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Posts Tagged ‘my concept2 rowing training

my rowing training and best times

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Preparation for 5k and 10K PB

aug18-25-2002
sun- 2x 2500- 2:12 2:09 – 10k 39:55.4 PB – 2)4x250e2- 1:57.0
mon-fri – 3x7k – 2:10 2:20 2:10 2:09 2:15 – 100df
sat- 2x 5k- 21:29.2 20:09.0 19:35.1 PB – 2)4×250 1:59.2

aug25-31 2002
sun-mon – 3x7k – 2:09 2:09
tue – 2x3k- 2:09 2:06 – 2)5×1000-3:55.5 – 2)4x250e2-1:56.0
wed-fri – 3x7k – 2:09 2:08 2:20
sat- 2×2500- 2:07, 2:03 – 10k- 40:15.9 – 2)4x250e2-1:55.6

sep01-07 2002
sun-mon – 2x7k 2:15 – 3x7k 2:08
tue- 2x3k 2:07 2:03 – 5×2000-7:52.2 – 2)4x250e2-1:54.0
wed-fri – 3x7k – 2:10 2:20 2:20
sat 2×2500 2:06 2:02 – 10k 39:32.1 PB – 2)4x250e2-1:58.8

Preparation for HalfMarathon PB

sep08-15 2002
sun-mon – 3x7k – 2:10 2:07
tue – 2x3k 2:05 2:02 – 2x5k 19:52.8 – 2)4x250e2-1:58.6
wed-sun – 3x7k 2:20 2:20 2:20 2:06 2:20

sep16-22 2002
mon – 3)35×100/100 2:01.3/2:08.0
tue-sun- 3x7k 2:06 -0- 2:06 2:10 2:20 2:30

sep23-29 2002
mon-sat- 3x7k 2:20 2:14 2:10 2:06 2:20 2:20
sun- 5k 20:29.4 – 2)5x1000e6 3:54.8 – 2)4x250e2-1:51.8

sep30-oct06 2002
mon-tue – 3x7k 2:05 2:16
wed- 2×3500 2:07 2:01 – 2)5x1000e6 3:58.8 2)4x250e2 1:57.4
thu-fri – 3x7k 2:10 2:14
sat- 2x2k 2:05 2:02 – 21097 84:52.9 PB 2:00.7
sun- 3x7k 2:09

oct07-13 2002
mon- 8k 2:10 – 2)5x1k@3:53.9 – 3)4x250e2 1:49.0
tue- 3x8k 2:10
wed- 8k 2:10 – 2)5x1k@3:52.7 – 3)4x250e2 1:47.8
thu-fri – 3x8k 2:10

Preparation for 5k and 10K PB

oct27/sun- 2x8k 2:09 2:02 – 5k 19:08.4 PB 1:54.8
nov02/sat- 2x5k 2:08 2:01 – 10k 38:44.7 PB 1:56.2

Preparation for Marathon PB

nov18-24 2002
mon- 3x8k 2:04 2:02 2:00
tue- 3x8k 2:15 2:20 2:15
wed- 3x8k 2:20
thu- 3x8k 2:20
fri- 3x8k 2:15 2:10 2:10
sat- 5x8k 2:08.9 e42(r7) … 2)4x250e2(r4) 1:46.2
sun- 3x8k 2:15

nov25-dec01 2002
mon- 3x8k 2:15
tue- 3x8k e42(r7) 2:04 2:02 2:00
wed- 3x8k 2:15
thu- 3x8k 2:15
fri- 3x8k 2:15
sat- 1250 2:06 .. 10k 2:07.5 bonk .. 107df
sun- 3×250 easy .. marathon 2:58:46.2 PB 2:07.1 .. 77df .. 8mps

Preparation for HalfMarathon PB

dec27-29 2002
fri- 3x7k 2:08
sat- 2x5k 2:15 .. 4k 2:00.3 .. 1k 3:47.5 .. 2)10×250 1:46.8
sun- 3x7k 2:15

dec29-jan05 2003
mon- 3x7k 2:15
tue- 2x5k 2:05 1:58 .. 2)5x1ke6(r6) 3:48.8 .. 4x250e2(r4) 1:46.3
wed-fri – 3x7k 2:15
sat- 2x2k 2:07 2:02 .. 21097 82:48.9 PB 1:57.8
sun- 3x7k 2:15

Note 12/20/11
training for 2003 5k and 6k pb’s to be added
training for 2004 10k near pb to be added

My last training on the C2 rowing machine

april 20, 2008
5:00 warm up @ 2:04.7
18097m – 2:03.9
3x 1k – 2:01.3 / with 2:00 rests

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