C2 Workout of the Day

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billwright
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Re: C2 Workout of the Day

Post by billwright »

Thanks Steve. =D>

WODs - Wed 17 Apr
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 @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
Medium: Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.
Long: Row three 21 minute pieces. Row the first six minutes @ 20 spm. Then five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30. Row for four minutes at light pressure between each piece.


Medium Row for me today:
28:00.0 6856 21 02:02.5
01:00.0 225 18 02:13.3 Held the SR for the 7' and -ve split
02:00.0 232 18 02:09.3
03:00.0 232 18 02:09.3
04:00.0 233 18 02:08.7
05:00.0 234 18 02:08.2
06:00.0 236 18 02:07.1
07:00.0 236 18 02:07.1
08:00.0 240 20 02:05.0 A bit erratic in this sector but the SR average was correct
09:00.0 241 21 02:04.4
10:00.0 240 19 02:05.0
11:00.0 241 21 02:04.4
12:00.0 242 19 02:03.9
13:00.0 243 20 02:03.4
14:00.0 247 22 02:01.4 Spot on for the SR
15:00.0 245 22 02:02.4
16:00.0 243 22 02:03.4
17:00.0 247 22 02:01.4
18:00.0 245 22 02:02.4
19:00.0 249 24 02:00.4 Slacked off in the last by 1 stroke
20:00.0 246 24 02:01.9
21:00.0 249 24 02:00.4
22:00.0 249 23 02:00.4
23:00.0 256 26 01:57.1 Spot on
24:00.0 254 26 01:58.1
25:00.0 254 26 01:58.1
26:00.0 262 28 01:54.5 Spot on
27:00.0 261 28 01:54.9
28:00.0 274 30 01:49.4 The big finish
Quite an effort to hold the SR and try to maintain form and speed. I was fairly bushed at the end.

27:01.3 6106 23 02:12.7


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

Post by strider77 »

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

Post by billwright »

WODs - Thu 18 Apr
Here are your recommended workouts to choose from today:
Short: Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.
Medium: Row four 8 minute pieces. Row for two minutes at light pressure between each piece.
Long: Row two 40 minute pieces. Row for five minutes at light pressure between each piece.


Medium again today:
32:00.0 8181 26 01:57.3

08:00.0 2018 26 01:58.9 Tried to -ve split it all the way but a bit of a blip in the third :oops:
08:00.0 2050 26 01:57.0
08:00.0 2038 26 01:57.7 Stopped twice - trying for too big a -ve split
08:00.0 2074 28 01:55.7
Light Pressure Rowing
02:00.0 430 24 02:19.5
02:00.0 430 24 02:19.5
02:00.0 401 24 02:29.6
02:00.0 382 24 02:37.0
Cool Down Sessions
10:00.3 2356 23 02:07.3
03:33.7 703 22 02:32.0


Away on holiday from tomorrow for a week or so only tomorrow to row and about 4 days after the hols to the end of the season. :lol:

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Re: C2 Workout of the Day

Post by strider77 »

I am away when you are back Bill-a week in Cornwall-hope the weather is kind to us both :D

Took two days off the erg after the WRC-yesterday was the second day-played an hour of Badminton singles instead.

Tonight first session back might try some intervals :D
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Re: C2 Workout of the Day

Post by billwright »

I'll PM you my address and phone number Alan. If you're using the A30 to access Cornwall, you can drop in for a cuppa if you want. We're about 10 minutes from the A30 where it passes Cheriton Bishop.

We normally take the erg with us but I fancied a week off just to let the old bones have a chance to mend themselves.

We're going to Anglesey again (Red Wharf Bay area). Miles and miles of walking along sand and mud flats.

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Re: C2 Workout of the Day

Post by strider77 »

Thanks for the PM Bill, I tried replying but it said you had the receipt thingy turned off, we will be coming past yours a bit early on the Saturday I think, thanks for the offer though :D
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Re: C2 Workout of the Day

Post by billwright »

Okay Alan. I'll take a look at the PM thingy.

