C2 Workout of the Day

[billwright]

At least you finished it Erik. Which is more than I can say for me today:

July 24, 2013
Short 5 x 500m / 2 min easy Row five 500 meter pieces. Row for two minutes at light pressure between each 500.
Medium 8 x 1000m / 1 min easy Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.
Long 4 x 10 min / 2 min easy Row four 10 minute pieces. Row for two minutes at light pressure between each piece.
Medium
21:15.1 5083 24 02:05.4
04:00.0 927 25 02:09.4 Warm up rep
04:00.0 953 24 02:05.9 Neg split from here
04:00.0 963 25 02:04.6
04:00.0 974 25 02:03.2
04:00.0 984 26 02:01.9
01:15.1 284 22 02:12.2 Wheels came off here - high humidity (80%) plus generally tired. May the rest intervals are too short?
Active Rest
01:00.0 202 0
01:00.0 199 0
01:00.0 201 0
01:00.0 181 0
01:00.0 168 0
01:00.0 0 0
Cool down sessions
07:18.1 1508 22 02:25.2
15:00.5 3081 20 02:26.1

Didn't row yesterday Alan. Too hot and too humid and too tired.

Bill

[strider77]

Bill, I did a 10 x 1k with 1 min rest session a couple of weeks ago -1 min ain't enough rest mate you are right

Well done on doing anything in this humidity-they were all falling like flies last night in my gym last night-aircon was kind of working but made no difference to me I am afraid, still fried legs

[Liefcat]

Oh, yeah, Bill - hard one you chose Well done for the 5 completed reps =D> =D> =D> =D> =D>

Chose the short one today. That is, when I got to the gym I couldn´t remember if it was 5 or 6, so wanted to display my good will by doing 6:

1: 1:37.5 31
r2´: 433m
2: 1:37.2 31
r2´: 439m
3: 1:36.9 31
r2´: 436m
4: 1:36.8 31
r2´: 445m
5: 1:36.2 31
r2´: 447m
6: 1:34.5 32
T= 9:39.1 1:36.5 31

Did 50 strokes per rep...

[billwright]

Great performance Erik.

Bill

[billwright]

July 25, 2013
Short

5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.
Medium

3 x 6 min / 4 min easy

Row three 6 minute pieces. Row for four minutes at light pressure between each piece.
Long

2 x 8000m rate change 22-24 / 5 min easy

Row two 8000 meter pieces. In each piece change the rate every 2000m. The first 2000m @ 22 spm. Then 2000m @ 24 spm. 2000m @ 22 and 2000m @ 24. Row for five minutes at light pressure during the rest period.

For more training information and workouts, visit concept2.com/indoor-rowers/training.

Day off again for me.

Bill

[strider77]

Sensible Bill-I took last night off-just could not face it

Hopefully back on it tonight as its feels a little fresher

[billwright]

July 26, 2013
Short 5 x 3 min / 1 min easy. Row five 3 minute pieces. Row for one minute at light pressure between each piece.
Medium 6 x 4 min / 1 min easy Row six 4 minute pieces. Row for one minute at light pressure between each piece.
Long 3 x 15 min / 4 min easy. Row three 15 minute pieces. Row for four minutes at light pressure between each piece.

Bit cooler today Alan (just a little!) so a Long version for me:

45:00.0 10516 23 02:08.3
15:00.0 3445 23 02:10.6 - split all the way
15:00.0 3515 24 02:08.0
15:00.0 3556 24 02:06.5
Light Rowing
04:00.0 844
04:00.0 825
04:00.0 806


Bill

[strider77]

Nice negative Splits Bill- =D>

[billwright]

July 27, 2013
Short

2000 meter time trial

Row a 2000 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

2 x 4000m / 6 min easy

Row two 4000 meter pieces. Row for six minutes at light pressure between each piece.
Long

Half marathon time trial

Row a 21,097 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.

For more training information and workouts, visit concept2.com/indoor-rowers/training.

Good luck!

[billwright]

I haven't posted one of these for ages but I have been doing the WOD on and off since the last posting on here:

8x 1k with 2' AR and I thought that it went well

34:23.7 8000 23 02:08.9 16:00.0 3312
04:24.3 1000 23 02:12.1 02:00.0 399
04:21.5 1000 20 02:10.7 02:00.0 421
04:21.3 1000 23 02:10.6 02:00.0 414
04:19.0 1000 24 02:09.5 02:00.0 412
04:17.9 1000 23 02:08.9 02:00.0 416
04:17.2 1000 22 02:08.6 02:00.0 411
04:15.3 1000 24 02:07.6 02:00.0 406
04:07.2 1000 26 02:03.6 02:00.0 433

Bill

[billwright]

4 x 2k with 1" active rest.

34:36.6 8000 24 02:09.7
08:51.9 2000 24 02:12.9 01:00.0 178
08:42.3 2000 24 02:10.5 01:00.0 195
08:35.4 2000 25 02:08.8 01:00.0 195
08:27.0 2000 24 02:06.7 01:00.0 183

09:40.5 2026 22 02:23.2 CD

Bill

[strider77]

Good to see the WOD back, 1 min is not much rest Bill =D>

[billwright]

Thanks Alan. I'll try to keep it going for a few days..............

Today's was the Long version: 3 x 5000m with 3' AR:

01:08:14.2 15000 23 02:16.4
22:50.6 5000 22 02:17.0 03:00.0 548
22:25.8 5000 23 02:14.5 03:00.0 459
22:57.8 5000 23 02:17.8 03:00.0 629

04:47.6 1000 21 02:23.8 CD

It was a longish session as I was trying to accompany Trish on here first (and last ) 100 miler on the Wattbike. Strangely, my companionship lasted only just over the hour and Trish did it in 4hrs 59:25. She's doing a separate write-up.

