Concept2 Forum

7/14 - Threshold work. 3k warm up, 6 x 1500m (1:30 rest), 3k cool down. Felt really good when I woke up, as though I was a bit more recovered than normal. Warm up didn't feel fantastic but not terrible either. The goal going in was to start around the same pace I did 10 x 1k (1:00 rest) and potentia...

7/13 - Weight vest circuits. This morning was one of the first in a while where I was just not feeling it. Yesterday's strength session went well but we had a busy day at home from there. Both of my kids had a hard time sleeping last night for some reason so my sleep was quite intermittent; this mig...

7/12 - Strength work. A bit later session today as the kids had taekwondo this morning. Garage was pretty darn warm as it will be pushing 110F today and for the next several, but with the session being strength and the heaviest, lowest rep session of the week, it wasn't too bad. Overall, felt pretty...

7/11 - Intervals on the erg. 3k warm up, 20 x 250m (targeting ~2k power or a touch faster), 3k cool down. Did not feel great going into this session; not the best night of sleep, woke up early with a bit of a headache for some reason, and did not get to start until later than I would have liked as s...

Quite warm today and erg still outside. My thermometer said 32.2c when I started and 29.8c when I finished. Think the fan moving the air may have contributed to the drop because it says 32.2c now. Just did a 30r18 steady away but could feel the heat building in my head. Funny thing is though, my ha...

7/10 - Strength work. I did not feel that great to start; a bit stiff and slow but things loosened up as the session went on. I would venture to guess the runs put a bit of fatigue in me, more so than rowing, as I am not running much anymore. Just another strength session where I am trying to "stack...

Jbrown1215 wrote: ↑

July 9th, 2025, 7:04 pm

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
16:28.2	5,000	1:38.8	363	1548	31

Absolutely amazing result - well done!

7/9 - Row / Run Intervals. 3k warm up (erg), 8 x 500m row / 400m run (on ~6:00), 3k cool down (erg). A bit off plan but what I think is a good session regardless. The plan going into today was to hit some intervals somewhere between 5k / 6k and 60:00 power on a bit longer rest than Monday's session;...

7/8 - Strength work. A little fatigue from yesterdays erg session but felt good overall. Elbows had no issue so kept the weighted pull-ups and weighted dips in, again a bit conservative. Finished the session in under 50 mins again even though there were a lot more reps than the last and felt strong ...

7/7 - 3k warm up, 10 x 1k (1:00 rest) targeting 10k - 60:00 power, 3k cool down. Pretty pleased with how this session went. I could tell during the short warm up it would be a good one based on how low HR stayed to start even though the garage was around 90F. I went into it thinking that keeping pow...

7/6 - Strength work. Elbows were feeling a bit better so added weighted pull-ups and weighted dips back in, albeit rather conservatively. Finished the session in under 50 mins and felt strong throughout. Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL/RDL, Band Dislocations (10 reps eac...

7/5 - Aerobic work. 5k, 6k, 5k (1:00 rest). A bunch of meters to finish off the week at home and get ready for more intensity next week. Very pleased with this one overall as pace / power was in a great place for the HR. Felt like I had a good rhythm and feel for each stroke. This pace / power is ab...

7/4 - Strength work. For the time being, moving to 3 strength days a week and 3 erg days a week or essentially alternating between strength and erg sessions; I will likely keep this for the next 6 weeks or so. For some reason, the inside of both of my elbows were a tad sore, almost like a tendonitis...

7/1 - Long day of travel and work but snuck in a session at a park / outdoor gym on my way back home. Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (15 reps per leg) - 1 round BW, 20 rounds w/ 10kg weight vest. --- 7/2 - Shorter strength session in the garage. I did not feel particularly goo...

A quick 10k (2 x 5k; 1:00 rest) on the erg to get the stroke back. Overall, it felt a bit more labored than I would have hoped but at the same time, HR got up to an upper aerobic place after about 10 mins or so and settled in so I was where I should have been pace / power wise IMO. In retrospect, no...