C2 Workout of the Day

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Shang-Chi
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Re: C2 Workout of the Day

Post by Shang-Chi »

I think I will go for the 3x20 min., without the light pressure row today, and see how it goes. (for the WAARC.)
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Re: C2 Workout of the Day

Post by Shang-Chi »

WAARC April: Strangely I started out in pace 1:50 which seemed easy for the first 4K but suddenly felt harder. So I decided to hd and took a short break. Then easily did 16K in @ 2:00 and realized that I could have done a HM in a new SB #-o Well I guess I'm in sprint mode, so I have to convert my training to long distance rows to cope with the hour, even though I still have the 639m CTC and 500 CS waiting. :roll:

18:04.4 _4900m 26spm HR114 @1:50.6 Cal/hr1189 Watt258
Splits were:
_6:00.0 _1645m 25spm HR114 @1:49.4 Cal/hr1219 Watt267
12:00.0 _1632m 27spm HR114 @1:50.2 Cal/hr1197 Watt261
18:00.0 _1605m 27spm HR000 @1:52.1 Cal/hr1153 Watt248
18:04.4 ___19m 13spm HR000 @1:55.7 Cal/hr1075 Watt225

1:04:00 16000m 26spm HR164 @2:00.0 Cal/hr_996 Watt202
Splits were:
16:08.0 _4000m 27spm HR160 @2:01.0 Cal/hr_979 Watt198
16:00.5 _8000m 26spm HR166 @2:00.0 Cal/hr_995 Watt202
16:07.3 12000m 27spm HR161 @2:00.9 Cal/hr_981 Watt198
15:44.7 16000m 27spm HR169 @1:58.0 Cal/hr_1031 Watt213
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Re: C2 Workout of the Day

Post by billwright »

WODs - Wed 3 Apr
Here are your recommended workouts to choose from today:
Short: Row five 3 minute pieces. Row for one minute at light pressure between each piece.
Medium: Row four 1500 meter pieces. Row for one minute at light pressure between each 1500.
Long: Row four 10 minute pieces. Row for two minutes at light pressure between each piece


Long Row:
40:00.0 9870 24 02:01.5
10:00.0 2348 23 02:07.7 WU rep and then -ve split
10:00.0 2444 25 02:02.7
10:00.0 2505 24 01:59.7
10:00.0 2573 26 01:56.5
Light Pressure Rowing
02:00.0 406 22 02:27.7
02:00.0 424 22 02:21.5
02:00.0 417 22 02:23.8
02:00.0 442 22 02:15.7
Cool Down
11:12.5 2510 23 02:13.9


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

Post by billwright »

Missed a day yesterday and off today as well but here it is for anyone who's interested:

WODs - Fri 5 Apr
Here are your recommended workouts to choose from today:
Short: Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.
Medium: Row a 10,000 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.
Long: Row three 15 minute pieces. Row for four minutes at light pressure between each piece.

http://www.concept2.com/indoor-rowers/training/wod

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

Post by billwright »

WODs - Sat 6 Apr
Here are your recommended workouts to choose from today:
Short: Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
Medium: Row three 8 minute pieces. Row for four minutes at light pressure between each piece.
Long: 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.


After a couple of days off, Long Row for me today with the Half Marathon
01:28:09 21097 23 0 02:05.3
18:14.1 4300 23 0 02:07.2 -ve split all the way
18:00.7 8600 24 0 02:05.6
17:58.1 12900 23 0 02:05.3
17:52.2 17200 24 0 02:04.6
16:04.0 21097 25 0 02:03.6


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

Post by Shang-Chi »

billwright wrote: After a couple of days off, Long Row for me today with the Half Marathon
01:28:09 21097 23 0 02:05.3
18:14.1 4300 23 0 02:07.2 -ve split all the way
18:00.7 8600 24 0 02:05.6
17:58.1 12900 23 0 02:05.3
17:52.2 17200 24 0 02:04.6
16:04.0 21097 25 0 02:03.6
Nice time and pace and pretty low spm, Bill. =D> =D> =D>
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Re: C2 Workout of the Day

Post by billwright »

Thanks Mikkel.
WODs - Sun 7 Apr
Here are your recommended workouts to choose from today:
Short: Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.
Medium: Row four 5 minute pieces. Row for three minutes at light pressure between each piece.
Long: Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.


