[In]decent Intervals

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Re: [In]decent Intervals

Postby NavigationHazard » May 12th, 2018, 2:22 am

6 x 250m on 3:30 rest, just because I can't resist such things....

01] 42.0 1:24.0 pace 591w r39
02] 42.0 1:24.0 pace 591w r39
03] 41.5 1:23.0 pace 612w r39
04] 41.5 1:23.0 pace 612w r39
05] 41.9 1:23.8 pace 595w r39
06] 41.9 1:23.8 pace 595w r39

1500m total work distance in 4:10.8 net elapsed work time, 1:23.6 pace 599w r39 so 15.3 spi.

Meh. Certainly not full out, near death, all that stuff. As the originator of the workout said either in his original post on a Facebook forum or in one of the follow-up comments, debilitating lactic buildup sneaks up on you >fast< in this sort of session and it's important to manage your pace (and rating). By way of example, I had an earlier go at this and started off at 1:20.8/ 1:20.2/ 1:20.2/ fail....
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Re: [In]decent Intervals

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

Desultory 8 x 500m r20 on 1:45 just now. I don't know whether it's the cumulative effect of a lot of allergy attacks, crappy weather, trouble sleeping, cat deprivation, end-of-term scrambling, or what. But I've been feeling down in the dumps lately both physically and mentally. This should have been a lot easier....

01] 1:44.6 306w
02] 1:43.7 314w
03] 1:43.4 317w
04] 1:43.9 314w
05] 1:41.1 339w
06] 1:39.9 351w
07] 1:40.4 346w
08] 1:38.7 364w

4000m total work distance in 13:35.3 net elapsed work time, 1:42.0 pace 330w r20 [PM3 and also stroke count].

In my defense, I was on 1:36 pace on rep #8 with 100m to go, but had to slow way down to stick to the stroke-rate target.

I have to get up at the butt crack of Dawn tomorrow for undergraduate commencement, at which I (as usual) will be a marshal. This year I've vowed to remember to bring a sugar-free protein drink or two in case my blood sugar starts dropping during the ceremonies....

[FWIW, been doing the Team Oarsome May pyramid quite a bit in the last week: 1k/2k/3k/2k/1k on 2' rest, generally averaging about 1:50 - 1:51 pace r20].
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Re: [In]decent Intervals

Postby NavigationHazard » May 18th, 2018, 6:18 pm

8 x 500m r20 on 1:45 rest again, after a long day serving as a faculty marshal at university commencement.

01] 1:41.1 339w
02] 1:41.1 339w
03] 1:40.2 348w
04] 1:40.9 341w
05] 1:40.1 349w
06] 1:40.1 349w
07] 1:40.6 344w
08] 1:40.0 350w

4000m total work distance in 13:24.1, 1:40.5 pace 345w r20 [PM3].

Half the battle in these rate-restricted intervals is keeping the rating as constant as possible. The first two of these were 34 strokes, rounded off by the PM3 to r20 (actual rating was 20.2). The rest were 33.

Probably no OTW again this weekend as the weather report for tonight into tomorrow morning looks very very wet and maybe also windy.....
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Re: [In]decent Intervals

Postby NavigationHazard » May 19th, 2018, 7:03 pm

The weather indeed has been dire all day, so I've stayed inside.

In and around catching up on laundry and posting end-of-term grades for my students, I squeezed in 30' on the stationary cycle just now. Nominal 364 watts, cadence 44, average HR 122 bpm. It felt fine and controlled, but blood glucose was 95 mg/dL at the 30 min mark so I bailed out.

I'm starting to shift the timing of my workouts a bit to prepare for relocating to Poland (Wroclaw) for a good chunk of the summer, starting in just under a month. There's a six hour time difference to re-acclimate to, and that means tinkering with the timing and composition of meals and also workouts....
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Re: [In]decent Intervals

Postby NavigationHazard » May 20th, 2018, 4:42 pm

30' stationary cycle again this morning, nominal 371w, cadence 45, average HR 128.

