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 »

Liefcat wrote: 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
Nice kitten Erik.
One would think that you were able to row 6:20 with those splits. Impressive =D> =D> =D>

I missed to read the WOD today as I was in a hurry. :roll: So I did mixed training today:

_5:00.0 _1120m 26spm HR129 @2:13.9 Cal/hr_801 Watt146 WU (5 hard strokes every min.)

_1:59.3 __580m 32spm HR155 @1:42.8 Cal/hr1407 Watt322 half sprint.

26:40.4 _6999m 25spm HR159 @1:54.3 Cal/hr1106 Watt234 Hd'ed on HM (Wrong DF.)

38:39.2 10000m 26spm HR160 @1:55.9 Cal/hr1072 Watt224
Splits were:
_7:42.09 _2000m 25spm HR157 @1:55.7 Cal/hr1077 Watt226
_7:55.03 _4000m 26spm HR155 @1:58.8 Cal/hr1017 Watt209
_7:49.06 _6000m 26spm HR157 @1:57.4 Cal/hr1044 Watt216
_7:42.07 _8000m 27spm HR161 @1:55.6 Cal/hr1078 Watt226
_7:28.06 10000m 28spm HR174 @1:52.1 Cal/hr1153 Watt248

10:00.2 _2000m 24spm HR126 @2:30.0 Cal/hr_656 Watt104 CD

In all 20699 meters :D
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Re: C2 Workout of the Day

Post by billwright »

WODs - Sun 24 Mar
Here are your recommended workouts to choose from today:
Short: Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.
Medium: Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.
Long: Row six 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


I decided on an endurance row today of about 50k but as I passed the Marathon mark I somehow lost heart (very quickly it would appear.) :D

03:06:32 42278 24 02:12.3

That gives me a pro rata marathon time of 03:06:04.8 which I am pretty chuffed with. :D


Trish stayed with me for about two hours of it on her Wattbike.

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

Post by Liefcat »

Nice mixed bag of training, Mikkel :!: 8) =D> =D> BTW, what was the "wrong" DF and what was the "right" one :?:

Impressive supra FM, Bill :!: ^O^ ^O^ BTW, was that inspired by the short, medium or long WOD :?: :lol: :lol: :wink:

Did the short one, was actually short - only 10 minutes - even for me :!: :wink: :wink:
Rep 1-4...
Rep 1-4...
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Rep 4-7.
Rep 4-7.
March13 007.jpg (12.17 KiB) Viewed 1976 times
Did expect to reach 100m in each "rest" period, but after 3-4 reps barely kept the flywheel spinning... :fswink:
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Re: C2 Workout of the Day

Post by billwright »

A cracking display of tenacity and strength Erik. =D> =D>

Once this season is over, I will try some of the shorter ones myself. For now though I'm base building (after this morning's efforts which resulted in a PITA I obviously need more of that as I hardly walk two hours after completion :lol: :lol: )

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

Post by Shang-Chi »

Liefcat wrote:Nice mixed bag of training, Mikkel :!: 8) =D> =D> BTW, what was the "wrong" DF and what was the "right" one :?:
Thanks :!: :D After the semi sprint, I forgot to move DF down from 160 and it was a little heavy for my arms. :oops: :~c So I hd'ed for a short break and sat the wheel for the more classic 130 DF =; and decided to settle for 10K :mrgreen: because I had already rowed 8.7K. O:)

Great More Than FM Bill and nice 10 minutes Erik. =D> =D> =D>
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Re: C2 Workout of the Day

Post by strider77 »

Well done on the marathon + Bill-I suspected you were preparing for a long row =D>
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Re: C2 Workout of the Day

Post by billwright »

Cheers Alan - it should have been longer but the butt couldn't take it! :lol:

WODs - Mon 25 Mar

Here are your recommended workouts to choose from today:
Short: Row four 750 meter pieces. Row for two minutes at light pressure between each 750.
Medium: Row six 3 minute pieces. Row for two minutes at light pressure between each piece.
Long: Row three 5000 meter pieces. Row for two minutes at light pressure between each piece.


