Author: dad

After today, there are only two more days left in the Concept 2 Dog Days of Summer Challenge.

For today’s dose of variety in 30 minutes of indoor rowing, the plan for the session was to do seven “bursts” or sets of “power tens” in a session of otherwise constant-paced rowing effort.  Those are simply ten strokes as hard as you can pull them.  Ten strokes is short enough that you don’t get wiped out from doing them but long enough that its good conditioning.  And very nice variety.

The constant pace I chose to do was a moderate pace of about 2:10.  I waited until 1 minute into the session, to do the first set of 10 power strokes and then did each of them with 4 minutes of constant pace rowing in between. After the 7th burst was finished, there was about 5 minutes remaining of constant pace rowing until the end of the 30 minutes.

There were three others who joined in the session, one who was in Denmark and two in the US.  One of the guys in the US couldn’t make it to check in and the other guy in the US checked in but had internet or computer/software problems and his connection was interrupted several times and then totally disconnected.

But the gal in Denmark had a good connection and she rowed the entire session, doing a set of power strokes every 4 minutes.  So that helped a lot with the fun factor.  There is something wonderful about having company through the entire rowing session.

Before and after the 30 minutes, I did an easy 7 minute warmup/down.

Happy trails to you.

Today’s rowing was a 30 minute online session.  I was joined by Jesper T of Denmark, who provided energetic inspiration by rowing the 30 minutes at an average pace of about 1:57/500m which means his total work was quite a bit more than mine at my average pace of 2:19/500m.

The half hour for me consisted of six intervals of 2 minutes each with 1 minute active rest between each interval. The first two intervals were a pace of about 2:00, the next three were about 1:55 and the last was a pace of about 1:45. The first 5 minutes of the half hour was warmup and the remaining time after the half dozen intervals was warmdown.

I’m doing the interval work in hopes of improving my 2K performance.

Happy trails to you.

Today’s rowing session was 30 minutes and was made more enjoyable by rowing online in the company of rowers in Denmark and England.  Each of those two rowers rowed at their own pace.  One of them rowed a bit faster during the one minute intervals and the other one didn’t do intervals and rowed at a fairly constant pace.

Before the 30 minute session, I did a very easy 10 minute warmup.  During the 30 minute piece, I did six 1 minute intervals with 2 minutes active rest separating each interval.  The first 5 minutes was a second warm up, then the six intervals and the remaining time was a warm down.

Happy trails to you.

For today’s erging an online 30 minute session was scheduled.  The way I did it was to warm up with a slow pace for the first 5 minutes of the session and then did 4 sprints of 500 meters each, separated by 3 minutes of active rest between each 500 meters.  After the 4th interval of 500 meters, the remainder of time was a slow pace for warm down.

The pace of each subsequent sprint was a little faster than the previous interval and the last interval was the fastest.  By taking that approach to the 4×500 I am hoping to get my body to anticipate and do better in the next 2K trial which will be done with “negative splits” … the first split will be the slowest and then each following split will, hopefully, be a little faster.

During the active rests and the final minutes of warm down, I rowed at a very slow pace to allow heart rate to slow and then picked up the pace to try to keep heart rate from dropping below 108 bpm.

Happy trails to you.

Rowlympics is over but the Concept 2 Dog Days of Summer Challenge is ongoing for about 1 more week.

To make today’s rowing more interesting, intervals were added to a 30 minute session.  The first 5 minutes of the session were slow-rowed as a warmup and then there were 3 intervals of 1,000 meters each, with 3 minutes rest separating each 1,000 meters from the next 1,000.  The last remaining minutes of the session were used as a warm down.

Two other rowers in Denmark joined in.  One of them, Annette, was using a ski erg and she did the intervals while the other one, Jesper, was using a regular Concept 2 rowing erg.   Jesper wanted to work hard without taking any warm up, rest intervals or warm down so he rowed the entire 30 minutes at the impressive pace of about 1:53/500m.

Happy trails to you.

Today was the last day of the Concept 2 Rowlympic Challenge and it came and went seemingly unnoticed.

For this last day, I scheduled 3 sessions of 2K each followed by a 15 minute warm down. I intended to race one of the 2K sessions and rank it as my season best time for the 2K.

Nobody joined the first 2K. I used it as initial warm up.

Nobody joined the second 2K. I used it as more warm up.

The third 2K was joined by one other guy, during the last 20 minutes or so before scheduled start time.

By two minutes before start time, I could see him in the main chat room but he hadn’t yet checked in to the session itself so I typed a message in the main chat room asking him if he would need more time but he didn’t respond.  I waited for a little more than one minute after scheduled start time and then started alone.

For that 2K, I thought I’d try to keep a constant pace of 1:50 until the last 500 meters and then try to pick up the pace for the last split.  But … it has been a long time since I’ve tried to row a fast 2K and 1:50 was a bit too fast to maintain so I slowed way down and finished with an average pace of 1:55 instead of something faster than 1:50/500m.

I forgot to click to save the strokes before saving that “fast” 2K and so although it was entered into the Concept 2 online World Rankings, it will show as “unverified”.  RowPro files on this latest Concept2.com website only show as being verified if the strokes are saved before the file is uploaded to your Concept2 log.

Lesson learned and if I try another 2K in the near future I will aim for a constant pace of 1:55 for the first 1,500 meters and then try to go faster during the last 500m.

Happy trails to you.

Today’s rowing session was an online 30 minute piece which I’d originally planned to row at a pace of about 2:09.  But one of the two British fellows who joined the session said that he had just eaten and so he was going to row “slow”.  I asked him what he meant by slow and he said about 2:05.  I consider 2:05  to be fast but doable so I decided to row with him.  It turned out to be a bit faster than 2:05 and was a much more vigorous workout than I would have done alone.

It was followed by a very slow 10 minute warm down which I won’t bother to display.

Happy trails to you.

There are only two more days left in the Concept 2 Rowlympic Challenge.  Yesterday I scheduled an online 30 minute piece for this morning (local time … though it was afternoon or evening in Europe) and nobody else joined in.  So I conclude that most people who were trying to achieve any particular number of hours during the challenge have already done so. As I have.  Which is why the rowing session was only 30 minutes today.

Happy trails to you.

To complete the Concept 2 Rowlympic Challenge of 15 hours rowing, all I needed was another 40 minutes.  So today’s session was an online 7K followed by a 10 minute warm down, all totaling about 40 minutes.

The 7K was done alone because there was also a 30 minute session scheduled at the same time and 30 minutes seems to be a more popular session than a non-standard distance such as 7,000 meters.

Happy trails to you.

 

The Concept 2 Rowlympic Challenge is focused only on time spent rowing.  In order to do an hour of rowing today, I scheduled an online session of 13,000 meters and paced myself so that it would last one hour.

The rowers who joined in the session were in the two countries of Egypt and Spain.

Happy trails to you until we meet again.