John's Running and Living

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my comeback to running

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I decided on December 30th to focus on running from now on. The reason for my decision is that I have been missing running for awhile a long time. However, the rowing machine took a lot of my energy. Because of that, I decided to sell the rowing machine and to focus on running completely from now on.

Since then I have been walking and running every morning. The Concept2 rowing machine and slides were sold in August (update) and are gone. I might get a better elliptical to replace them, in addition to my treadmill. Another reason for the change is that I feel being on my feet, and especially exercising on my feet, is healthier and more beneficial for the strength and flexibility of my legs.

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Written by john

February 2, 2009 at 1:56 pm

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

c2 videos

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concept2 perathlon

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How to calculate your Perathlon scores for the 8 distance events.
The 30 and 60 minute events are lower on the page.

1) Select the record 2k time from your ranking division.
women lightweight = 414.7 (135 pounds or less) – updated feb04/10
women open division = 388.4
men lightweight = 358.5 (165 pounds or less)
men open division = 336.6

2) Select the adjustment for your age – updated nov08/08
Age 19 through 35 = 1.0
36 .9955 | 37 .9911 | 38 .9869 | 39 .9828 | 40 .9788 | 41 .9750
42 .9712 | 43 .9676 | 44 .9640 | 45 .9606 | 46 .9572 | 47 .9539
48 .9507 | 49 .9476 | 50 .9445 | 51 .9415 | 52 .9365 | 53 .9315
54 .9267 | 55 .9220 | 56 .9173 | 57 .9228 | 58 .9084 | 59 .9041
60 .8999 | 61 .8933 | 62 .8867 | 63 .8804 | 64 .8742 | 65 .8681
66 .8621 | 67 .8563 | 68 .8505 | 69 .8449 | 70 .8394 | 71 .8340
72 .8287 | 73 .8235 | 74 .8184 | 75 .8134 | 76 .8073 | 77 .8013
78 .7954 | 69 .7897 | 80 .7840 | 81 .7674 | 82 .7514 | 83 .7359
84 .7209 | 85 .7064 | 86 .6923 | 87 .6786 | 88 .6654 | 89 .6526
90 .6402 | 91 .6267 | 92 .6136 | 93 .6010 | 94 .5886 | 95 .5767

3) Select the event factor for the distance you are scoring.
500 = .2199 | 1k = .4825 | 2k = 1.0 | 5k = 2.621
6k = 3.174 | 10k = 5.475 | hm = 12.15 | fm = 25.61

4) Calculate the total seconds for the event you are scoring.

How to calculate your scores for the distance events.
a) use the formula:
(division / age adjustment) x (event factor / time)
b) an example for men’s lightweight age 62
(362.2 / .8867) x (.2199 / 102.8 ) = .8738 = 874 points

How to calculate your score for the 30 minute event.

a) multiply your meters by .537
b) divide by 1000 and get the result
Example: 7385 x .537 / 1000 = 3.966
c) use the same formula as for the distance events
(division / age factor) x (result / 1800)
(362.2 / .8867) x (result / 1800) = 900 points

How to calculate your score for the 60 minute event.

a) multiply your meters by .561
b) divide by 1000 and get the result
Example: 14139 x .561 / 1000 = 7.932
c) use the same formula as for the distance events
(division / age factor) x (result / 3600)
(362.2 / .8867) x (result / 3600) = 900 points

Predict the time needed for a certain number of points

[(362.2 / .8867)(.2199)] / .900 = 1:39.8 would be 900 points.

These are some of my times, updated except for 30/60′ events.perathon scores

The Perathlon compares Concept2 rowing times for the 10 ranking events, regardless of age, weight class or gender. The latest Perathlon scores are based on exact comparative high placings in the 2008 rankings, and related to current world records for the 2k. The Perathlon has been calculated on a TI-BA2 calculator using learning curve power regression analysis.

Written by john

February 18, 2008 at 4:17 pm