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Concept 2 Rowing Times.

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JaybukIcon...11-10-2017 @ 06:59 
Member 6130, 98 posts
unit94 said:Any tips for doing but mainly training for a 2k? Ive challenged mym ate to a race in 9 weeks, hes just started a rowing programme and his PB is 1 second better than mine so its not gonna be an easy win. I've got 15 sessions left as im going to row twice a week. Today I did 6x400m with 1 minute rest at 1:39 pace and they were surprisingly easy, then I did a 2k at 7:35 which was very relaxed. Im thinking one day a week build up the intervals to longer distances at target pace for the 2k (1:41) and on another day do a longer row at a slower pace with some faster bursts a few times within the distance. Sound any good?


I used a similar technique for improving with 20x500m intervals brought my 10k time from 46 to sub 41 rather easily
macrothIcon...12-10-2017 @ 15:08 
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Swiss Deadlift record holder (fo' realz)
Member 3517, 2820 posts
SQ 215, BP 150, DL 290.5
655.5 kgs @ 103kgs UnEq
Sounds like a good basic plan. For the intervals you can make each one longer, or you can do more reps at the same distance as the previous week. Either way, aim for a steady pace throughout, with a faster last rep or 2 last reps if you can.

At some point I would suggest throwing in these two sessions. If you can hit the target average pace, you're in a good spot.

8 x 500m/3:30 rest = 3seconds faster than 2k pace (2k 3)


4 x 1000m/5 min rest = 1second slower than 2k pace (2k + 1)
unit94Icon...12-10-2017 @ 18:11 
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what is everyone's fran time?
Member 3986, 8800 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
They sound tough but I'll try those, makes a lot of sense cheers mate
uzaladIcon...18-10-2017 @ 18:32 
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not hilarious
Member 1977, 145 posts
SQ 150, BP 1, DL 215
366.0 kgs @ 77kgs UnEq
I'm training on the Concept2 with limited time (I have access on my lunch to a rower so I only get around 25 minutes).

Failed today doing 3x750m, first two were 1:43.9 and I just couldn't recover in time for the third, I just gave up mid way through. I'm sure if I did 1:45 on the first two sets I would have been able to finish but it shows how close the margins are.

Still haven't done a 2000m.
unit94Icon...30-10-2017 @ 17:12 
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what is everyone's fran time?
Member 3986, 8800 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
2k 6:56.6 small PB but wasn't a max effort and my stroke rate was pretty crap so happy with that, 6:40 is gonna be a different beast!
uzaladIcon...09-12-2017 @ 13:33 
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not hilarious
Member 1977, 145 posts
SQ 150, BP 1, DL 215
366.0 kgs @ 77kgs UnEq
Gingy and macroth faster than Sir Bradley Wiggins!

6:22.5
01:31.5 (35) 01:33.7 (33) 01:37.2 (30) 01:40.1 (29)

Looks like he could have paced it better and gone under 6:20.
macrothIcon...10-12-2017 @ 20:34 
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Swiss Deadlift record holder (fo' realz)
Member 3517, 2820 posts
SQ 215, BP 150, DL 290.5
655.5 kgs @ 103kgs UnEq
uzalad said:Gingy and macroth faster than Sir Bradley Wiggins!

6:22.5
01:31.5 (35) 01:33.7 (33) 01:37.2 (30) 01:40.1 (29)

Looks like he could have paced it better and gone under 6:20.


Yeah, he went out wayyyy too fast apparently. Strange, I thought he'd been training a bit for this and should have known what to expect.
macrothIcon...11-12-2017 @ 09:08 
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Swiss Deadlift record holder (fo' realz)
Member 3517, 2820 posts
SQ 215, BP 150, DL 290.5
655.5 kgs @ 103kgs UnEq
So I've seen a few clips and commentary on his race. Looks like he packed it in after 750m or so when he felt he couldn't hold 1:31. So easily sub 6:20, maybe sub 6:15 if he'd bothered. Still curious about what he's done in training. I expect he'll do much better on the next one.

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