[In]decent Intervals

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: [In]decent Intervals

Postby NavigationHazard » April 15th, 2018, 6:39 pm

Cheers, I've been known to pound Schuykill fish into submission on occasion. I probably will be in Poland again most of the summer, but may try to do some fall head races.

30 x 30" r20 on 30" just now, with the wind literally blowing a gale outside. Mostly I did it to get warm - it's 43F cooler right now than it was at 3 pm yesterday, and that's not factoring in the 50 mph gusts.

01] 149m 1:40.6 pace 343w r20
02] 150m 1:40.0 pace 350w r20
03] 151m 1:39.3 pace 357w r20
04] 150m 1:40.0 pace 350w r20
05] 151m 1:39.3 pace 357w r20
06] 151m 1:39.3 pace 357w r20
07] 151m 1:39.3 pace 357w r20
08] 151m 1:39.3 pace 357w r20
09] 151m 1:39.3 pace 357w r20
10] 152m 1:38.6 pace 364w r20

11] 152m 1:38.6 pace 364w r20
12] 152m 1:38.6 pace 364w r20
13] 152m 1:38.6 pace 364w r20
14] 152m 1:38.6 pace 364w r20
15] 153m 1:38.0 pace 371w r20
16] 153m 1:38.0 pace 371w r20
17] 153m 1:38.0 pace 371w r20
18] 154m 1:37.4 pace 379w r20
19] 154m 1:37.4 pace 379w r20
20] 154m 1:37.4 pace 379w r20

21] 154m 1:37.4 pace 379w r20
22] 154m 1:37.4 pace 379w r20
23] 155m 1:36.7 pace 386w r20
24] 155m 1:36.7 pace 386w r20
25] 154m 1:37.4 pace 379w r20
26] 155m 1:36.7 pace 386w r20
27] 154m 1:37.4 pace 379w r20
28] 155m 1:36.7 pace 386w r20
29] 154m 1:37.4 pace 379w r20
30] 156m 1:36.1 pace 394w r20

4582m total work distance in 15:00.0 net elapsed work time, 1:38.2 pace, 369w r20 [PM3].
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Re: [In]decent Intervals

Postby NavigationHazard » April 16th, 2018, 6:17 pm

30 x 30"/30" again just now, this time r22.

01] 154m 1:37.4 pace 379w r22
02] 154m 1:37.4 pace 379w r22
03] 154m 1:37.4 pace 379w r22
04] 154m 1:37.4 pace 379w r22
05] 155m 1:36.7 pace 386w r22
06] 155m 1:36.7 pace 386w r22
07] 155m 1:36.7 pace 386w r22
08] 155m 1:36.7 pace 386w r22
09] 155m 1:36.7 pace 386w r22
10] 156m 1:36.1 pace 394w r22
11] 156m 1:36.1 pace 394w r22
12] 156m 1:36.1 pace 394w r22
13] 156m 1:36.1 pace 394w r22
14] 156m 1:36.1 pace 394w r22
15] 156m 1:36.1 pace 394w r22
16] 156m 1:36.1 pace 394w r22
17] 156m 1:36.1 pace 394w r22
18] 156m 1:36.1 pace 394w r22
19] 157m 1;35.5 pace 402w r22
20] 157m 1;35.5 pace 402w r22
21] 157m 1;35.5 pace 402w r22
22] 156m 1:36.1 pace 394w r22
23] 157m 1;35.5 pace 402w r22
24] 157m 1;35.5 pace 402w r22
25] 158m 1:34.9 pace 409w r22
26] 157m 1;35.5 pace 402w r22
27] 156m 1:36.1 pace 394w r22
28] 158m 1:34.9 pace 409w r22
29] 158m 1:34.9 pace 409w r22
30] 161m 1:33.1 pace 433w r22

4684m total work distance in 15:00.0 net elapsed work time, 1:36.0 pace, 395w r22 [PM3]. 17.95 spi, down only about 3% from yesterday's r20 session (18.45 spi).

