C2 Workout of the Day

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billwright
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Re: C2 Workout of the Day

Post by billwright »

WODs - Sun 17 Mar
Here are your recommended workouts to choose from today:
Short: Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
Medium: Row eight 3 minute pieces. Row for one minute at light pressure between each piece.
Long: Row six 2000 meter pieces. In each piece the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28. Row for two minutes at light pressure during the rest period.

Long Row
48:45.8 12000 24 02:01.9
08:24.2 2000 24 02:06.0 Warm Up Rep
08:13.5 2000 24 02:03.3 -ve split all the way
08:09.0 2000 24 02:02.2
08:06.2 2000 24 02:01.5
08:02.6 2000 24 02:00.6
07:50.3 2000 24 01:57.5 Last 10 strokes below 1:45
Light Pressure Rowing
02:00.0 445 20 02:14.8
02:00.0 450 20 02:13.3
02:00.0 451 20 02:13.0
02:00.0 456 20 02:11.5
02:00.0 459 20 02:10.7
02:00.0 431 20 02:19.1
Cool Down
08:44.0 2000 23 02:11.0
02:00.3 406 21 02:28.1


Bill :fswink: :fswink:
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Re: C2 Workout of the Day

Post by Shang-Chi »

Hi Bill

Maybe I will try this today :D
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Re: C2 Workout of the Day

Post by Shang-Chi »

I chose all the workouts for the day #-o :mrgreen:

It's a monster workout :!: :shock:

1st.: v1000m...5 Short.
19:17.3 5000m 23spm HR210 @1:55.7 Cal/hr1077 Watt226
Splits were:
_3:59.9 1000m 22spm HR220 @1:59.9 Cal/hr_997 Watt203 WU (crazy HR!?)
_3:50.6 1000m 26spm HR221 @1:55.3 Cal/hr1085 Watt228
_3:55.6 1000m 22spm HR218 @1:57.8 Cal/hr1036 Watt214
_3:46.5 1000m 26spm HR217 @1:53.2 Cal/hr1129 Watt241
_3:44.7 1000m 22spm HR176 @1:52.3 Cal/hr1149 Watt247 :twisted:

2nd.: v3:00...15 Medium.
31:00.0 8005m 26spm HR155 @1:56.1 Cal/hr1068 Watt223
Splits were:
_3:00.0 _821m 29spm HR171 @1:49.6 Cal/hr1214 Watt266 Fast
_1:00.0 _208m 25spm HR166 @2:24.2 Cal/hr_701 Watt117
_3:00.0 _822m 28spm HR160 @1:49.4 Cal/hr1217 Watt267 Fast
_1:00.0 _201m 24spm HR139 @2:29.2 Cal/hr_662 Watt105
_3:00.0 _822m 28spm HR159 @1:49.4 Cal/hr1217 Watt267 Fast
_1:00.0 _199m 24spm HR146 @2:30.7 Cal/hr_651 Watt102
_3:00.0 _824m 28spm HR162 @1:49.2 Cal/hr1224 Watt269 Fast
_1:00.0 _200m 24spm HR146 @2:30.0 Cal/hr_656 Watt104
_3:00.0 _823m 28spm HR157 @1:49.3 Cal/hr1221 Watt268 Fast
_1:00.0 _203m 26spm HR161 @2:27.7 Cal/hr_673 Watt108
_3:00.0 _827m 27spm HR135 @1:48.8 Cal/hr1234 Watt272 Fast
_1:00.0 _198m 24spm HR165 @2:31.5 Cal/hr_646 Watt101
_3:00.0 _822m 28spm HR156 @1:49.4 Cal/hr1217 Watt267 Fast
_1:00.0 _205m 25spm HR167 @2:26.3 Cal/hr_684 Watt112
_3:00.0 _837m 28spm HR144 @1:47.5 Cal/hr1268 Watt282 Fast