Long Row for me (again)
41:26.0 10000 23 02:04.3

08:36.8 2000 23 02:09.2 WU Rep
08:22.5 2000 23 02:05.6 -ve split all
08:16.1 2000 23 02:04.0
08:12.8 2000 23 02:03.2
07:57.9 2000 23 01:59.4
Light pressure rowing
02:00.0 430 22 02:19.5 -ve split the intervals
02:00.0 440 22 02:16.3
02:00.0 444 22 02:15.1
02:00.0 449 22 02:13.6
02:00.0 471 23 02:07.3
Cool Down Sessions
08:26.5 2000 23 02:06.6 Couple more reps and intervals for good measure and cool down. :lol:

02:00.4 438 25 02:17.4
08:13.4 2000 25 02:03.3
02:00.2 405 23 02:28.3


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

Post by strider77 »

Nice HM Bill =D> 8)
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Re: C2 Workout of the Day

Post by billwright »

Thanks Alan. More distance today:
WODs - Mon 8 Apr
Here are your recommended workouts to choose from today:
Short: Row six 500 meter pieces. Row for one minute at light pressure between each 500.
Medium: Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 26 spm, 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, and 2000 meters @ 26 spm.
Long: Row two 6000 meter pieces. Row for two minutes at light pressure between each piece.


Long Row for me:

50:31.4 12000 24 02:06.3
25:31.8 6000 24 02:07.6
24:59.6 6000 24 02:04.9
Light Pressure Rowing
02:00.0 435 24 02:17.9
02:00.0 471 24 02:07.3
Cool Down Sessions
26:03.2 6002 24 02:10.2
10:01.4 2208 22 02:16.1


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

Post by billwright »

WODs - Tue 9 Apr
Here are your recommended workouts to choose from today:
Short: Row five 4 minute pieces. Row for one minute at light pressure between each piece.
Medium: Row three 1500 meter pieces. Row for two minutes at light pressure between each 1500.
Long: Row six 10 minute pieces. Row for two minutes at light pressure between each piece.


01:00:00 14513 24 02:04.0
10:00.0 2308 22 02:09.9 -ve split all the way and increased the SR by 1 each rep.
10:00.0 2362 23 02:07.0
10:00.0 2395 24 02:05.2
10:00.0 2444 25 02:02.7
10:00.0 2481 26 02:00.9
10:00.0 2522 27 01:58.9 Hard work to maintain and finish but Trish was doing the same reps on the Wattbike so in good company and relentless.
Light Pressure Rowing
02:00.0 443 22 02:16.4
02:00.0 442 22 02:15.7
02:00.0 416 22 02:24.2
02:00.0 436 22 02:17.6
02:00.0 445 22 02:14.8
02:00.0 465 22 02:09.0
Cool Down Session
17:32.0 4000 22 02:11.5


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

Post by strider77 »

Nicely done Bill and Trish :D

I opted for the straight hour last night-found it hard, may take it slower tonight :D
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Re: C2 Workout of the Day

Post by billwright »

Only a few days to go Alan. :lol:
WODs - Wed 10 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 @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm.
Medium: Row six 4 minute pieces. Row for two minutes at light pressure between each piece.
Long: Row two 30 minute pieces. Row for two minutes at light pressure between each piece.


Long Row for me today and it felt like it:

01:00:00 14601 24 02:03.2 942 187
30:00.0 7216 24 02:04.7 920 180
30:00.0 7385 24 02:01.8 965 193
Light pressure rowing
02:00.0 449 22 02:13.6
02:00.0 427 22 02:20.5
CD
15:32.0 3611 24 02:09.0 860 163


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

Post by strider77 »

billwright wrote :- Long Row for me today and it felt like it:
Its good to know its not just me, the first 2 weeks were fine, last week was getting hard now I just want it to end :shock:

Well done - I will probably go for a long one tonight and it will be the last of the long ones, will split it up sensibly like you have for the rest of the days until next Monday :D

We'll do well over a million between us :D
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Re: C2 Workout of the Day

Post by billwright »

Yup! Well over a million Alan. :D

WODs - Thu 11 Apr
Here are your recommended workouts to choose from today:
Short: Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.
Medium: Row four 6 minute pieces. Row for three minutes at light pressure between each piece.
Long: Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.


[b]Long Row for me today with SPM increase by one in each rep.
49:32.4 12000 23 02:03.8[/b]
12:40.9 3000 22 02:06.8 -ve split all
12:32.7 3000 23 02:05.4
12:20.8 3000 24 02:03.4
11:58.0 3000 25 01:59.6 All out effort here to get under 2:00
Light Pressure Rowing
04:00.0 917 22 02:10.8
04:00.0 920 23 02:10.4
04:00.0 909 22 02:12.0
04:00.0 950 25 02:06.3
Cool Down Session
11:06.8 2510 23 02:12.8


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

Post by strider77 »

Nice finish Bill-might try that WOD tonight :wink:

Needless to say I did the 22044m last night to get me to 2MM this season, amazing that you are over 3MM already !

My left wrist aching ths morning must be a sign of old age :lol:
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Re: C2 Workout of the Day

Post by billwright »

WODs - Fri 12 Apr



Here are your recommended workouts to choose from today:

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 20 minutes.

Medium
: Row six 1000 meter pieces. Row for one minute at light pressure between each 1000.