WODs - Fri 19 Apr
Here are your recommended workouts to choose from today:
Short: Row a single 20 minute piece. Aim for a consistent pace throughout.
Medium: Row five 1500 meter pieces. Row for one minute at light pressure between each piece.
Long: Row four 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.


Mediium for me with one extra rep for WU and another for CD.

42:18.7 10500 25 02:00.8
06:35.3 1500 23 02:11.7 Warm Up Rep
05:59.0 1500 25 01:59.6 The real thing and -ve split all
05:56.7 1500 26 01:58.9
05:53.2 1500 26 01:57.7
05:50.5 1500 26 01:56.8
05:44.1 1500 27 01:54.7

06:19.9 1500 23 02:06.6 Cool Down Rep
Light Pressure Rowing
02:00.0 432 22 02:18.8
01:00.0 209 22 02:23.5
01:00.0 210 22 02:22.8
01:00.0 192 22 02:36.2
01:00.0 208 22 02:24.2
01:00.0 189 22 02:38.7
02:00.0 470 22 02:07.6


Off on holiday now. If you want to follow the C2 WOD here is the address:
http://www.concept2.com/indoor-rowers/training/wod

Bill
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Re: C2 Workout of the Day

Post by Shang-Chi »

Thanks Bill. :D Have a nice holiday! 8)
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Re: C2 Workout of the Day

Post by billwright »

Short
5000m time trial
Row a 5000 meter time trial, going for your personal best. After you've rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.
Medium
6 x 4 min / 3 min easy
Row six 4 minute pieces. Row for three minutes at light pressure between each piece.
Long
2 x 8000m / 5 min easy
Row two 8000 meter pieces. Row for five minutes at light pressure between each piece


Last one on this thread:

Medium row:

24:14.2 6020 25 02:00.8
04:00.0 970 25 02:03.7
04:00.0 995 25 02:00.6
04:00.0 1007 26 01:59.1 At this stage, the monitor shut down so a series of just rows have been added.
04:12.8 1000 24 02:06.4 Lost my momentum here I reckon :lol:
04:00.7 1010 25 01:59.1
04:00.7 1038 26 01:55.9
Light Rowing
03:00.0 671 23 02:12.6
03:00.0 683 23 02:11.4
03:00.0 689 23 02:10.9
03:00.7 691 23 02:10.7
03:01.8 681 23 02:13.4
03:01.1 673 23 02:14.5
Cool Down
04:50.9 1000 22 02:25.4
03:00.9 666 23 02:15.8

The battery in the PM4 was flat as we've been away for a week. It worked okay when I started and then shut down when I stopped for two seconds at the end of the third rest period/interval. I can't figure why, once I started rowing again, it didn't charge and hold the charge.


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

Post by zootMutant »

billwright wrote:The battery in the PM4 was flat as we've been away for a week. It worked okay when I started and then shut down when I stopped for two seconds at the end of the third rest period/interval. I can't figure why, once I started rowing again, it didn't charge and hold the charge.[/size]

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Weird. If it were my truck, I have a looksee at the alternator. :P
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Re: C2 Workout of the Day

Post by billwright »

As I'm trying to dp the WOD each day now, I thought that I'd resurrect this thread:

July 16, 2013
Short 7 x 1min @ 26 spm / 30 sec easy. Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.
Medium 12 x 500m / 2 min easy. Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500.
Long 60 minutes with rate changes every 5 minutes: 22-24-22-24. Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 22 spm and so on.

Medium for me:

04:30.9 1000 19 02:15.4 Warm Up
12 x 500m 2'AR
23:11.6 6000 27 01:55.9 Neg split all the way :D
01:58.6 500 25 01:58.6
01:58.2 500 25 01:58.2
01:57.9 500 26 01:57.9
01:57.2 500 26 01:57.2
01:56.9 500 29 01:56.9
01:56.0 500 26 01:56.0
01:55.8 500 28 01:55.8
01:55.5 500 27 01:55.5
01:55.3 500 29 01:55.3
01:55.2 500 28 01:55.2
01:55.0 500 28 01:55.0
01:49.9 500 29 01:49.9
Active Rest
02:00.0 431 20 02:19.2 Pace dropped off as I went on :(
02:00.0 427 20 02:20.5
02:00.0 431 20 02:19.2
02:00.0 427 20 02:20.5
02:00.0 422 20 02:22.1
02:00.0 422 20 02:22.1
02:00.0 410 20 02:26.3
02:00.0 412 20 02:25.6
02:00.0 418 20 02:23.5
02:00.0 414 20 02:24.9
02:00.0 411 20 02:25.9
02:00.0 435 20 02:17.9

