Concept2 Forum

2 x 20 r24 with r26 pushes -- half of the second interval was r26 1:00:04.8 15,040 1:59.8 203 999 23 131 5:00.0 1,224 2:02.5 190 954 22 125 10:00.0 1,235 2:01.4 195 972 22 125 15:00.0 1,269 1:58.2 212 1029 24 130 20:00.0 1,277 1:57.4 216 1043 25 132 25:00.0 1,268 1:58.2 211 1027 24 134 30:00.0 1,275...

Base meters. A 60min piece, water break, then 30min, then kick-pick-pause drills cool down. On slides as usual. 1:36:08.5 22,671 2:07.2 170 884 20 10:00.0 2,356 2:07.3 170 883 19 20:00.0 2,382 2:05.9 175 902 19 30:00.0 2,391 2:05.4 177 909 20 40:00.0 2,397 2:05.1 179 914 21 50:00.0 2,390 2:05.5 177 ...

2 x 20 r24 with :30 r28 pickups every 2min Short water break between intervals 1:06:01.1 16,114 2:02.9 189 948 22 132 10:00.0 2,433 2:03.3 187 942 20 115 20:00.0 2,565 1:56.9 219 1052 24 139 30:00.0 2,539 1:58.1 212 1030 24 143 40:00.0 2,525 1:58.8 209 1018 25 140 50:00.0 2,542 1:58.0 213 1032 25 14...

Base building steady state 1:35:01.7 22,590 2:06.1 174 899 20 10:00.0 2,383 2:05.8 175 903 20 20:00.0 2,414 2:04.2 182 927 20 30:00.0 2,432 2:03.3 186 941 20 40:00.0 2,428 2:03.5 186 938 20 50:00.0 2,427 2:03.6 185 937 21 1:00:00.0 2,436 2:03.1 187 944 22 1:10:00.0 2,429 2:03.5 186 939 22 1:20:00.0 ...

Had my frenectomy follow up this morning. Wound is almost completely healed, so nose breathing restriction was eliminated. Celebrated by having a go at 2 x 20. First workout since 2022 that I got an hour under 2:00. Short break for water and HR to go under 100 after the first 20min interval -- a lit...

3 x 30min UT2 with 1 min water breaks. Kept my mouth shut and nose breathed. Just going to do low rate steady state for most of the summer. I'm missing a lot of base, and I'll have the time every day to start building it back. 1:37:01.8 22,631 2:08.6 164 866 20 10:00.0 2,293 2:10.8 156 837 20 20:00....

nose breathing UT2 1:20:02.8 18,018 2:13.2 148 808 18 10:00.0 2,271 2:12.1 152 822 18 20:00.0 2,294 2:10.7 156 838 18 30:00.0 2,280 2:11.5 154 828 18 40:00.0 2,278 2:11.6 153 827 18 50:00.0 2,281 2:11.5 154 829 19 1:00:00.0 2,283 2:11.4 154 830 19 1:10:00.0 2,256 2:12.9 149 812 20 1:20:00.0 2,072 2:...

Nose breathing UT2 then leg and pick drills. 10:00.0 2,154 2:19.2 130 745 16 123 20:00.0 2,231 2:14.4 144 795 16 123 30:00.0 2,265 2:12.4 151 818 17 124 40:00.0 2,263 2:12.5 150 817 17 124 50:00.0 2,263 2:12.5 150 817 17 125 1:00:00.0 2,267 2:12.3 151 819 18 124 1:10:00.0 2,262 2:12.6 150 816 18 125...

Back after a week off following my lingual frenectomy. Stitches still in my tongue and mouth, still on fruit/veg smoothies folded into porridge. Mouth breathing is off limits for another week, so easy nose breathing UT3. 1:05:05.0 13,016 2:30.0 104 656 15 108 10:00.0 1,984 2:31.2 101 648 17 99 20:00...

Minor tongue procedure on Tues, so I'll be taking most of this next week off. 10k check today. Started UT1 and built up. 39:12.0 10,000 1:57.6 215 1040 25 7:52.9 2,000 1:58.2 212 1028 24 7:53.3 4,000 1:58.3 211 1027 24 7:51.4 6,000 1:57.8 214 1035 25 7:49.4 8,000 1:57.3 217 1045 26 7:45.1 10,000 1:...

Minor tongue procedure on Tues, so I'll be taking most of this next week off. 10k check today. Started UT1 and built up. 39:12.0 10,000 1:57.6 215 1040 25 7:52.9 2,000 1:58.2 212 1028 24 7:53.3 4,000 1:58.3 211 1027 24 7:51.4 6,000 1:57.8 214 1035 25 7:49.4 8,000 1:57.3 217 1045 26 7:45.1 10,000 1:5...

Morning lower body lift. Afternoon steady. 1:05:03.1 15,673 2:04.5 181 923 20 10:00.0 2,429 2:03.5 186 939 21 20:00.0 2,447 2:02.5 190 953 22 30:00.0 2,441 2:02.9 189 948 22 40:00.0 2,448 2:02.5 190 954 22 50:00.0 2,444 2:02.7 189 951 22 1:00:00.0 2,438 2:03.0 188 946 23 1:05:03.0 1,028 2:27.3 109 6...

2 x 20 UT1 I'm going for higher rates this time around. I've separated my right shoulder a couple if times, and high load/lower rate can overload it and put that stress into my ribs. 05.3 15,669 2:04.6 181 922 21 10:00.0 2,413 2:04.3 182 926 22 20:00.0 2,492 2:00.3 201 990 24 30:00.0 2,547 1:57.7 21...

Steady 20k. 2:06 pace until cooling down the last 1k

Yesterday was 20k then 1k cool down

In order to transfer the power of the legs to the arms you need a strong core. That's why I do core exercises. The Athlean-X channel (you-tube) has some good ideas (variations on planks, side blanks, hollow holds, pilates-100s, some others). Since I no longer have access to a gym I have some exerci...