Long Row for me (again)
01:06:05 15000 22 02:12.1

22:13.6 5000 22 02:13.3 Managed to -ve split but it hurt after yesterday
22:05.1 5000 22 02:12.5
21:47.1 5000 23 02:10.7
Light pressure rowing
02:00.0 421 20 02:22.5
02:00.0 421 20 02:22.5
02:00.0 462 20 02:09.8
Cool Down to add up to HM
23:15.2 4713 21 02:28.0


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

Post by Shang-Chi »

Decided to do the long row without the 2 min low pressure row between the each piece. After that I did a 6K in low df and a sprint to get the HM. Average pace was 1:55.9 :D (should have done it all together) PS: Forgot the HR-monitor for the breast. #-o :roll: :oops:


58:11.6 15000m 26spm @1:56.4 Cal/hr1064 Watt222 DF130
Splits were:
19:02.8 _5000m 25spm @1:54.2 Cal/hr1107 Watt235
19:29.1 10000m 26spm @1:56.9 Cal/hr1053 Watt219
19:39.6 15000m 27spm @1:57.9 Cal/hr1033 Watt213

23:04.0 _6000m 24spm @1:55.3 Cal/hr1085 Watt228 DF 120
Splits were:
_4:10.4 _1000m 23spm @2:05.2 Cal/hr_913 Watt178
_3:48.4 _2000m 24spm @1:54.2 Cal/hr1108 Watt235
_3:51.6 _3000m 25spm @1:55.8 Cal/hr1075 Watt225
_3:50.2 _4000m 25spm @1:55.1 Cal/hr1089 Watt230
_3:47.4 _5000m 25spm @1:53.7 Cal/hr1119 Watt238
_3:36.0 _6000m 26spm @1:48.0 Cal/hr1256 Watt278

_0:16.4 __100m 54spm @1:22.0 Cal/hr2484 Watt635 Sprint right after 21K DF 210 :D
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Re: C2 Workout of the Day

Post by Liefcat »

Impressive long rows, Bill & Mikkel, with different twists :!: =D> =D>

Short one for me (again) - as wu before spinning class. I think you know me well enough to know that that could not keep me from aiming for negatively splitted reps ( :wink: ):
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Re: C2 Workout of the Day

Post by Shang-Chi »

Well done Erik! =D> =D> =D>
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Re: C2 Workout of the Day

Post by billwright »

Great rowing guys. =D> =D>

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

Post by Scoop »

Private Scoop reporting for duty. It seems that Bill's C2 workout of the day thread is proving a big hit. Well done Bill, Erik and Mikkel =D> Bill, that FM was very good. I'm not sure if I'll ever do one of those again. Erik, those 1' with 30" rest intervals look a bit :~c - I will definitely never do that session [-X Mikkel, I love your long row, then your medium row and then your crazy sprint all in one go. But I will definitely never do that session either :shock: Well done to all :fsbgrin:

Still plodding away in Grantham. Tonight was 5x2kr2', target 2:05, 2:03, 2:01, 2:03, 2:05

First few minutes used to remove ICE from the rail and the seat. Bloomin' freezing here and this wasn't just ice, it was pick-axe ice. In the end I melted it with my hands (and then my hands were freezing :roll: )

2000 - 2:03.8 - 23 - Surprisingly comfortable 8) Barely raised my breathing rate
2000 - 2:01.4 - 23 - Some ice has reformed on the rail. Can't be bothered to move it. A bit of a sweat now
2000 - 1:52.2 - 27 (7:28.7) - Good :fsbgrin: Better than I expected for the fast one, especially since I kept a bit back for the next two.
2000 - 1:58.8 - 25 - Still comfortable surprisingly. I promise I will do the last one at the recommended pace
2000 - 1:58.7 - 25 - GARRRGH! The halogen bulb in my trusty motion sensor light over the erg blew during the final rep, nine years after I first installed it (I originally installed it for the guinea pigs. The erg came later.) It went after about 450 with a flash like a camera. After initial panic I decided to count 155 strokes and then added 15 more on for good luck. No idea of pace or rate in total darkness. Had to go the house and get a torch to make sure I'd finished. Quite surprised to see it was faster than the 4th.

10000 - 39:40.3 - 1:59.0 - 24 - Another eventful session in the uneventful life of Scoop. Quite pleased with this as it means I can have the rest of the week off 8) EEERRRRKK! (Sound of Scoop being throttled by Iain).

Actually, it turns out that I can't have the rest of the week off :(
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Re: C2 Workout of the Day

Post by billwright »

Thanks for dropping by Scoop. The more the merrier I say. No pressure to perform - just let your conscience be your guide! :lol: :lol:
WODs - Tue 26 Mar
Here are your recommended workouts to choose from today:
Short: Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
Medium: 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: 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.

