C2 Workout of the Day

[billwright]

As I'm on this almost daily, I thought that I'd start a separate thread. Anyone else want play?

Here are your recommended workouts to choose from today:
Short: Row four 3 minute pieces. Row for two minutes at light pressure between each piece.
Medium: Row six 4 minute pieces. Row for three minutes at light pressure between each piece.
Long: Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.

48:22.9 12000 25 02:00.9
08:18.0 2000 25 02:04.5 Warm up Rep
08:12.1 2000 25 02:03.0 Then Neg Split
08:10.0 2000 25 02:02.5
07:59.0 2000 25 01:59.7
07:55.5 2000 25 01:58.8
07:48.3 2000 25 01:57.0 Might put this rep into WAARC as a marker
Light Rowing Intervals
02:00.0 397 0
02:00.0 419 0
02:00.0 421 0
02:00.0 395 0
02:00.0 417 0
02:00.0 418 0
Cool Down Rowing where Trish was coming to the end of a full marathon on the Wattbike(1hrs 12 mins .01)
08:48.4 2010 23 02:11.4
02:15.9 552 27 02:03.0
07:09.0 1509 23 02:22.1

Bill

[strider77]

Nice session Bill

[billwright]

WODs - Sat 2 Mar
Here are your recommended workouts to choose from today:
Short: 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: Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three hard, two light, four hard and so on.
Long: 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
01:01:42 15000 23 02:03.4
20:57.8 5000 23 02:05.7 Warm up rep
20:28.9 5000 23 02:02.8 Pushing on
20:15.7 5000 23 02:01.5 A bit quicker
Light pressure rowing
02:00.0 376
02:00.0 371
02:00.0 381

Bill

[billwright]

WODs - Sun 3 Mar
Here are your recommended workouts to choose from today:
Short: Row five 750 meter pieces. Row for two minutes at light pressure between each 750.
Medium: Row five 6 minute pieces. Row for two minutes at light pressure between each piece.
Long: Row two 8000 meter pieces. Row for five minutes at light pressure between each piece.

I chose not to do the WOD and did the CTC instead:

20:50.5 5000 24 0 02:05.0 915 179 EF type WU
11:06.5 2511 22 0 02:12.7 815 150 Easy light rowing
CTC 920m
03:11.5 920 33 0 01:44.0 1368 310
00:40.2 200 36 0 01:40.5 1486 345
00:40.9 400 35 0 01:42.2 1426 327
00:46.0 600 27 0 01:55.0 1092 230 Handled down for a few seconds in this split
00:41.0 800 34 0 01:42.5 1418 325
00:23.4 920 38 0 01:37.5 1599 378

05:04.5 1087 23 0 02:20.0 738 127 Recovery
14:43.5 3410 23 0 02:09.5 854 161 Cool Down

Bill

[billwright]

Long
3 x 15 minutes with rate increase / 3 min easy
Row three 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.

38:00.0 9415 23 02:01.0
07:02.6 1637 22 02:09.0 Interrupted by the plumber
08:00.0 2002 25 01:59.8
15:00.0 3696 23 02:01.7
15:00.0 3717 23 02:01.0
Light Pressure Rowing
03:00.0 537
03:00.0 624
03:00.0 697

Bill

[billwright]

WODs - Tue 5 Mar
Here are your recommended workouts to choose from today:
Short: Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
Medium: Row four 1500 meter pieces. Row for two minutes at light pressure between each 1500.
Long: Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 26 spm, five minutes @ 22 spm and so on.

Long Row: Too many interruptions so did in bits

30:15.6 7516 25 02:00.7
10:00.0 2482 25 02:00.8
20:00.0 2472 25 02:01.3
30:00.0 2529 26 01:58.6
30:15.6 33 8 03:56.3

10:55.6 2518 23 02:10.1
15:07.4 3637 24 02:04.7
06:25.3 1500 23 02:08.4

Bill

[Stan]

Nice work Bill - just letting you know I am following you, even if I dont post on this thread!

[billwright]

Thanks Stan - I knew that others were tuning in by the number of hits.

Today should have been 4 x 4000m with 3' Light pressure rowing but I did a modified version of 4k/2k/2k/4k with one of the 2k's being the WAARC.