04:36.4 928 21 02:28.9 Cool Down

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

Post by strider77 »

NIcely done Bill-I missed the workouts of the day-glad they are back :wink:

I especially like the last 500 at pretty much the same stroke rate as the others :D
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Re: C2 Workout of the Day

Post by billwright »

Thanks Alan - It was a good workout concentrating on power and stroke.
Your workouts for July 17, 2013

Short 4 x 750m / 2 min easy. Row four 750 meter pieces. Row for two minutes at light pressure between each 750.
Medium 6 x 5 min / 2 min easy. Row six 5 minute pieces. Row for two minutes at light pressure between each piece.
Long 2 x 20 min / 5 min easy. Row two 20 minute pieces. Row for five minutes at light pressure between each piece.

Medium for Me
30:00.0 7268 24 02:03.8 -ve split all the way
05:00.0 1180 24 02:07.1
05:00.0 1190 25 02:06.0
05:00.0 1196 23 02:05.4
05:00.0 1202 23 02:04.7
05:00.0 1215 24 02:03.4
05:00.0 1284 27 01:56.8
Active Rest
02:00.0 437 20 02:17.3
02:00.0 415 20 02:24.5
02:00.0 403 20 02:28.8
02:00.0 427 20 02:20.5
02:00.0 354 20 02:49.4 Stopped to change my music
02:00.0 447 20 02:14.2

02:28.2 500 22 02:28.2 CD


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Re: C2 Workout of the Day

Post by Liefcat »

I like the resurrection of this thread, Bill :!: :fsgrin:

Actually, yesterday I did the short version, 7x1´R26+30"r, gr8 workout :!: :D
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Re: C2 Workout of the Day

Post by billwright »

Great to see that someone else is getting some benefit/inspiration from WOD. I used to lie awake at night thinking of how I would tackle tomorrow's row. (Sad innit! :lol: ) Now I just wait for the email each morning:

Workout of the Day
Short

8 x 500m / 1 min easy. Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
Medium
3 x 3000m / 3 min easy. Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.
Long
5 x 12 min / 3 min easy. Row five 12 minute pieces. Row for three minutes at light pressure between each piece.

Medium
37:26.1 9000 23 02:04.7
12:42.3 3000 22 02:07.0 -ve split all
12:28.8 3000 23 02:04.8
12:15.0 3000 24 02:02.5
Active Rest
03:00.0 617 25 02:25.8 Consistent distance despite change in stroke rate (rowing to music beat)
03:00.0 615 20 02:26.3
03:00.0 618 22 02:25.6
Cool Down ( if it was possible)
02:38.2 511 22 02:34.7


Trish did the same intervals on her Wattbike to keep me company. :D

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Re: C2 Workout of the Day

Post by strider77 »

Nicely done Bill and Trish =D> =D>

You guys finding it a tad hot these days ?

My IP programme requires 2 x 20 mins UT1 with 5 mins rest tonight just like the long row from yesterday's WOD :D
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Re: C2 Workout of the Day

Post by billwright »

Not too bad Alan. We row/ride at around 0800hrs each day and have fan blowing to keep us cooler. Still generate a lot of perspiration though! :lol:

Day off today.

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Re: C2 Workout of the Day

Post by gregsmith01748 »

These look like good workouts! I'll have to remember them when I retreat indoors to the erg.

