Training for BIRC December 9th

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Re: Training for BIRC December 9th

Postby NavigationHazard » November 14th, 2017, 1:38 pm

As I said in my last post here, I was away at the spa (Jelenia Gora-Cieplice) for the weekend and didn't train much. Normal service really resumed only today, with 30 x 1' r32 on 1':

01] 301m 1:39.6 pace 354w
02] 300m 1:40.0 pace 350w
03] 301m 1:39.6 pace 354w
04] 302m 1:39.3 pace 357w
05] 302m 1:39.3 pace 357w
06] 301m 1:39.6 pace 354w
07] 302m 1:39.3 pace 357w
08] 302m 1:39.3 pace 357w
09] 302m 1:39.3 pace 357w
10] 302m 1:39.3 pace 357w

11] 301m 1:39.6 pace 354w
12] 302m 1:39.3 pace 357w
13] 303m 1:39.0 pace 361w
14] 302m 1:39.3 pace 357w
15] 302m 1:39.3 pace 357w
16] 303m 1:39.0 pace 361w
17] 303m 1:39.0 pace 361w
18] 303m 1:39.0 pace 361w
19] 303m 1:39.0 pace 361w
20] 304m 1:38.6 pace 364w

21] 305m 1:38.3 pace 368w
22] 306m 1:38.0 pace 371w
23] 307m 1:37.7 pace 375w
24] 308m 1:37.4 pace 379w
25] 307m 1:37.7 pace 375w
26] 308m 1:37.4 pace 379w
27] 308m 1:37.4 pace 379w
28] 310m 1:36.7 pace 386w
29] 310m 1:36.7 pace 386w
30] 331m 1:30.6 pace 470w r35

9138m total work distance in 30:00.0 net elapsed work time, 1:38.4 pace 366w r32 [PM5 and ErgData]. No HR data as I couldn’t get the belt to connect to the PM and I forgot to pair it with my watch instead. I think the last 13 reps were at 1:37.2 average pace, without particular strain.
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Re: Training for BIRC December 9th

Postby NavigationHazard » November 15th, 2017, 3:23 pm

13 x 1' r32 on 1' today, after a morning (and afternoon) spent on a consult with the diabetologist. Apparently I'm comparatively rare in that I actually do what I'm told to do, medically speaking....

01] 310m 1:36.8 pace HR range 086-140
02] 311m 1:36.5 pace HR range 095-147
03] 315m 1:35.3 pace HR range 124-153
04] 315m 1:35.3 pace HR range 123-155
05] 318m 1:34.4 pace HR range 127-157
06] 318m 1:34.4 pace HR range 134-160
07] 317m 1:34.7 pace HR range 135-161
08] 318m 1:34.4 pace HR range 141-163
09] 319m 1:34.1 pace HR range 144-163
10] 318m 1:34.4 pace HR range 148-165
11] 318m 1:34.4 pace HR range 150-166
12] 318m 1:34.4 pace HR range 147-166
13] 334m 1:29.8 pace HR range 151-169 r34

4128m total work distance in 13:00.0 net elapsed work time, 1:34.4 pace 415w r32 [PM5]. This was 8m more work distance than I managed on 11/2, translating into 0.2 seconds faster pace on average.

I added 45' on the recline cycle at 276w, cadence 43, average HR 127 bpm.
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Re: Training for BIRC December 9th

Postby le grand fromage » November 15th, 2017, 5:07 pm

Well last go at a endurance interval session before BRIC, 3 x 1800 R4. Plan was to do a full warm up and then do the 1st interval to a race plan and the next two at sub 7 pace.

Went for the same pace plan as before which was 413w for the 1st 500 then 362w for the next 1k then try and take it to 400w for the last 300. First 1500 went ok but disappointed with the last 300. Probably only hit 400w on a couple of strokes and probably averaged only 385w in total over the last 300.

So, should be good for sub 6:27 after a taper but think Andy Ripley's (and Andy Sangster's) BR (404w) is safe from me as I can't see a taper making me better by 5-6 seconds on the day as to-day was pretty much max. Feel a bit hollow after chasing the record for the last 6 years or so and now knowing it's gone from me. Cheered myself up a bit by looking at the 60-69s 2k rankings for the last few years. I'll be there in less than 5 months and anything sub 6:30 is still a pretty good time.