_5:50.2 1000m 22spm HR131 @2:55.1 Cal/hr_524 Watt_65 CD 1

3rd.: v2000m/2:00r...6 (1000m @22, 500m @24, 250m @26 & 250m @28) Long.
48:00.8 12000m 24spm HR168 @2:00.0 Cal/hr_996 Watt202
Splits were:
_8:29.1 _2000m 24spm HR162 @2:07.2 Cal/hr_884 Watt170
Rest: 2:00 16m HR121 (I've skipped the light rowing.)
_7:58.3 _2000m 24spm HR162 @1:59.5 Cal/hr1004 Watt205
Rest: 2:00 13m HR118
_7:58.7 _2000m 24spm HR181 @1:59.6 Cal/hr1002 Watt204
Rest: 2:00 20m HR122
_7:56.9 _2000m 24spm HR165 @1:59.2 Cal/hr1010 Watt207
Rest: 2:00 16m HR125
_7:55.2 _2000m 24spm HR167 @1:58.8 Cal/hr1018 Watt209
Rest: 2:00 15m HR129
_7:42.6 _2000m 24spm HR174 @1:55.6 Cal/hr1078 Watt226
Rest: 2:00 14m HR116

_5:24.9 1007m 23spm HR134 @2:41.3 Cal/hr_586 Watt_83 CD 2

That was not too bad. =; In all 27,106m :!: I'm tired but okay :D

ARGH :!: No beer in the fridge #-o I feel almost sacred O:)
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Re: C2 Workout of the Day

Post by billwright »

Great stuff Mikkel. Top the fridge up today! :lol:

WODs - Mon 18 Mar
Here are your recommended workouts to choose from today:
Short: Row three 750 meter pieces. Row for one minute at light pressure between each 750.
Medium: Row two 15 minute pieces @ 26 spm. Row for four minutes at light pressure during the rest period.
Long: Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.


Long for me today:
01:01:33 15000 24 02:03.1
20:37.6 5000 24 02:03.7 -ve split - just
20:31.6 5000 24 02:03.1
20:24.4 5000 24 02:02.4
Light Pressure Rowing
03:00.0 643 22 02:19.9
03:00.0 660 22 02:16.3
03:00.0 720 22 02:05.0
Long CD
22:18.6 5000 22 02:13.8


About two hours if you do the lot! :lol:

Bill :fswink: :fswink:
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Re: C2 Workout of the Day

Post by strider77 »

Very nice metres Bill =D>

I am going to have to consider gloves-my hands are shot already and its only 3 days in on the WRC :lol: :oops:
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Re: C2 Workout of the Day

Post by billwright »

I've used gloves from Day One in spite of the Mickey taking by horny handed sons of the soil. By Day One , I mean from the first time I ever used an erg. :lol: I still get blisters though. :lol:

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Re: C2 Workout of the Day

Post by Shang-Chi »

billwright wrote:I've used gloves from Day One in spite of the Mickey taking by horny handed sons of the soil. By Day One , I mean from the first time I ever used an erg. :lol: I still get blisters though. :lol:

Bill :fswink: :fswink:
I used C2 hand pads and I didn't get blisters after 2 hours rowing. Also I use cycling shorts and avoid blisters down there. :wink:
Last edited by Shang-Chi on Tue Mar 19, 2013 11:15 am, edited 2 times in total.
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Re: C2 Workout of the Day

Post by Stan »

Good stuff Bill. 8)
pb times
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Re: C2 Workout of the Day

Post by billwright »

Thanks Stan.

[Short
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
Medium
5 x 1500m / 2 min easy
Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.
Long
6 x 2000m / 3 min easy
Row six 2000 meter pieces. Row for three minutes at light pressure between each 2000.

I didn't fancy any of those today so I set out to row for 90 minutes at even pace but as I got nearer the HM, I tipped over the time.

01:32:17 21129 22 0 02:11.0 835 156
20:00.0 4503 21 0 02:13.2 809 148 -ve split all the way though that wasn't the intention
40:00.0 4528 21 0 02:12.5 817 150
01:00:00 4609 21 0 02:10.1 846 159
01:20:00 4630 23 0 02:09.5 853 161
01:32:17 2861 23 0 02:08.8 863 164


Bill :fswink: :fswink:
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Re: C2 Workout of the Day

Post by Shang-Chi »

billwright wrote: 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
Hi Bill

You write: /2 min easy but later you write two minutes of rest in between each piece :!:

Which is it :?:

PS: No space in the fridge, but the balcony are now filled with easter beer. There's -1 degree :!: Yummy :-D
Last edited by Shang-Chi on Tue Mar 19, 2013 11:15 am, edited 2 times in total.
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Re: C2 Workout of the Day

Post by Scoop »

Well done Bill. I am following your excellent progress and it sounds like Trish shadows you on a lot of it with the wattbike so well done Trish =D>

Like Mikkel I use handpads and my hands are kittensoft - never a blister :D (probably because I don't erg much).