Not horrible, considering that the 60+ 2k world record pace 1s 1:35.9....
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Re: [In]decent Intervals

Postby edinborogh » April 16th, 2018, 11:26 pm

i just love reading this thread..
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Re: [In]decent Intervals

Postby NavigationHazard » April 18th, 2018, 6:09 pm

Tried to do 30 x 30" r24 on 30" yesterday at sub-1:34 pace and failed after 20 reps (on 1:33.8 average). There was nothing for it today but another go:

01] 159m 1:34.3 pace 417w r24
02] 158m 1:34.9 pace 410w r24
03] 159m 1:34.3 pace 417w r24
04] 159m 1:34.3 pace 417w r24
05] 159m 1:34.3 pace 417w r24
06] 160m 1:33.7 pace 425w r24
07] 159m 1:34.3 pace 417w r24
08] 158m 1:34.9 pace 410w r24
09] 160m 1:33.7 pace 425w r24
10] 159m 1:34.3 pace 417w r24

11] 158m 1:34.9 pace 410w r24
12] 161m 1:33.1 pace 433w r24
13] 159m 1:34.3 pace 417w r24
14] 159m 1:34.3 pace 417w r24
15] 160m 1:33.7 pace 425w r24
16] 159m 1:34.3 pace 417w r24
17] 159m 1:34.3 pace 417w r24
18] 159m 1:34.3 pace 417w r24
19] 159m 1:34.3 pace 417w r24
20] 159m 1:34.3 pace 417w r24

21] 159m 1:34.3 pace 417w r24
22] 159m 1:34.3 pace 417w r24
23] 159m 1:34.3 pace 417w r24
24] 159m 1:34.3 pace 417w r24
25] 158m 1:34.9 pace 410w r24
26] 161m 1:33.1 pace 433w r24
27] 161m 1:33.1 pace 433w r24
28] 160m 1:33.7 pace 425w r24
29] 161m 1:33.1 pace 433w r24
30] 164m 1:31.4 pace 4572 r24

4703m total work distance in 15:00.0 net elapsed work time, 1:34.0 pace, 420w r24 [PM3]. 17.5 spi.

I actually thought I'd be several tenths slower on avaerage than I turned out to be. Maybe it's familiarity with the rating -- I do a fair bit of training (and sometimes racing) r24 so it feels pretty 'natural.'
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Re: [In]decent Intervals

Postby NavigationHazard » April 24th, 2018, 5:35 pm

Getting just killed by allergies: we've had two days of sun and warm after a ridiculously prolonged winter and >everything< is blooming simultaneously....

30 x 30" r30 on 30" just now, negative-splitted:

01] 152m 1:38.6 pace 364w
02] 152m 1:38.6 pace 364w
03] 152m 1:38.6 pace 364w
04] 153m 1:38.0 pace 371w
05] 152m 1:38.6 pace 364w
06] 152m 1:38.6 pace 364w
07] 152m 1:38.6 pace 364w
08] 152m 1:38.6 pace 364w
09] 153m 1:38.0 pace 371w
10] 152m 1:38.6 pace 364w

11] 153m 1:38.0 pace 371w
12[ 153m 1:38.0 pace 371w
13] 154m 1:37.4 pace 379w
14] 154m 1:37.4 pace 379w
15] 154m 1:37.4 pace 379w
16] 155m 1:36.7 pace 386w
17] 155m 1:36.7 pace 386w
18] 156m 1:36.1 pace 394w
19] 156m 1:36.1 pace 394w
20] 157m 1:35.5 pace 401w

21] 158m 1:34.9 pace 409w
22] 158m 1:34.9 pace 409w
23] 159m 1:34.3 pace 417w
24] 159m 1:34.3 pace 417w
25] 159m 1:34.3 pace 417w
26] 160m 1:33.7 pace 425w
27] 161m 1:33.1 pace 433w
28] 161m 1:33.1 pace 433w
29] 161m 1:33.1 pace 433w
30] 185m 1:21.0 pace 657w r40 and no, that's not a typo.