8 x 1:30 r20 on 1:30 just now, hot and humid as Jose Mourinho's crying towel on Saturday.....

01] 430m 1:44.6 pace 306w
02] 431m 1:44.4 pace 308w
03] 431m 1:44.4 pace 308w
04] 431m 1:44.4 pace 308w
05] 431m 1:44.4 pace 308w
06] 431m 1:44.4 pace 308w
07] 431m 1:44.4 pace 308w
08] 465m 1:36.7 pace 387w

3480m total work distance in 12:00.0 net elapsed work time, 1:43.4 average, 317w r20.0 [all exactly 30 strokes]. Meh.
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Re: [In]decent Intervals

Postby NavigationHazard » May 21st, 2018, 6:23 pm

8 x 1:30 r20 on 1:30 again, somewhat more motivated today than yesterday....

01] 437m 1:42.9 pace 321w
02] 440m 1:42.2 pace 327w
03] 442m 1:41.8 pace 332w
04] 442m 1:41.8 pace 332w
05] 444m 1:41.3 pace 336w
06] 444m 1:41.3 pace 336w
07] 447m 1:40.6 pace 343w
08] 462m 1:37.4 pace 379w

3558m total work distance in 12:00.0 net elapsed work time, 1:41.1 pace 338w.

Some semblance of a trademark last rep, too....

Image
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Re: [In]decent Intervals

Postby NavigationHazard » May 24th, 2018, 4:49 pm

8 x 500m r20 just now:

01] 1:44.8 304w
02] 1:44.8 304w
03] 1:45.0 302w
04] 1:44.6 306w
05] 1:45.2 301w
06] 1:44.1 310w
07] 1:42.4 326w
08] 1:36.5 389w r21

4000m total work distance in 13:47.3, 1:43.4 pace 316w r20 [PM3]. Blood glucose was 95 mg/dL afterwards, so a bit depleted. I attribute that mainly to the heat and humidity....
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Re: [In]decent Intervals

Postby NavigationHazard » May 27th, 2018, 6:18 pm

I was actually OTW yesterday for the first time since my diabetes diagnosis. I pootled around for about 10k in a training 1x, rating about 18 for most of it.

14 x 1' r20 on 1' just now, negative splitted:

01] 287m 1:44.5 pace 306w
02] 286m 1:44.8 pace 303w
03] 286m 1:44.8 pace 303w
04] 289m 1:43.8 pace 313w
05] 290m 1:43.4 pace 316w
06] 291m 1:43.0 pace 319w
07] 293m 1:42.3 pace 326w
08] 294m 1:42.0 pace 329w
09] 295m 1:41.7 pace 333w
10] 297m 1:41.0 pace 340w
11] 297m 1:41.0 pace 340w
12] 298m 1:40.6 pace 343w
13] 301m 1:39.6 pace 354w
14] 310m 1:36.7 pace 386w

4114m total work distance in 14:00.0 net elapsed work time, 329w r20 [PM3; all exactly 20 strokes].

There's theoretically a coached OTW practice tomorrow morning but I suspect it will still be too windy for singles. There's a small-craft advisory up through at least midnight in the area....
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Re: [In]decent Intervals

Postby NavigationHazard » May 29th, 2018, 5:38 pm

Desultory 14 x 1' r20 on 1':

01] 285m 1:45.2 pace 300w
02] 286m 1:44.8 pace 303w
03] 288m 1:44.1 pace 310w
04] 2,88m 1:44.1 pace 310w
05] 288m 1:44.1 pace 310w
06] 288m 1:44.1 pace 310w
07] 288m 1:44.1 pace 310w
08] 288m 1:44.1 pace 310w
09] 289m 1:43.8 pace 313w
10] 289m 1:43.8 pace 313w
11] 290m 1:43.4 pace 316w
12] 292m 1:42.7 pace 323w
13] 299m 1:40.3 pace 347w
14] 311m 1:36.4 pace 390w

4069 total metres in 14:00.0 net elapsed work time, 1:43.2 pace, 318w r20.0 [PM3; all exactly 20 strokes].