Bill

[billwright]

Medium version today:


Medium
10,000m with rate changes every 2000m: 22-24-26-24-22
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.


44:23.1 10000 23 02:13.1
08:52.6 2000 22 02:13.1
08:57.7 4000 24 02:14.4
08:46.7 6000 26 02:11.6
08:49.0 8000 24 02:12.2
08:57.1 10000 22 02:14.2

Bit of a slog but got through it eventually.

Bill

[billwright]

Medium:

40' with variable rate 22 for 2', 24 for 2', 22 for 2' &etc

40:00.0 9053 22 02:12.5
10:00.0 2236 22 02:14.1
20:00.0 2257 23 02:12.9
30:00.0 2232 23 02:14.4
40:00.0 2329 23 02:08.8
I should have averaged 23 spm but I was rowing to music and was a little under the rate.

08:51.8 2000 26 02:12.9 First CD
02:38.3 501 21 02:37.9 CD

Bill

[billwright]

Medium:

6 x 1000m with 3' AR

24:57.1 6000 25 02:04.7
04:13.8 1000 26 02:06.9 03:00.0 624
04:13.1 1000 24 02:06.5 03:00.0 614
04:11.8 1000 25 02:05.9 03:00.0 620
04:10.4 1000 24 02:05.2 03:00.0 580
04:08.6 1000 27 02:04.3 03:00.0 609
03:59.4 1000 27 01:59.7 03:00.0 632

05:03.7 1000 21 02:31.8 First Cd
03:00.8 627 22 02:24.1 CD

Bill

[billwright]

Medium:

10 x 2' with 1' gentle rowing - managed to get the last three over 500m

20:00.0 4946 27 02:01.3
02:00.0 483 26 02:04.2 01:00.0 196
02:00.0 485 28 02:03.7 01:00.0 189
02:00.0 485 25 02:03.7 01:00.0 192
02:00.0 488 26 02:02.9 01:00.0 186
02:00.0 490 27 02:02.4 01:00.0 181
02:00.0 491 27 02:02.1 01:00.0 177
02:00.0 497 27 02:00.7 01:00.0 170
02:00.0 502 28 01:59.5 01:00.0 176
02:00.0 508 28 01:58.1 01:00.0 170
02:00.0 518 29 01:55.8 01:00.0 187

09:45.1 2000 21 02:26.2 First CD
07:18.5 1501 23 02:26.0 Final CD

Bill

[strider77]

Looks like you worked off the plum duff Bill but what about the beer =D>

[Rodger]

Hi Bill,

I might join you in this thread soon, as I'm thinking of doing the long WOD's once or twice a week. Partly to keep some variety in the long endurance rows and partly because I want to experience some different types of workouts. For instance, the workouts with variable rates look intriguing. I'm also not used to active rest and these WOD's seem to use them all the time. Is it your experience that active rest is better than total rest?

I was wondering, are you using the C2-US workouts or the ones from the Rowing Company (not sure if they are different)?

[billwright]

Hello Rodger

I use the version that comes up on the C2 Logbook page and I opted for the daily email with the list of alternatives.

On the subject of active rest, I believe that it is better than just stopping rowing. There is no criterion for how fast you row during active rest, you just keep going. Inevitably, you will find a steady sweet spot that doesn't fatigue you and allows a good recovery in the time allowed. I find that I have 'recovered' after 45 seconds or so from the previous rep and then can rest while rowing but ramp up in the last 3-4 strokes so that I hit the next rep 'running' so to speak.

Variable rates are a good discipline to follow if you can - as in the Wolverine Plan where they are the basis for all the training (L4's). What you must avoid though is going all out on the various SR's otherwise you may not finish the piece in good order. It is possible to up the stroke rate but maintain the same split time. In effect, you get a bit of rest but develop your fast muscles. That may sound a bit Greek but give it a try. Row 500m at 22 SPM at a given split that is your sweet spot for example then switch up to 24 SPM but keep the same rate. You will certainly find it more comfortable. Once you have mastered that, practice speeding up the split but maintain the SR. You'll be amazed at the power you can develop. All part of relieving the boredom I guess.

Bill

[Rodger]

Cheers Bill,

I'm subscribed to that email but without the alternatives, which is okay for me (sometimes not having freedom to choose can be a good). I intend to do them as the endurance or recovery rows and mostly at slow pace, maybe about 10 seconds slower than 10k pace. Yesterday's WOD was my first (I did it before I read your answer above):

Long
2 x 6000m rate increase 22-26 / 4 min easy

Row two 6000 meter pieces. In each piece the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period.

I liked the stroke variations: it gave me focus while the instructions were simple enough to remember while rowing. I felt I got a better workout (even if slow) than if I was doing 10k or 12k without any particular goal.

I did stop rowing completely in between the two 6k's and felt I needed that rest/recovery too. Maybe I can 'grow into' active rest slowly.

That 'Greek' option of yours is interesting, although I think in that case a warm up would be needed. Right now, I start these with no warm up, just easing myself into the row. So my starting 1 or 2k's at these long-ish slow rows are always leisurely easy which is not really a problem in this workout, but in your alternative pacing suggestion, I think the strokes @ 22 spm would have to be right on the money immediately because that is basically your pace for the whole piece (if I understand correctly). Certainly something for me to ponder.