Long: 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 @ 26 spm then back down and so on


Day off for me today. Cracking up! :lol:

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Re: C2 Workout of the Day

Post by strider77 »

bill wright wrote:- Day off for me today. Cracking up! :lol:
I was thinking much the same myself-there's a nice bottle of beer with my name on it-I ache everywhere :oops: :lol:
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Re: C2 Workout of the Day

Post by billwright »

http://www.concept2.com/indoor-rowers/training/wod

Two whole days off but back this morning with a Longish Row.

Long: Row five 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.

41:11.2 10000 22 02:03.5
08:23.0 2000 22 02:05.7 -ve split all the way
08:19.7 2000 22 02:04.9
08:14.0 2000 22 02:03.5
08:09.7 2000 22 02:02.4
08:04.8 2000 22 02:01.2
Light Pressure Rowing
02:00.0 442 22 02:15.7
02:00.0 451 22 02:13.0
02:00.0 423 22 02:21.8
02:00.0 450 22 02:13.3
02:00.0 467 22 02:08.4

08:50.7 2001 24 02:12.6


Total 14234m that leaves 9373m to make 500,000m for the Challenge. :D

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Re: C2 Workout of the Day

Post by billwright »

http://www.concept2.com/indoor-rowers/training/wod

Medium distance for me today but not to the plan as I was just completing 500,000 for the Team Challenge:

39:20.8 9373 23 02:05.9
08:51.7 2000 23 02:12.9
08:28.5 4000 23 02:07.1
08:23.5 6000 23 02:05.8
08:15.1 8000 23 02:03.7
05:22.1 9373 25 01:57.2

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

Post by strider77 »

Well done Bill, thats both of us over 500,000m =D>

I found the last week or so a bit hard, not sure I believe some of the distances rowed, the top guys would need to be rowing a minimum of 7-8 hours a day every day not much time left for a life :lol:

Anyway good base for us both to build on, off on hols in a couple of weeks will start the Wolverine Plan properly when I get back early May :D
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Re: C2 Workout of the Day

Post by Scoop »

Well done Bill and Alan on your very impressive 500k+ for the World Team Challenge =D> =D> Interesting demonstration of the 80/20 rule, as the top 20% (29 teams) did 79% of the meters.

I'm making steady progress in my own little furrow. Today was 10x1kr0' with instruction to start at 2:09 and knock off 1"/500 per 1k.

1000 - 2:07.0 - 20 - Lacking in energy and self-belief. Feels tough
2000 - 2:06.0 - 20 - Already promising myself that we'll ease up when it starts hurting ...
3000 - 2:05.0 - 20 - ... which is about now
4000 - 2:03.9 - 21 - Come on you useless lump of suet pudding
5000 - 2:02.9 - 21 - Still want to slow down with every stroke
6000 - 2:01.9 - 23 - And now it's getting a bit easier. Maybe I'll hold at 2:02 for the rest
7000 - 2:01.0 - 23 - But something keeps pushing you on
8000 - 1:59.9 - 24 - And now easier still. It's no good. I've got to hold this neg split
9000 - 1:58.8 - 25 - Sigh. There's a bit more left than there should be. I knew I should have started at 2:06
10000 - 1:53.6 - 27 - And even more left than I thought. Not a bad finish.

10000 - 40:40.6 - 2:02.0 - 22 - I'm a lot slower than I was at the equivalent point in my 2012 comeback training. However I'm still reasonably pleased because speed isn't the main objective at the moment. Slow and steady, and there is still no such thing as a bad session.

Hopefully I'll start to see the real benefit around July.

Scoop
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Re: C2 Workout of the Day

Post by strider77 »

Cheers Laurence, very impressive negative splitting and illuminating script, that's exactly how it feels for me when I do it =D> :wink:

Keep it up mate :D
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Re: C2 Workout of the Day

Post by billwright »

Very well done Laurence. A fine well disciplined row. =D> =D> What's happening in July?

WODs - Tue 16 Apr
Here are your recommended workouts to choose from today:
Short: Row six 500 meter pieces. Row for two minutes at light pressure between each 500.
Medium: Row eight 500 meter pieces. Row for two minutes at light pressure between each 500.
Long: Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.


Long Version for me:


50:00.0 12284 24 02:02.1
10:00.0 2395 24 02:05.2 -ve split all the way
10:00.0 2434 24 02:03.2
10:00.0 2460 24 02:01.9
10:00.0 2472 24 02:01.3
10:00.0 2523 24 01:58.9
Light Pressure Rowing
04:00.0 854 22 02:20.5 -ve split all the way (just) :lol:
04:00.0 865 22 02:18.7
04:00.0 868 22 02:18.2
04:00.0 875 22 02:17.1
04:00.0 878 22 02:16.6


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

Post by Scoop »

billwright wrote:What's happening in July?
If all goes to plan my weight should be out of the danger zone by then :wink:
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Re: C2 Workout of the Day

Post by Wolfmiester »

Congrats Bill & Alan on using these as your inspiration.
Scoop, "no such things as a bad session". I think we should all have that as a big sign above the fan cage!!
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