The daily C2 email comes to me and every time I see WOD's I imagine WOMD's (Workouts Of Mass-Destruction :lol: )

I'm still toddling along with my fatbusting program kindly designed by Iain (who is fine but far too busy to erg at the moment), mostly 10k's of all different varieties. Yesterday was 'Start at 2:10 and reduce the split by 1" every 1k to finish at 2:01. Unfortunately I forgot to set the splits to 1k so the result was :

2000 - 2:09.2 - 22 - So cross that I hadn't set the splits right
4000 - 2:07.3 - 21 - Garrrrgh! Something crunching under the rollers and it's driving me mad.
6000 - 2:05.0 - 22 - Stopped to wipe the rail but it made no difference. Then rowed madly to retrieve split which had hit 2:43
8000 - 2:03.3 - 23 - Slowly warming to the task. Roller obstacle seems to have been liquidized by my enormous bulk. 'L'appetit vient en mangeant', as the french say.
10000 - 1:58.6 - 26 - Last 1k was like a man possessed. Last split showing was 1:40. Paid for it with a breathless recovery at the end. Who was it who said "Your ego's writing cheques that your body can't cash"? :lol:

10000 - 41:34.1 - 2:04.7 - 22 - Sad realisation that this is still newborn kitten speed :(

140k and nearly 4kg lost since 25th Feb.

Gill's radiotherapy finishes on the 28th - that will be a big day in Grantham!

All the best to everyone. Keep on erging! :fsbgrin:

Scoop
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Re: C2 Workout of the Day

Post by Liefcat »

Scoop wrote:Who was it who said "Your ego's writing cheques that your body can't cash"? :lol:
Welcome back, Scoop - always a pleasure reading your "twists" :!: :D :D
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Re: C2 Workout of the Day

Post by billwright »

Mikkel - It's two minutes between each part of the pyramid. :D

Good effort Scoop - in fact more than a good effort after a long lay off. Keep on yanking the chain mate - you'll be back on form in no time.

Let's hope that Gill's RT does the trick.

Bill & Trish :fswink: :fswink:
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Re: C2 Workout of the Day

Post by strider77 »

Looks like an interesting row Bill =D>

Great to hear from you Scoop, well rowed =D>

I'd like to echo Bill's good thoughts for both you and Gill :D
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Re: C2 Workout of the Day

Post by Shang-Chi »

billwright wrote:Mikkel - It's two minutes between each part of the pyramid. :D
Well, that didn't help much as you failed to name what :!: :lol: Is it rest or light row :?:

Anyway it's academic now: I won't be rowing today as I'm feeling weak. :oops: It's resting time :!: :wink:

Hi Scoop! Nice to "see" you :!: :D
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Re: C2 Workout of the Day

Post by billwright »

Your workouts for March 20, 2013

Short
20 minutes with bursts.Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.
Medium
10,000m with rate changes every 2000m: 22-24-26-28-24. Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.
Long
2 x 6000m / 6 min easy. Row two 6000 meter pieces. Row for six minutes at light pressure between each piece.


Bit of a variation for me with 5 mins Light Pressure 60 Mins sustainable and 5 mins Light Pressure;

05:00 1139 22 02:12.2

01:00:0 13789 12 02:10.5

05:00 1136 23 02:12.1

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Re: C2 Workout of the Day

Post by Shang-Chi »

Another monster workout today. :D Did two of Bill's workouts (short & medium) =; Did 2637 as wu and 2100m cd.

20:00.0 _5303m 27spm HR147 @1:53.1 Cal/hr1131 Watt242 Bill's Short one with 10 hard strokes every 4 minutes (neg. splits)
Splits were:
_4:00.0 _1009m 27spm HR145 @1:58.9 Cal/hr1016 Watt208
_8:00.0 _1054m 27spm HR149 @1:53.8 Cal/hr1116 Watt237
12:00.0 _1062m 27spm HR150 @1:52.9 Cal/hr1134 Watt243
16:00.0 _1071m 27spm HR157 @1:52.0 Cal/hr1156 Watt249
20:00.0 _1107m 29spm HR166 @1:48.4 Cal/hr1245 Watt275

40:07.5 10000m 24spm HR172 @2:00.3 Cal/hr_990 Watt201 Bill's medium (spm 22, 24, 26, 28, 24/2K)
Splits were:
_8:36.8 _2000m 22spm HR159 @2:09.2 Cal/hr_858 Watt162
_8:09.2 _4000m 24spm HR177 @2:02.3 Cal/hr_958 Watt191
_7:56.0 _6000m 26spm HR178 @1:59.0 Cal/hr1014 Watt208
_7:43.9 _8000m 28spm HR174 @1:55.9 Cal/hr1072 Watt224
_7:41.7 10000m 24spm HR173 @1:55.4 Cal/hr1083 Watt228
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Re: C2 Workout of the Day

Post by Liefcat »

Interesting thread this one - a good source to some variation in one´s training :!: :D

Yesterday did the 22 min pyramid with light row in between "intervals": 14´ 4229m 1:39.3 29spm + 1881m in "rest" periods.