4691m total work distance in 15:00.0 net elapsed work time, 1:35.9 average pace, 396w r30 [PM3]. All 15 strokes except #30 which was 20. Trademark last rep....
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Re: [In]decent Intervals

Postby NavigationHazard » April 25th, 2018, 6:36 pm

6 x 500m r20 on 1' rest just now:

01] 1:41.4 336w r20
02] 1:41.6 334w r20
03] 1:42.0 330w r19
04] 1:42.6 324w r19
05] 1:40.9 341w r20
06] 1:38.3 363w r20

3000m total work distance in 10:06.7, 1:41.1 pace, 339w r19 (PM3; actually 19.7). Meh. The good news is that it's been raining constantly since about 2 am. The pollen temporarily has been washed out of the air....
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Re: [In]decent Intervals

Postby NavigationHazard » April 29th, 2018, 5:17 pm

Still suffering badly on the allergy front.

30 x 30" r30 on 30" just now, aiming for a Full Carla. That's a session named after a rower named Carla Stein, who likes my pace-consistency/ rowing economy sessions. The idea is 29 reps at exactly the same pace/rate combo, then blast the last one.

01-29] 152m 1:38.6 pace 365w r30
30] 190m 1:18.9 pace 711w r44

4599m total work distance in 15:00.0 net elapsed work time, 1:37.8 pace, 374w r30 [PM3; by stroke count actually r30.47].

Trademark last rep....

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Re: [In]decent Intervals

Postby bob01 » April 30th, 2018, 11:38 am

Article in cycling weekly ..(uk). 're endurance athletes benefiting from short intervals... loads of em.

I think us 'ergers have a lot to learn from other sports... but there seems to be a mind set amongst many that if it ent wolverine or Pete plan it is to be dismissed
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Re: [In]decent Intervals

Postby NavigationHazard » May 4th, 2018, 3:00 am

Some kind of Forum crash wiped out yesterday's post and I don't feel like re-creating it.

Highlight was the CTC yesterday (1k/ 3' rest/ 992m) in 6:49.9 r20.
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Re: [In]decent Intervals

Postby NavigationHazard » May 5th, 2018, 10:31 am

Team Oarsome May Challenge:

1000m 03:41.0 1:50.5 pace r19/ 2'
2000m 07:23.3 1:50.8 pace r19/ 2'
3000m 11:06.2 1:51.0 pace r20/ 2'
2000m 07:21.6 1:50.4 pace r20/ 2'
1000m 03:31.9 1:45.8 pace r20/ 2'

9000m total work distance in 33:04.0, 1:50.2 pace 262w r20.

It was way too windy to take a 1x out on the water....
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Re: [In]decent Intervals

Postby NavigationHazard » May 6th, 2018, 3:31 pm

Had a go at the so-called "Bleep Test" just now. Blergh. This is an old workout idea where you do 1' on/1' rest intervals trying to hit targets derived from your 2k time. It was done maybe a dozen years ago or so for a South London Indoor Championship, with erg legend Nik Fleming winning the event on what I >think< was 1:24 pace. At the time I did quite a lot of testing of pace/rate strategies...

I went with the Group 4 targets today, which start the 1 min increments at 1:42 pace and drop 2 seconds per interval.

01] 292m 1:42.7 pace 323w r31
02] 299m 1:40.3 pace 347w r31
03] 305m 1:38.3 pace 368w r32
04] 310m 1:36.7 pace 386w r32
05] 318m 1:34.3 pace 417w r34
06] 324m 1:32.5 pace 441w r34
07] 331m 1:30.6 pace 470w r34
08] 339m 1:28.4 pace 505w r36

Rigor mortis.