Long Row for me.
01:00:00 14246 23 02:06.3
05:00.0 1139 22 02:11.6
10:00.0 1205 24 02:04.4
15:00.0 1169 22 02:08.3
20:00.0 1182 24 02:06.9
25:00.0 1169 22 02:08.3
30:00.0 1193 24 02:05.7
35:00.0 1171 22 02:08.0
40:00.0 1200 24 02:05.0
45:00.0 1178 22 02:07.3
50:00.0 1187 24 02:06.3
55:00.0 1207 22 02:04.2
01:00:00 1247 24 02:00.2

It was hard to keep track of the negative splitting but I did -ve split the 22's but bounced on the 24's


22:36.4 5020 24 02:15.1
19:34.8 4391 22 02:13.7


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

Post by strider77 »

I don't know how you do those long rows Bill :lol: =D>

Well done on the hour and the 3MM this season ^O^

They are killing me-hands are sort of getting used to the abuse :lol:

Its the rest of me that ain't :oops:

Onwards :twisted:
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Re: C2 Workout of the Day

Post by billwright »

I guess that I've just drifted into the Long Rows Alan. Even with gloves though I still get blisters. :evil: I'm afraid that the 3,000,000 marker will be a few days coming as there was a difference between the Metre Board and the C2 Log Record caused by OTW metres being included on the C2 version but removed on the Metre Board. So head down again. :lol:

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Re: C2 Workout of the Day

Post by Shang-Chi »

billwright wrote:Even with gloves though I still get blisters.
I never get blisters after I have started using the C2-Grip Master Hand Pads. Maybe it is time for you to try them.:wink:

Well done of finishing another daily workout. =D> =D> =D>
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Re: C2 Workout of the Day

Post by billwright »

WODs - Wed 27 Mar
Here are your recommended workouts to choose from today:
Short: Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.
Medium: Row five 5 minute pieces. Row for three minutes at light pressure between each piece.
Long: Row two 20 minute pieces. Row for five minutes at light pressure between each piece.


Early row today so cracked a HM - not my best effort:

01:30:59 21097 23 02:09.3
21:06.0 5000 24 02:06.6 +ve split except the last K :oops:
21:07.6 10000 24 02:06.7
21:35.3 15000 24 02:09.5
22:44.2 20000 22 02:16.4
04:26.1 21097 25 02:01.2


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

Post by Shang-Chi »

Nice HM Bill :!: Another monster training for me today. :shock: Took a look at my 1K sprint shape, but it is too early. [-X #-o Hopefully I can get a better result on the 920m within the month as well. 8-[ :mrgreen: After that I did the medium and long WOD + a 2K cd and a 100m light sprint hitting 847 watts.

_4:14.7 _1000m 28spm HR127 @2:07.3 Cal/hr_883 Watt169 WU

_1:54.0 __611m 35spm HR163 @1:33.2 Cal/hr1783 Watt431 Test

Medium:
37:00.0 _9552m 26spm HR156 @1:56.2 Cal/hr1067 Watt223 5 x 5min. with 3 min. light pressure row
Splits were:
_5:00.0 _1379m 28spm HR162 @1:48.7 Cal/hr1235 Watt272
_3:00.0 __650m 24spm HR140 @2:18.4 Cal/hr_753 Watt132
_5:00.0 _1375m 27spm HR165 @1:49.0 Cal/hr1227 Watt270
_3:00.0 __660m 24spm HR139 @2:16.3 Cal/hr_775 Watt138
_5:00.0 _1377m 27spm HR167 @1:48.9 Cal/hr1231 Watt271
_3:00.0 __662m 24spm HR143 @2:15.9 Cal/hr_779 Watt139
_5:00.0 _1377m 27spm HR170 @1:48.9 Cal/hr1231 Watt271
_3:00.0 __663m 25spm HR145 @2:15.7 Cal/hr_781 Watt140
_5:00.0 _1410m 28spm HR175 @1:46.3 Cal/hr1300 Watt291
Rest: 0:10.0 22m 174

Long:
45:00.0 10733m 23spm HR143 @2:05.7 Cal/hr_905 Watt176 2 x 20 min. with 5 min. light pressure row
Splits were:
20:00.0 _4771m 24spm HR147 @2:05.7 Cal/hr_905 Watt176
_5:00.0 __901m 22spm HR124 @2:46.4 Cal/hr_561 Watt_76
20:00.0 _5062m 24spm HR159 @1:58.5 Cal/hr1023 Watt210
Rest: 0:10.0 19m 157

10:30.1 _2000m 21spm HR122 @2:37.5 Cal/hr_608 Watt_90 CD

_0:17.4 __100m 51spm HR140 @1:27.0 Cal/hr2129 Watt532
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Re: C2 Workout of the Day

Post by billwright »

Heavy session Mikkel - you'll have muscles on muscles! :lol:

WODs - Thu 28 Mar
Here are your recommended workouts to choose from today:
Short: 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: Row three 10 minute pieces. Row for four minutes at light pressure between each piece.
Long: Row five 12 minute pieces. Row for three minutes at light pressure between each piece.