Today the 20´ with bursts every 4th minute: 5604m 1:47.0 27spm... :D
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Re: C2 Workout of the Day

Post by billwright »


It's good that others are getting the benefits of the workouts.
Your workouts for March 21, 2013
Short. 5 x 750m / 1 min easy. Row five 750 meter pieces. Row for one minute at light pressure between each 750.
Medium. 5 x 6 min / 1 min easy. Row five 6 minute pieces. Row for one minute at light pressure between each piece.
Long. 3 x 5000m with rate changes every 1000m: 24-22-24-26-24 / 3 min easy. Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm. Row for two minutes at light pressure between each piece.

Long Row for me:
01:02:08 15000 24 02:04.2

21:11.3 5000 24 02:07.1 -ve split all
20:34.6 5000 25 02:03.4
20:22.9 5000 25 02:02.2
Light Pressure Rowing
02:00.0 411 20 02:25.9 -ve split all
02:00.0 414 20 02:23.8
02:00.0 417 20 02:24.9
Cool Down 5k
22:41.8 5009 22 02:15.9


Bill :fswink: :fswink:
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Re: C2 Workout of the Day

Post by Liefcat »

Nice that you could actually use one (as opposed to NOT use), Bill :!: :wink: And nice -ve splitting :!: 8)

Again the short one for me: 5x750m+1´: 12´22.1 (1:38.9) 29spm...
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Re: C2 Workout of the Day

Post by billwright »

C2 WOD 22 March 2013
Short: Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
Medium: Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500.
Long: Row three 4000 meter pieces. In each piece change the rate every 1000m. The first 1000m @ 22 spm. Then 1000m @ 24 spm. 1000m @ 22 and 1000m @ 24. Row for five minutes at light pressure during the rest period.


As usual, Long Session for me:

49:44.2 12000 23 02:04.3
16:54.8 4000 23 02:06.8 -ve split
16:41.9 4000 23 02:05.2
16:07.5 4000 23 02:00.9
Light Pressure Rowing
05:00.0 1119 21 02:14.0 -ve split :lol:
05:00.0 1144 21 02:11.1
05:00.0 1172 21 02:07.9
Cool Down Sessions
17:02.2 3863 23 02:12.3
08:20.2 2010 24 02:04.4

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Re: C2 Workout of the Day

Post by strider77 »

Nice negative splitting Bill =D>
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Re: C2 Workout of the Day

Post by Liefcat »

Some internet problems here in Randers today, so couldn´t check up on the WOD just before going to the gym, so "remembered" one as 10x1´+1´ - done as on/off: 20´ 5525m 1:48.5 26spm. Ons were 287-292m 28-29spm, offs were 251-258m 24spm, last 2´ 301m+310m (30/32spm).
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Re: C2 Workout of the Day

Post by billwright »

Good effort Liefcat - especially remembering it! :lol: =D>

WODs - Sat 23 Mar

Here are your recommended workouts to choose from today:

Short: Row three 5 minute pieces. Row for two minutes at light pressure between each piece.

Medium: Row six 5 minute pieces. Row for two minutes at light pressure between each piece.

Long: Row two 10,000 meter pieces. Row for six minutes at light pressure between each piece.


Bill :fswink: :fswink:
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Re: C2 Workout of the Day

Post by Liefcat »

Thanks, Bill - I guess... :lol: :lol:

Not so much to remember today... That is - did Jason´s FB challenge instead: 5x1k+3´, negative splitted reps:

1: 3:18.4 1:39.2 30
2: 3:17.7 1:38.8 30
3: 3:17.2 1:38.6 30
4: 3:16.6 1:38.3 31
5: 3:13.6 1:36.8 33 (a bit up-tempo :wink: )
T= 16:23.3 1:38.3 30

My little kitten has grown bigger - she´s 8 months now: :D :D
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