Scores on the doors

3 x 1800 R4
1:37.4 - 32 - 379 - HR 157 - 5:50.7
1:44.6 - 29 - 305 - HR 153
1:44.3 - 30 - 308 - HR 153
2k - "into that void of silence where we cry without sound"
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Re: Training for BIRC December 9th

Postby H2O » November 15th, 2017, 6:20 pm

le grand fromage wrote:I'll be there in less than 5 months and anything sub 6:30 is still a pretty good time.


Sensational I would say. Inspiring to see what the 60+ on this thread are capable of delivering.
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Re: Training for BIRC December 9th

Postby Dangerscouse » November 16th, 2017, 1:26 am

@ h20, I couldn't agree more.
44 Years Old; 6' 4"; 90kg; Liverpool, England 2k= 6:45; 5k= 17:46; 10k= 36:21 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12 Hours= TBC

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Re: Training for BIRC December 9th

Postby NavigationHazard » November 16th, 2017, 2:08 pm

20 x 1' r32 on 1' today:

01] 304m 1:38.7 pace 364w HR range 091-135
02] 305m 1:38.4 pace 368w HR range 097-145
03] 305m 1:38.4 pace 368w HR range 114-146
04] 305m 1:38.4 pace 368w HR range 117-148
05] 306m 1:38.1 pace 371w HR range 121-150
06] 307m 1:37.8 pace 375w HR range 123-153
07] 307m 1:37.8 pace 375w HR range 124-154
08] 307m 1:37.8 pace 375w HR range 131-157
09] 308m 1:37.4 pace 379w HR range 133-158
10] 309m 1:37.1 pace 382w HR range 134-158
11] 308m 1:37.4 pace 379w HR range 135-158
12] 309m 1:37.1 pace 382w HR range 137-159
13] 309m 1:37.1 pace 382w HR range 140-160
14] 309m 1:37.1 pace 382w HR range 137-159
15] 309m 1:37.1 pace 382w HR range 141-159
16] 308m 1:37.4 pace 379w HR range 141-159
17] 310m 1:36.8 pace 386w HR range 142-160
18] 312m 1:36.2 pace 394w HR range 145-160
19] 312m 1:36.2 pave 394w HR range 149-163
20] 332m 1:30.3 pace 474w HR range 155-168

6179m total work distance in 20:00.0 net elapsed work time, 1:37.1 average pace, 382w r32 [PM5].

I added 45' on the recline cycle at 276w, cadence 41, average HR 123.
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Re: Training for BIRC December 9th

Postby NavigationHazard » November 18th, 2017, 1:16 pm

13 x 1' r32 on 1' @ 1:39.0 average pace today, followed by another go at the Team Oarsome November Challenge r24:

1500m 5:08.9 1:42.9 pace r24
3' rest
1000m 3:24.8 1:42.4 pace r24
2' rest
0500m 1:39.8 1:39.8 pace r24
1' rest
0250m 0:48.4 1:36.8 pace r24

3250m total work distance in 11:01.9 net elapsed work time, 1:41.8 average pace r24.

I added 30' on the recline cycle @ 296w, cadence 46, average HR 137.
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Re: Training for BIRC December 9th

Postby Dangerscouse » November 19th, 2017, 3:06 am

Great work as always Nav
44 Years Old; 6' 4"; 90kg; Liverpool, England 2k= 6:45; 5k= 17:46; 10k= 36:21 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12 Hours= TBC

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Re: Training for BIRC December 9th

Postby NavigationHazard » November 19th, 2017, 11:06 am

20 x 1' r32 on 1' this afternoon:

01] 310m 1:36.8 pace 386w HR range 082-139 bpm
02] 309m 1:37.1 pace 382w HR range 131-149 bpm
03] 310m 1:36.8 pace 386w HR range 130-152 bpm
04] 309m 1:37.1 pace 382w HR range 132-154 bpm
05] 310m 1:36.8 pace 386w HR range 134-155 bpm
06] 310m 1:36.8 pace 386w HR range 136-156 bpm
07] 311m 1:36.5 pace 390w HR range 137-157 bpm
08] 312m 1:36.2 pace 394w HR range 136-160 bpm
09] 312m 1:36.2 pace 394w HR range 141-160 bpm
10] 312m 1:36.2 pace 394w HR range 142-161 bpm
11] 311m 1:36.5 pace 390w HR range 144-162 bpm
12] 312m 1:36.2 pace 394w HR range 141-162 bpm
13] 312m 1:36.2 pace 394w HR range 142-163 bpm
14] 312m 1:36.2 pace 394w HR range 141-162 bpm
15] 311m 1:36.5 pace 390w HR range 141-162 bpm
16] 313m 1:35.8 pace 398w HR range 143-163 bpm
17] 312m 1:36.2 pace 394w HR range 147-164 bpm
18] 313m 1:35.8 pace 398w HR range 145-165 bpm
19] 312m 1:36.2 pace 394w HR range 148-165 bpm
20] 327m 1:31.7 pace 453w HR range 153-167 bpm r34

6241m total work distance in 20:00.0 net elapsed work time, 1:36.1 average pace, 394.1w. All 32 strokes save the last, which was 34. The last 13 were at an average 1:35.8 pace, which is slightly better than age-group WR pace for 2k. That's not to suggest I think I'm that fast, more to put the grunt I expended today into context....
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Re: Training for BIRC December 9th

Postby le grand fromage » November 20th, 2017, 12:09 pm

To-day's fare of 2x(8 x 45" rest 1:30 act recovery) is more up NavHaz's street than mine. I don't like them and usually dip out somewhere along the way but following on from the 100k Team WR last month I can now see the benefit in these sessions and just gutted it out to get it done. Gave myself a target of 420w which was aiming off a little but helped me with the mental battle, also had 5 minute rest between each set. Pleased to have done it keeping the rate down near my race rate. Warmed up with the statutory sub 7 paced 2k

WU 2k - 1:44.5 - 28 - 306 - 6:58.1

2x(8 x 45" rest 1:30 act recovery)

1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.3 - 241 - 32 - 430
1:33.3 - 241 - 32 - 430
Active recovery 2698m
1st Set 6' - 1:33.7 - 32 - 1920 - 425

1:33.7 - 33 - 240 - 425
1:33.3 - 33 - 241 - 430
1:33.7 - 32 - 240 - 425
1:33.7 - 32 - 240 - 425
1:33.7 - 32 - 240 - 425
1:33.3 - 32 - 241 - 430
1:33.7 - 32 - 240 - 425
1:30.7 - 33 - 249 - 474
Active recovery 2593m
2nd set 6' - 1:33.1 - 32 - 1933 - 433
2k - "into that void of silence where we cry without sound"
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Re: Training for BIRC December 9th

Postby Scott Lewis » November 20th, 2017, 12:33 pm

le grand fromage wrote:To-day's fare of 2x(8 x 45" rest 1:30 act recovery) is more up NavHaz's street than mine. I don't like them and usually dip out somewhere along the way but following on from the 100k Team WR last month I can now see the benefit in these sessions and just gutted it out to get it done. Gave myself a target of 420w which was aiming off a little but helped me with the mental battle, also had 5 minute rest between each set. Pleased to have done it keeping the rate down near my race rate. Warmed up with the statutory sub 7 paced 2k

WU 2k - 1:44.5 - 28 - 306 - 6:58.1

2x(8 x 45" rest 1:30 act recovery)

1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.7 - 240 - 32 - 425
1:33.3 - 241 - 32 - 430
1:33.3 - 241 - 32 - 430
Active recovery 2698m
1st Set 6' - 1:33.7 - 32 - 1920 - 425

1:33.7 - 33 - 240 - 425
1:33.3 - 33 - 241 - 430
1:33.7 - 32 - 240 - 425
1:33.7 - 32 - 240 - 425
1:33.7 - 32 - 240 - 425
1:33.3 - 32 - 241 - 430
1:33.7 - 32 - 240 - 425
1:30.7 - 33 - 249 - 474
Active recovery 2593m
2nd set 6' - 1:33.1 - 32 - 1933 - 433


Great session! How can you call a sub 7 2k a warmup? Amazing!
Scrawny 192cm ... 2k in 7:17.4
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Re: Training for BIRC December 9th