There is something nice about receiving a workout from an anonymous, omniscient source. Things are somehow easier if one is just following orders!
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Re: C2 Workout of the Day

Post by billwright »

You're right there Greg. It's a bit like being married :lol:

July 20, 2013
Short 12 x 250m / 45 sec easy. Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.
Medium 3 x 2000m rate increase / 4 min easy. Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
Long 6 x 2000m rate increase 20-26 / 2 min easy. Row six 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.
Medium for Me
04:36.1 1000 22 02:18.0 WU

24:03.7 6000 26 02:00.3
08:06.3 2000 26 02:01.5 Hard to -ve split today at 27.5°C with about 50% humidity
08:04.7 2000 26 02:01.1
07:52.8 2000 26 01:58.2
Active Rest
04:00.0 838
04:00.0 729
04:00.0 894
Cool Down
05:50.6 1148 21 02:32.7
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Re: C2 Workout of the Day

Post by billwright »

Your workouts for July 21, 2013

Short 8 x 2 min @ 28 spm / 1 min easy Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.
Medium 5 x 5 min / 3 min easy Row five 5 minute pieces. Row for three minutes at light pressure between each piece.
Long 3 x 5000m / 6 min easy Row three 5000 meter pieces. Row for six minutes at light pressure between each piece.

Medium
25:00.0 5891 24 02:07.3
05:00.0 1113 23 02:14.7 Used the first rep as a warm up
05:00.0 1160 24 02:09.3
05:00.0 1185 25 02:06.5
05:00.0 1200 25 02:05.0
05:00.0 1234 26 02:01.5
Active Rest
03:00.0 641 0
03:00.0 655 0
03:00.0 657 0
03:00.0 646 0
03:00.0 678 0
Cool Down
04:48.8 1012 20 02:22.6


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Re: C2 Workout of the Day

Post by Liefcat »

Love that following orders / being married digression, Greg & Bill :!: :lol: :lol:

Very nicely executed medium workouts, Bill :!: =D> =D> =D> 8)

Did yesterday´s short WOD today, just with fully rest in the rest periods: 12x250m+45" 9:12.9 1:32.1 34 - clearly showing that I´m currently not in the shape that I used to be when fighting these short intervals... :|
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Re: C2 Workout of the Day

Post by billwright »

July 22, 2013
Short 4 x 1000m / 2 min easy. Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
Medium 3 x 10 min / 4 min easy. Row three 10 minute pieces. Row for four minutes at light pressure between each piece.
Long 4-6-8-10-8-6-4 min pyramid / 2 min easy. Pre-set the monitor for 60 minutes. Row seven intervals in a pyramid of 4-6-8-10-8-6-4, with two minutes at light pressure after each interval. A four minute piece, then two light, a six minute piece, two light and so on.

Medium (again!)
30:00.0 7055 24 02:07.5
10:00.0 2317 23 02:09.4
10:00.0 2351 24 02:07.6
10:00.0 2387 25 02:05.6

04:00.0 873
04:00.0 865
04:00.0 903

05:23.3 1019 21 02:38.6
Very high humidity this morning and there's a rain coming - so a hard workout today.

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Re: C2 Workout of the Day

Post by billwright »

July 23, 2013
Short 3 x 5 min / 3 min easy Row three 5 minute pieces. Row for three minutes at light pressure between each piece.
Medium 40 minutes with rate change 22-24-26. Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, then 26, 24, 22, 24 and so on.
Long 3 x 20 min / 5 min easy. Row three 20 minute pieces. Row for five minutes at light pressure between each piece.

For more training information and workouts, visit

concept2.com/indoor-rowers/training.
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Re: C2 Workout of the Day

Post by strider77 »

Keep it up Bill- =D> early as possible makes sense these days with the temperatures we have.

I look forward to reading your exploits-I did an UT2-54 mins on Saturday and 3 x 15' UTI with 5 mins rest on Sunday the last one of these stung a bit-around 1:57-8 pace.

What did you do today Bill ?

Tonight I have 3 x 14' UT1 with 5 mins recovery at around 5:30 p.m. its gonna be hot :oops: :cry:
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Re: C2 Workout of the Day

Post by Liefcat »

A medium workout for me today: 40´ 10744m 1:51.6 24. Felt pretty longish - especially in the heat. Last 10-15 minutes struggling just to keep the prescripted stroke rates... :-s
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