2518m total work distance in 8:00.0 net elapsed work time, 1:35.3 pace [spreadsheet]. If I go again, or maybe given venue conditions and some adrenalin and never mind the stroke rate, I >might< be able to squeeze in a nineth rep at better than 1:26.9 average pace (I'd need at least 346m). Mind you, the average on the 8 I just did is already more than a half a second better than age-group 2k WR pace....

If Pirate (Phil Morris) actually hosts this again sometime this summer or fall, as he's threatening to do, unless Ollie Zeidler or Josh Dunkley-Smith shows up, I don't see anyone getting to rep 10 regardless of group. I don't think I'm capable of doing it and I flatter myself that I'm awfully experienced at negative-splitting sprintervals to target wattages/paces/ratings combos....
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Re: [In]decent Intervals

Postby NavigationHazard » May 7th, 2018, 5:17 pm

More 1'/1', negative splitted again today, battling the pollen and the exhaust fumes inhaled during a 1 hr + traffic jam on the inbound George Washington Bridge. It's never a good sign when you and the traffic helicopters are heading towards the bridge simultaneously....

I originally was going to try to do a Full Carla (29 reps exactly the same, then blast the last -- named after Taff Attack stalwart and perennial Nonathlon title contender Carla Stein). But I goofed it upon rep #5, after which I decided to negative-split the remainder down to rep 13.

01] 300m 1:40.0 pace 350w r30
02] 300m 1:40.0 pace 350w r30
03] 300m 1:40.0 pace 350w r30
04] 300m 1:40.0 pace 350w r30
05] 301m 1:39.6 pace 354w r30
06] 302m 1:39.3 pace 357w r30
07] 304m 1:38.6 pace 364w r30
08] 307m 1:37.7 pace 375w r30
09] 309m 1:37.0 pace 382w r30
10] 310m 1:36.7 pace 386w r30
11] 311m 1:36.4 pace 390w r30
12] 312m 1:36.1 pace 394w r30
13] 354m 1:24.7 pace 575w r37 and no, that's not a typo.

4012m total work distance in 13:00.0 net elapsed work time, 1:37.2 pace, 381w r30 [PM3; by stroke count r30.5].
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Re: [In]decent Intervals

Postby NavigationHazard » May 8th, 2018, 4:52 pm

Half Carla - that's 14 identical reps, equal work duration/rest, then blast the last.

Image

01-14] 300m 1:40.0 pace 350w r30|
15] 358m 1:23.7 pace 595w r39

4562m total work distance in 15:00.0 net elapsed work time, 1:38.6 pace, 365w r30 [PM3; by stroke count r30.6].

If you have never tried this sort of thing, it's actually quite difficult to string together long sets of identical sprintervals....
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Re: [In]decent Intervals

Postby Dangerscouse » May 9th, 2018, 12:17 am

NavigationHazard wrote:
If you have never tried this sort of thing, it's actually quite difficult to string together long sets of identical sprintervals....


No s**t!!! The speed is impressive enough but to hit identical splits is outstanding
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,242m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Re: [In]decent Intervals

Postby NavigationHazard » May 9th, 2018, 6:35 pm

13 x 1' r30/ 1', mildly negative splitted:

01] 309m 1:37.0 pace 382w r30
02] 310m 1:36.7 pace 386w r30
03] 309m 1:37.0 pace 382w r30
04] 311m 1:36.4 pace 390w r30
05] 312m 1:36.1 pace 394w r30
06] 312m 1:36.1 pace 394w r30
07] 313m 1:35.8 pace 398w r30
08] 314m 1;35.5 pace 401w r30
09] 314m 1:35.5 pace 401w r30
10] 314m 1:35.5 pace 401w r30
11] 318m 1:34.3 pace 417w r30
12] 319m 1:34.0 pace 421w r30
13] 337m 1:29.0 pace 496w r35

4091m total work distance in 13:00.0 net elapsed work time, 1:35.3 pace 404w r30 [PM3; by stroke count r30.4].

That was the best I could muster for a fast last rep, given 1) my allergies and 2) the reasonable fast 12 reps that came before it....
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