Short of time this morning so did none of them:

30:00.0 7118 23 02:06.4
05:00.0 1136 24 02:12.0 This was 12 mins with 2 mins easy 12/2/12/2/2
10:00.0 1169 23 02:08.3
15:00.0 1177 23 02:07.4
20:00.0 1211 24 02:03.8
25:00.0 1233 24 02:01.6
30:00.0 1191 24 02:05.9
30:00.3 1 0 02:30.0
Cool Down
06:21.4 1500 24 02:07.1
06:58.8 1608 23 02:10.2


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

Post by billwright »

WODs - Fri 29 Mar

Here are your recommended workouts to choose from today:

Short: Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Medium: 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: 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.


Rest Day for me. :lol:

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Re: C2 Workout of the Day

Post by Shang-Chi »

billwright wrote:Heavy session Mikkel - you'll have muscles on muscles! :lol:
Yes I'm just as big as Arnold (in height) :lol:
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Re: C2 Workout of the Day

Post by billwright »

"Dear Charles Atlas, I've completed the course, please send me the muscles!" :lol:

WODs - Sat 30 Mar

Here are your recommended workouts to choose from today:

Short: Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.

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

Long: 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.

Another rest day for me (probably).

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Re: C2 Workout of the Day

Post by billwright »

WODs - Sun 31 Mar
Here are your recommended workouts to choose from today:
Short: Row three 5 minute pieces. Row for three minutes at light pressure between each piece.
Medium: Row three 6 minute pieces. Row for four minutes at light pressure between each piece.
Long: Row three 5000 meter pieces. Row for six minutes at light pressure between each piece.


Long Row for me to accompany Trish whilst she did 100k on her Wattbike in 2:55:24 knocking about 7 minutes off her PB. Average 34.2kph.

She can't do a write up as she's preparing a roast dinner "('cos she's a woman .. W-O-M-A-N)"

02:37.0 15000 24 02:05.2
21:21.1 5000 24 02:08.1
20:51.8 5000 23 02:05.1
20:24.6 5000 25 02:02.4
Light Pressure Rowing
06:00.0 1415 22 02:07.2
06:00.0 1457 22 02:03.5
06:00.0 1489 22 02:00.8
Cool Down to take me to 3,000,000 metres for the season
06:54.9 1566 23 02:12.4


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

Post by billwright »

WODs - Mon 1 Apr
Here are your recommended workouts to choose from today:
Short: Row five 500 meter pieces. Row for two minutes at light pressure between each 500.
Medium: Row six 4 minute pieces. Row for one minute at light pressure between each piece.
Long: 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 o


I did 60 mins (Long Row) but I did it for WAARC.

01:00:00 14509 24 02:04.0
10:00.0 2383 25 02:05.8
20:00.0 2415 24 02:04.2
30:00.0 2385 25 02:05.7
40:00.0 2409 24 02:04.5
50:00.0 2417 24 02:04.1
01:00:00 2500 26 02:00.0
Cool Down
07:19.8 1510 22 02:25.6


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

Post by billwright »

WODs - Tue 2 Apr
Here are your recommended workouts to choose from today:
Short: 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: Row two 4000 meter pieces. Row for six minutes at light pressure between each piece.
Long: Row three 20 minute pieces. Row for five minutes at light pressure between each piece.


Slightly amended version of the Long Row for me to incorporate the CTC:

21:16.4 5000 23 0 02:07.6 879 168
06:00.8 1347 23 0 02:13.9 801 146

03:47.0 780 21 0 02:25.5 690 114 Contemplation Row

02:03.4 639 35 0 01:36.5 1638 389 CTC

22:24.2 5000 21 0 02:14.4 795 144
06:00.3 1388 22 0 02:09.7 850 160

06:00.0 1385 23 0 02:09.9 848 159 Cool down


Bill :fswink: :fswink:
Image

"When the crazy wheel slows down, where will I be? Back where I started!"
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