Postby Dangerscouse » November 20th, 2017, 12:59 pm

Hahaha totally agree with Scott
44 Years Old; 6' 4"; 90kg; Liverpool, England 2k= 6:45; 5k= 17:46; 10k= 36:21 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12 Hours= TBC

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Re: Training for BIRC December 9th

Postby NavigationHazard » November 20th, 2017, 2:20 pm

What's a warmup? :D :( :D

8 x 500m r24 this afternoon on 1:45 passive rest. I was secretly hoping to be able to average better than 1:40 pace, but it turns out that I started out too conservatively.

01] 1:42.8 322w HR range 095-143 bpm
02] 1:42.3 327w HR range 101-142 bpm "r23" (40 strokes)
03] 1:42.0 330w HR range 107-152 bpm
04] 1:41.5 335w HR range 109-154 bpm
05] 1:41.4 335w HR range 114-156 bpm
06] 1:38.5 366w HR range 115-161 bpm
07] 1:38.1 371w HR range 124-162 bpm
08] 1:36.8 386w HR range 129-165 bpm

4k total work distance in 13:23.4 net elapsed work time, 1;40.4 average pace, 346w, r23 according to the PM5 but that's a truncation at the decimal point. Can you guess when it was that I decided to shift gears and negative-split the remaining reps?

I added 45' at what I think was 328w on the recline cycle, cadence 48. Somehow I managed to blink off the summary display before I'd had a chance to write down the results. I think average HR was 136....
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Re: Training for BIRC December 9th

Postby le grand fromage » November 20th, 2017, 4:34 pm

Lol, Cheers guy's. I thought for the 2 'newbies' to my 2k warm ups I'd dig up the history from my old blog. Completely forgot it had come about from my visit to Nav Towers back in July 2012 :lol: That last one was number 196th 2k warm up. Anyway for any one interested here's my blog write up on the 2k WU.

"30/7/12 Hen Wlad Fy Nhadau

Bach from my hols, a week on the tourist trail in New York with the family. Paid a social visit to Nav Towers and a pleasant evening was had with Mr and Mrs NavHaz. During the meal at a local diner and during the period where Mrs LGF was attempting a Nachos tower that would have got Sir Edmund Hiliary and Sherpa Tensing wondering whether to eat it or climb it, discussed with Nav briefly my aborted 2k TTs. His suggestion was to start a bit slower, this got me thinking and together with something that I’d read in Jason Leonard’s book just before my hols, I’ve come up with a plan.

Back in the early 90s, the then England Rugby manager Geoff Cooke, came up with a plan to nullify the effect that the Welsh National Anthem seemed to have on teams visiting Cardiff Arms Park. He played it to the players morning, noon and night in the week leading up to the match until they became sick of it, “aversion therapy”, was Jason’s term for it, so come match day it would have no effect on the players which come match day it duly did.

To try and overcome whatever the mental barrier I seem to have given myself on a 2kTT, I’ve now changed my warm up routine so instead of my usual 5 minutes at paces around 1:52 I’m now going to do a structured 2k. The plan being that rowing fastish 2ks 6-8 times a week, as a warm up, will nullify whatever ails me mentally, come race time. Started back with a 1:52/1:48/1:44/1:40 per 500 warm up, with a plan to drop the paces gradually over the coming months. Can’t see it doing much harm in any event and it only adds a couple of minutes and a few extra metres to the session."

I haven't really ever dropped the pacing but generally now start a bit faster than 1:52 and finish a bit slower than 1:40 but always come in under 1:45 pace.

And, I can't believe you don't do some kind of Warm up Nav, even if it's just a quick rub down with 'The Sporting Life' (British sports newspaper) :wink:
2k - "into that void of silence where we cry without sound"
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Re: Training for BIRC December 9th

Postby NavigationHazard » November 21st, 2017, 1:30 am

I often just sit down on the erg and start in. Depends a bit on the sort of thing I'm doing, to be sure. But I've never understood the rationale for warming up for (say) longish low-rate UT pieces. Since the injury risk from them is negligible to begin with, in my view, there doesn't seem much point to me in trying to lower it....
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