16:59.4 4000 23 02:07.4 WU
03:00.0 665 20 02:15.3 Light Rowing
09:19.5 2011 22 02:19.1 More Light Rowing

07:29.9 2000 28 01:52.4
01:49.6 500 30 01:49.6
01:49.7 1000 29 01:49.7
02:02.8 1500 25 02:02.8 Stopped rowing twice in this split
01:47.8 2000 30 01:47.8

18:13.0 4000 23 02:16.6 Cool Down

Bill

[strider77]

Nice try Bill-I can see you were on for sub 7:20 when the Hds hit-you will crack it soon

[billwright]

Yes Strider - lots of 2k's. Where did those sub 6:50 days go?:lol:
WODs - Thu 7 Mar
Here are your recommended workouts to choose from today:
Short: Row five 3 minute pieces. Row for two minutes at light pressure between each piece.
Medium: Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.
Long: Row five 2000 meter pieces. In each piece, row 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.

40:59.1 10000 24 02:02.9
08:32.9 2000 24 02:08.2 WU Rep
08:21.6 2000 23 02:05.4 Then negative split all the way
08:10.9 2000 25 02:02.7
08:05.0 2000 25 02:01.2
07:48.8 2000 27 01:57.2 SR went awry on this one as I was racing Trish.
Light Rowing
02:00.0 432 20 02:18.8
02:00.0 423 20 02:21.8
02:00.0 437 20 02:17.3
02:00.0 401 20 02:29.6
02:00.0 451 20 02:13.0
Cool Down
10:00.1 2234 22 02:14.3

Trish on the Wattbike doing the same session

Bill

[billwright]

WODs - Fri 8 Mar
Here are your recommended workouts to choose from today:
Short: Row a 500 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: Row three 8 minute pieces. Row for two minutes at light pressure between each piece.
Long: Row three 20 minute pieces. Row for two minutes at light pressure between each piece.

Long
01:00:00 14353 23 02:05.4
20:00.0 4608 23 02:10.2 WU Rep
20:00.0 4839 24 02:03.9
20:00.0 4906 24 02:02.2
Light Pressure Rowing
02:00.0 458 0
02:00.0 437 0
02:00.0 498 0
Cool Down
09:04.4 2000 22 02:16.1

Bill

[strider77]

You are really getting the metres in Bill-

The World Erging Challenge is starting March 15th -sounds like you are in form for quite a contribution on that

I am going to try and row most days-target 100,000m a week might be a bit ambitious but its got to be done

[billwright]

Hi Alan. Yes - I'm building up endurance for the annual marathon which I hope to do sometime within the dates of the next challenge. Sustaining a decent pace at a manageable stroke rate is the aim of the game.

6x 16500 does the 100k per week or 7x 14500 ish

Bill

[strider77]

I will try for a HM a day for 6 days-I don't do 7 days just fall apart -not an ex RM like you just a big wuss

[billwright]

Good luck to you Alan. I know that you can do it as you did it two years ago.

WODs - Sun 10 Mar
Here are your recommended workouts to choose from today:
Short: Row four 750 meter pieces. Row for one minute at light pressure between each 750.
Medium: 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 @ 24 spm, and 2000 meters @ 22 spm.
Long: Row five 10 minute pieces. Row for two minutes at light pressure between each piece.

Long Row with a variation 2 x 10' 2'r, 3'r, 2k flat out (WAARC) 2x10' 2'r 10'r
First half
20:00.0 4853 25 02:03.6
10:00.0 2400 24 02:05.0 WU
10:00.0 2454 26 02:02.2 -ve split
Light Rowing
02:00.0 438 0
02:00.0 420 0

03:01.4 622 22 02:25.8
WAARC 2k
07:14.0 2000 29 01:48.5
01:49.9 500 29 01:49.9
01:49.3 1000 29 01:49.3
01:48.9 1500 30 01:48.9
01:45.9 2000 31 01:45.9 -ve split all the way.
Second Half
20:00.0 4850 23 02:03.7 Only 0.1' slower than the first half average split
10:00.0 2366 23 02:06.7
10:00.0 2483 24 02:00.8 Fastest split last.
Light Rowing
02:00.0 408 0
02:00.0 393 0
Final Cool Down
10:00.1 2162 22 02:18.7


Good session

Bill

[billwright]

WODs - Mon 11 Mar
Short: Row 12 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.
Medium: Row three 1500 meter pieces. Row for three minutes at light pressure between each 1500.
Long: Row two 6000 meter pieces. In each piece the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.
Long Row
48:42.3 12000 25 02:01.7
24:28.6 6000 25 02:02.3
24:13.8 6000 25 02:01.1
Light Pressure Rowing
04:00.0 792 20 02:31.5
04:00.0 887 22 02:15.2

26:07.2 6000 23 02:10.6 Steady State to accompany Trish as she finished her 50k on the Wattbike.
02:03.3 409 22 02:30.7 Final cool down.

