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May 2020
3:12pm, 1 May 2020
646 posts
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Cats Whiskers
I've a question about stroke ladders. I'm trying to use these to increase s/r and also build up CV fitness as I realised I'd become stuck at about 19s/m and wasn't really getting out of breath on longer rows.
Today's was 30 mins of 4/3/2/1 @ 20/22/24/26. It all felt doable but I didn't feel I'd really recovered from the harder efforts until about 3 mins into 20s/m section. Does this sound about right, or should I be approaching this differently?
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May 2020
4:19pm, 1 May 2020
36,177 posts
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Nellers
I set a 10K seasons best this morning by coincidence Sinj.
(CW, the Concept 2 Logbook seasons run from 1st May to end of April each year.)
On the stroke ladders I'd say no because you want to be able to do your lowest rate segment with really good, deliberate strong drives. That's going to be difficult if you're still blowing from the higher rate bits. Maybe try doing 18/20/22/24 instead to drop it down a bit and make it more about the stroke than the work?
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May 2020
4:49pm, 1 May 2020
145 posts
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Craggy
Reckon you'll do well on that one minute Sinj!
CW a different team chooses a challenge each month, this month's was 3 x 1721m because "3 April 1721 Robert Walpole became the first Prune Minister of Britain" so quite random really.
Well done on the low rate 10k Nellers 👍
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May 2020
6:10pm, 1 May 2020
146 posts
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Craggy
Steady 5k followed by my first attempt at the 1 minute challenge, the fact I was slower than my 500m pb shows how much work I need to do. Managed 311m... the next one will be better 😁
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May 2020
6:16pm, 1 May 2020
647 posts
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Cats Whiskers
Doh! I did know that about the logbook seasons but in my head I'm still stuck somewhere back in March...
Thanks for the suggestion re the stroke ladders, Nellers. I thought that was probably the case. I'm probably trying to run before I can walk by jacking the s/r up to 26 on the final section, so will give your suggestion a try.
Craggy – I like that kind of randomness! Makes a change from the standard distances.
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May 2020
6:45pm, 1 May 2020
147 posts
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Craggy
I'm the same CW, we had 3 separate trips booked for April, but because we didn't actually go on any of them it still feels like March.
Yes I like the random distances 😊
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May 2020
11:08pm, 1 May 2020
36,180 posts
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Nellers
CW: When I do the stroke ladders it's generally 16/18/20/22 and I let the 16 be slightly slower than my normal steady state 10k pace then the others build from there. It does take practice though. I guess that's the whole point isn't it?
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May 2020
12:14pm, 2 May 2020
664 posts
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Muttley
G'day all. Just 40 minutes at 20 spm and UT2 for me today.
Tis a new rowing season from 1 May. I was about 50,000 metres short of a million last season, ie, about 5 workouts. So that's an obvious target for this season.
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May 2020
4:48pm, 2 May 2020
148 posts
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Craggy
I haven't done many rate ladders but when I was following the 2k plan last Autumn the r18 would always be 2k pace +19 seconds, then generally every increase of 2 rates would be 3 seconds faster, so r20 = 2k plus 16s, r22 = 2k +13s etc although that wasn't set in stone it would depend on length of reps/rests.
Well done Muttley, and that's a good Target for the new season!
Today I did 3 x 3k @r18/90r, I missed the start of the second rep due to a parcel delivery so when I sat down the average pace was around 4 min pace 🙄 managed to bring it down to within 3 secs of the other two reps.
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May 2020
9:25am, 3 May 2020
375 posts
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Rog T
Thanks for the advice on towels/seat pads. I used a towel the other day which made enough of a difference to make me look up the C2 seatpad which I thought was worth giving a go for the price and got one ordered.
I'd been contemplating the Cross Team Challenges for a while but the previous ones seemed a little scary to me - reckon I've got enough in me to try the 1 minute though.
That's was great question on the stroke ladders CW - it's helping me get my head round a few bits. I think we are the opposites - I struggle to get my stroke rate low, ladders may be a good part of the solution for me. Today I am going to aim for my 7K at 21 which is the rate I managed to hold the last time I deliberately tried to slow it down.
Muttley - what is UT2?
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Concept 2 challenge: 15 minutes
Nov 2024
