30r / 24:00 / 1:59.4 / DF 155 / SR 24 / SPI 8.58 Just enough to break a sweat without stressin...

First row in about a week. Was planning to go 37.5k but called it a day at 25k. Just needed to do a good chunk of meters to make up for my laziness. 25,000m / 1:53:16.7 / 2:15.9 / DF 130 / SR 22 / SPI 6.31 Pulled 2:12.5 for the first 19k then took a 90 second break an relaxed the pace to 2:15 to cap...

Not to sound glib, but I've found the erg to be a pleasure most of the time... Yeah, it can burn something fierce during a TT... but that pain is usually pretty short lived.

Stay hydrated, try to use good form, listen to your body.

Did my Triple 40 cardio session last night...

- 10K row / 40:37.1 / 2:01.8 / DF 130 / SR 24 / SPI 8.04
- 40 min on the Elliptical trainer / 450 cals
- 40 min on the treadmill / 460 cals

Anth_F wrote: ↑

October 17th, 2018, 12:56 pm

Sun - 2k @ 1:56 r26 Then 6x500m/2:00r @ 1:52 r27 (Just dipping my toe in with this interval stuff)

Try these...

6 x 750m / 3:00r @ 1:53
or
5 x 750m / 1:00r @ 1:54

Did a bag-o-mud interval session last night...

10 x 1000m/:1:00r / 41:18.4 / 2:03.9 / DF 203 / SR 19 / SPI 9.68 / 610m resting pace

My arms are feeling a bit tender this morning...

First 50K of the season! 50,000m / 3:49:00.9 / 2:17.4 / DF 130 / SR 22 / SPI 6.13 Had a great time on this one and a very energetic final 5K with lots of sprinting. No loss of mental focus, no doubt about being able to finish... Only some minor aches. Took intelligent rest breaks and nourished prope...

I am not one to question what works for people - if this works for you then it's all good but man that seems like a lot of drag, especially as you keep a good rate. I keep much less drag and a slower rate on most compared to you but I still have solid times. Again, if it works it works but in gener...

At 228 lbs, I prefer more drag then most around here... that said... I have a standard set of DF settings that I use for different distances and stroke rates. A bit unorthodox... 100m, 500m - DF 160 to 185 - SR 40 to 44 average (max of 56 to 58) 1K, 4 min, 5K, 6K, 30 min & 10K - DF 135 to 155 - SR 2...

That 5K wasnt enough... had to do some more meters...

10K / 39:44.3 / 1:59.2 / DF 173 / SR 24 / SPI 8.62

That hit the spot.

@Rod Killing it with that 34 SPM... crazy stuff dude. After my two FM's last week I took 7 days off from training. Started back tonight with a cold start 5K 5K / 19:02.7 / 1:54.2 / DF 145 / SR 25 / SPI 9.4 Some lingering shoulder pain from last night wasn't a factor. I feel good post workout... nice...

Cabby wrote: ↑

October 4th, 2018, 2:34 pm

Second cardio session back into it.

1km@2:08
2km@2:09
1km@2:05

Allow below 2:10 compared to last time so getting better.

I suggest that you should be able to hit your 2018 targets fairly quick... stay at it!