Indoor rowing - Concept 2

[Andyt_uk]

Nicely done! So based on those, next time average 1:48.9 for the first ones then go all out on the last.

Will do that next time I do the intervals session I think. Another 5k called for today on the plan.

Previous attempt were 20:59 and 20:47 so down a total of 50secs in the first couple weeks. Not far off 20mins either but started to get out of sorts in the 3/4th kms as lost some time there. Just need to build up my stamina which I think this plan should do nicely now.

Definitely need to change the display next time to show my 500m splits though so I can try and keep those more similar!

 

[rodders]

Upped my 30 min PB to 7,718m. Annoyingly I wasn't aiming for it, then thought my predicted finish distance was quite high, so upped the pace, to get over 7,700 I had to do the last 8/10 mins around 1:51/500m which I didn't like, lol.

 

[Street]

I did 8x500m/2'r today, quite pleased with my pace as I beat my target (1:47.8) slightly. The gains are definitely getting smaller now though.

14:17.4 / 4,000m / 1:47.1 / 29
1:47.6 / 500m / 1:47.6 / 28
1:47.7 / 500m / 1:47.7 / 29
1:47.7 / 500m / 1:47.7 / 29
1:47.7 / 500m / 1:47.7 / 29
1:47.7 / 500m / 1:47.7 / 29
1:47.7 / 500m / 1:47.7 / 29
1:47.5 / 500m / 1:47.5 / 29
1:43.9 / 500m / 1:43.9 / 29

 

[rodders]

Still a gain, good work

 

[rodders]

10k in 38:43.0 new PB, was hard work!

 

[Street]

10k in 38:43.0 new PB, was hard work!

Good work, beat my PB by 2 secs!

 

[hellarda]

Another 5km test tomorrow... hoping to PB by quite a bit, aiming for 17:45 which is a 1:46.5/500m split. So about ~290W. Will see how that goes, its rate stepped however so have to hold 34 for the first 2km, 36 for the 2nd 2km and 38 for the last 1km

 

[rodders]

Another 5km test tomorrow... hoping to PB by quite a bit, aiming for 17:45 which is a 1:46.5/500m split. So about ~290W. Will see how that goes, its rate stepped however so have to hold 34 for the first 2km, 36 for the 2nd 2km and 38 for the last 1km

Good luck now you posted that target, you're not allowed to be above it

Good work, beat my PB by 2 secs!

Cheers, I definitely felt it afterwards for a bit, stomach muscles were worked well.

 

[hellarda]

Good luck now you posted that target, you're not allowed to be above it

Cheers, hopefully won't blow out my arse halfway through...

 

[hellarda]

Smashed it.

Thought I was going to blow up with about 1200m to go but managed to push through. Last 200m were at like a 1:29 split so definitely could have taken it up a bit earlier/maybe sat on a 1:46 the whole way through. Oh well PB'd by 1.6 sec. Don't care (Luckily our coach decided to do it free rate rather than rate stepped)

EDIIT: HR graph for anyone interested, sat at 191 for a while. Peaked at 197 at the end

 

[Street]

Jesus, that's impressive! And I thought my 2k intervals last night were tough.. Beat my target slightly but was about ready to bail towards the end!

4x2km/2'rest. Target 1:53.3
30:02.3 / 8,000m / 1:52.6 / 26
7:29.5 / 2,000m / 1:52.3 / 26
7:31.2 / 2,000m / 1:52.8 / 25
7:31.0 / 2,000m / 1:52.7 / 26
7:30.7 / 2,000m / 1:52.6 / 26

 

[rodders]

Good smash! Just over 1 minute faster than me. I always find I have some left at the end that I should have used up earlier. I find it really hard to pace.

 

[rodders]

For a laugh I did a half marathon today 1:27:26.7 2:04.3/500 pace. Sore bottom and overall body hurt, lol

 

[hellarda]

For a laugh I did a half marathon today 1:27:26.7 2:04.3/500 pace. Sore bottom and overall body hurt, lol

Yeah long ergos aren't a huge amount of fun. If you start doing more, see if your gym has any foam pads to put on the seat. Makes a huge difference and I use one for every erg I do now.

We have our 'Very hard' week next week, which means we have an 18km erg Mon, Tues, Thurs, and Friday

 

[rodders]

which means we have an 18km erg Mon, Tues, Thurs, and Friday

That doesn't sound fun!

 

[hellarda]

Got a 2km test today, aiming to hold 1:39/500 for most of it then just absolutely gas it from about 300m to go. Not really looking forward to how painful its going to be but oh well

 

[rodders]

Only for a few minutes!

 

[Street]

Got a 2km test today, aiming to hold 1:39/500 for most of it then just absolutely gas it from about 300m to go. Not really looking forward to how painful its going to be but oh well

Haha, and I came on here to post that I'd set a new 2km PB today but your target puts mine to shame!

7:07.9 / 2,000m / 1:46.9 / 27
1:23.6 / 400m / 1:44.5 / 27
1:24.7 / 800m / 1:45.8 / 27
1:26.8 / 1,200m / 1:48.5 / 26
1:26.8 / 1,600m / 1:48.5 / 27
1:26.0 / 2,000m / 1:47.5 / 27

 

[hellarda]

Haha, and I came on here to post that I'd set a new 2km PB today but your target puts mine to shame!

7:07.9 / 2,000m / 1:46.9 / 27
1:23.6 / 400m / 1:44.5 / 27
1:24.7 / 800m / 1:45.8 / 27
1:26.8 / 1,200m / 1:48.5 / 26
1:26.8 / 1,600m / 1:48.5 / 27
1:26.0 / 2,000m / 1:47.5 / 27

Not bad! You'd probably find it a lot easier doing higher rate, if you're struggling to get the rate up, try doing some long ergos with feet out and really sitting up whilst spinning the hands away fast

Hit my target, bit annoyed that I backed off in the middle 800m, but gonna blame a mental block for that (my brain was thinking up all kinds of excuses that I could use to stop )

 

[rodders]

Nice time. I've been a bit lazy lately