Bill

[billwright]

WODs - Tue 12 Mar
Short: Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.
Medium: Row four 6 minute pieces. Row for two minutes at light pressure between each piece.
Long: Row three 4000 meter pieces. Row for five minutes at light pressure between each piece.

Long
51:36.9 12000 23 02:09.0
17:35.8 4000 24 02:11.9
17:16.6 4000 22 02:09.5
16:44.5 4000 24 02:05.5
Light Pressure Rowing
05:00.0 1105
05:00.0 1132
05:00.0 1195
Cool Down
04:34.6 1001 23 02:17.1

Bill

[billwright]

WODs - Wed 13 Mar
Here are your recommended workouts to choose from today:
Short: Row three 750 meter pieces. Row for two minutes at light pressure between each 750.
Medium: Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on.
Long: Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.

Long
39:30.7 10000 25 01:58.5
08:05.1 2000 25 02:01.2 -ve split all the way
07:57.8 2000 25 01:59.4
07:53.2 2000 25 01:58.3
07:50.4 2000 25 01:57.6
07:44.1 2000 25 01:56.0 Again accompanied by Trish on the Wattbike (32000m)
Light Pressure Rowing
02:00.0 446
02:00.0 439
02:00.0 438
02:00.0 414
02:00.0 344
Cool Down Sessions
09:01.6 2010 22 02:14.7
04:26.6 1002 23 02:13.0
09:09.9 2009 89 02:16.8

Bill

[billwright]

The long version today:
2x30' 6'AR
01:00:00 14159 22 02:07.1
30:00.0 7422 23 02:01.2
30:00.0 6736 22 02:13.6 Deliberately slow session as an experiment.
Light Pressure Rowing
06:00.0 1300 20 02:18.4
06:00.0 1369 20 02:11.4
Cool Down
02:20.5 511 22 02:17.4

Bill

[strider77]

Very impressive Bill especially the first one =D>

I am starting my longer stuff tomorrow for the challenge

[billwright]

Cheers mate!

The big stuff starts tomorrow then - good luck on the HM's. Are you rowing every day or having one rest day per week?

I see that we have 79 on the Team List now.

Bill

[strider77]

I play Badminton on Wednesdays so that will be my day off-apart from that will aim to row every day

Last time I did this I also went down from 92kg to 88kg which I then maintained for a couple of years so hoping to get that benefit again too

[billwright]

First day of the Challenge.

C2 WOD - Long Row 4 x 12' with 3' AR.

48:00.0 11692 24 02:03.1
12:00.0 2839 24 02:06.8 Faster than normal warm up rep
12:00.0 2876 24 02:05.1 -ve split all the way.
12:00.0 2920 24 02:03.2
12:00.0 3056 26 01:57.8
Light pressure rowing
03:00.0 675 02:13.3
03:00.0 682 02:11.9
03:00.0 667 02:14.9
03:00.0 721 02:04.8
Cool down
12:02.0 2815 23 02:08.2

Bill

[strider77]

Nicely done Bill =D>

I managed my first HM-decided on early morning gym for a change-river of water under the erg but apart from the blisters on my hands I quite enjoyed it

21097-1:28:27.3-2:05.7-20 using DF125

Pleased with the low rate-it just seems easier than thrashing around at higher rates-probably an age thing

My mate is rowing a marathon at lunchtime tomorrow will join him for at least 2 x 10ks of it so hopefully will maintain my goal of a HM a day

Onwards

[billwright]

C2 website was down this morning so no WOD when I logged on. Did a HM instead. Not really pushing on until the last 1000m but still a hard workout:

01:27:25 21097 23 02:04.3
20:54.4 5000 23 02:05.4
20:34.3 10000 24 02:03.4
20:41.0 15000 24 02:04.1
20:50.8 20000 24 02:05.0
04:24.7 21097 24 02:00.6

18:12.0 4010 22 02:16.1 Recovery
02:17.8 500 22 02:17.8 Cool Down


Bill