Training for WIRC (Virginia) and/or Crash-Bs (Boston)

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Postby jbhop5857 » January 13th, 2018, 3:52 pm

Good Day,

5k - 1:57/500
5 minute rest - The next session is this months CTC, which I have never done before
1k - 1:45/500
2 min rest
250m - 1:40.8
3 min rest
1k - 1:45/500
2 min rest
250m - 1:38.2/500
3 min rest
1k - 1:43.6
- This totaled 12:06.7 for CTC - I belong to Empty the Tanks
5 minute rest
5k - 1:56/500

Have a nice evening - Go Pats!!

David
Age: 38
6ft.
235lbs.
2k: 6:54.7 - 2017 Yeah, I count the tenths on this one.
5K: 18:51 - 2017
6K: 23:28 - 2015
10K: 39:49 - 2017
HM: 1:23:50 - 2017
30 Min: 7937 - 2017
60 Min: 15033 - 2015
FM: 3:10:22 - 2017
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Postby OtwSL » January 13th, 2018, 5:06 pm

jbhop5857 wrote:Good Day,

5k - 1:57/500
5 minute rest - The next session is this months CTC, which I have never done before
1k - 1:45/500
2 min rest
250m - 1:40.8
3 min rest
1k - 1:45/500
2 min rest
250m - 1:38.2/500
3 min rest
1k - 1:43.6
- This totaled 12:06.7 for CTC - I belong to Empty the Tanks
5 minute rest
5k - 1:56/500

Have a nice evening - Go Pats!!

David

That is an extremely strong session David very very well done. It is just showing your absolutely fantastic progress!
72-4kg 6ft 4inches
Image
30r20: 7565m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Postby NavigationHazard » January 13th, 2018, 8:06 pm

In the immortal words of Dirty Harry, a man's got to know his limitations.

Today was/is something of a test to see how I react to a 6 hour or so shift in my accustomed workout schedule, mealtimes, and sleep patterns from Poland. The two major schools of thought on the relationship between relocation and performance are 1) gradual acclimatization, and 2) shock therapy. For the former you shift in stages, e.g. one hour a calendar day. For the latter you make the entire transformation in one heroic jump. I don't believe there is one "correct" approach to suit everyone. Not only are people different from each other temperamentally and physiologically, not all relocations involve the same degree of time shifting or for that matter the same direction of travel vis-a-vis Earth's rotation and/or latitudes. Today I opted for #2, in considerable part because it's a hell of a lot easier to revert to the schedule you'd grown up with than it is to move away from it to something new. Your body comes with a whole set of built-in chronobiological rhythms, and while these tend to adjust to local environmental cues like light and temperature (it's called entrainment), if given the chance they will snap back pretty quickly to whatever 'defaults' you establish as you grow up. That being the case, I figured I might as well get it over with. A secondary consideration is that I still have Sunday and Monday to recover before resuming my University duties, should I need the extra time. FWIW blood glucose was a totally acceptable 98mg/dl after I finished. The hard part tonight will be making sure I don't have a delayed post-workout hypoglycemic crash. I'm taking what preventive steps I can....

60 x 250m r30 on 50" rest.

I'll spare everyone the columnar values and again go straight to the graph:

Image

That's 15,000m total work distance in 49:06.9 net elapsed work time, 1:38.2 pace, 370w r30 [PM3, spreadsheet].
62 MH 6' 6"
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Postby lindsayh » January 14th, 2018, 12:54 am

that is a mighty session (and a mighty graph too) Jon - well done indeed.
FWIW I think the shock technique works for me too. Having travelled to race/train in both EU and North America from the other side of the world (10 hours time difference) I have found it easier to just get straight back into normal training routine in the new time zone both ways.
Lindsay
66yo 91kg
Sydney Australia
Forum Flyer
PBs 1 min 362m ('15), 500m 1:25.4 ('14), 2k 6:46.1 ('15), 5km 18:07.9 ('16) HM @1:59.2 ('16)
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Postby NavigationHazard » January 15th, 2018, 7:17 pm

8 x 500m r20 on 1:40 rest just now, suffering a bit from resurgent allergies and an apartment that hadn't been dusted in 6 months....

01] 1:43.3 318w
02] 1:42.6 324w
03] 1:42.2 328w
04] 1:42.1 329w
05] 1:42.0 330w
06] 1:42.4 326w
07] 1:42.2 328w
08] 1:41.6 334w

4k total work distance in 13:38.4, 1:42.3 pace, 327w r20. Hot, ultra-dry conditions in the erg room -- good acclimatization for arena racing....

I resume my university duties tomorrow. I will have to see how the schedule shakes out going forward.
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Postby NavigationHazard » January 18th, 2018, 7:16 am

Been lax about posting....

Tuesday I spent on campus unpacking my office -- it had been repainted and re-carpeted in my absence, and everything was in boxes in the middle of the floor. This meant slinging around maybe 50 x 50 lb cartons of books and/or files, and putting their contents back where they belonged.

Wednesday I did 30' on the stationary cycle at 318 w, cadence 44 HR average 126 and peak 132., plus about 30 minutes' worth of various intervals on the erg trying to get my ancient PM3 connected by cable to ErgData. I cannot make it work for the life of me. :roll: The most coherent of the erg bits was 8 x 2' r20 on 1:30 rest:

01] 549 m 01:49.3 pace r 20 268 w
02] 551 m 01:48.9 pace r 20 271 w
03] 554 m 01:48.3 pace r 20 276 w
04] 558 m 01:47.5 pace r 20 282 w
05] 557 m 01:47.7 pace r 20 280 w
06] 562 m 01:46.8 pace r 20 288 w
07] 564 m 01:46.4 pace r 20 291 w
08] 582 m 01:43.1 pace r 20 319 w

4477m total work distance in 16:00.0 net elapsed work time, 1:47.2 average pace, 284w, r20.0 (all intervals exactly 40 strokes). Blergh.

This morning I've put in 30' on the stationary cycle at 356w, cadence 44 average HR 117, peak 127 as I did the last 10 minutes 1' at 386w 1' at 343w. I will erg after I return from campus.
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