Meh. It's something like 92F this late afternoon and I'm feeling it....
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Re: [In]decent Intervals

Postby NavigationHazard » May 31st, 2018, 6:28 pm

14 x 1' r24 on 1' just now...

Something of a problematic session since my blood glucose when I got home from work was just 86 mg/dL. That's about 44 mg/dL below where my doctors and I would like it to be starting a workout. I had to shelve the planned endurance workout, have a pre-workout meal (protein smoothie), wait for that to kick the blood sugar up to safe levels, and then do something in the attenuated window remaining to me....

01] 300m 1:40.0 pace 350w
02] 300m 1:40.0 pace 350w
03] 300m 1:40.0 pace 350w
04] 301m 1:39.6 pace 354w
05] 300m 1:40.0 pace 350w
06] 300m 1:40.0 pace 350w
07] 300m 1:40.0 pace 350w
08] 301m 1:39.6 pace 354w
09] 300m 1:40.0 pace 350w
10] 300m 1:40.0 pace 350w
11] 301m 1:39.6 pace 354w
12] 300m 1:40.0 pace 350w
13] 300m 1:40.0 pace 350w
14] 328m 1:31.4 pace 457w

4231m total work distance in 14:00.0 net elapsed work time, 1:39.2 pace 358w r24.0 [PM3; all exactly 24 strokes].

Trademark last rep.

I will be careful to monitor myself for any signs of a delayed post-workout hypoglycemia episode.....
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Re: [In]decent Intervals

Postby NavigationHazard » June 2nd, 2018, 5:46 pm

8 x 600m r26 on 2', theoretically at 2K + 5, a workout that suits me just fine....

01] 2:03.4 1:42.8 pace 322w r25
02] 2:03.2 1:42.6 pace 323w r25
03] 2:02.4 1:42.0 pace 330w r25
04] 2:03.5 1:42.9 pace 321w r25
05] 2:03.0 1:42.5 pace 325w r25
06] 2:01.9 1:41.5 pace 334w r26
07] 2:01.2 1:41.0 pace 340w r26
08] 1:55.1 1:35.9 pace 397w r26

4800m total work distance in 16:13.6 net elapsed work time, 1:41.4 pace, 336w r25 [PM3; all 52 strokes except rep #8 which was 50].
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Re: [In]decent Intervals

Postby NavigationHazard » June 3rd, 2018, 6:06 pm

Jonathan Bone
Just now
14 x 1' r24 on 1' again, aiming for consistency and then boom on the last rep.....

01] 300m 1:40.0 pace 350w
02] 300m 1:40.0 pace 350w
03] 301m 1:39.6 pace 354w (oops; my last stroke)
04] 300m 1:40.0 pace 350w
05] 300m 1:40.0 pace 350w
06] 300m 1:40.0 pace 350w
07] 300m 1:40.0 pace 350w
08] 300m 1:40.0 pace 350w
09] 300m 1:40.0 pace 350w
10] 300m 1:40.0 pace 350w
11] 300m 1:40.0 pace 350w
12] 300m 1:40.0 pace 350w
13] 300m 1:40.0 pace 350w
14] 331m 1:30.6 pace 470w

4233m total work distance in 14:00.0 net elapse work time, 1:39.2 pace, 358w r24 [PM3; all exactly 24 strokes].

Trademark last rep, This was 2 metres better than my 5/31 workout, mainly on account of a better last rep. I'm annoyed that I couldn't hold it under 1:30 average pace while maintaining the rating.
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Re: [In]decent Intervals

Postby NavigationHazard » June 7th, 2018, 11:33 am

Team Oarsome June Challenge yesterday - 6k r20 @ 1:51.4 pace (22:17.3).

13 x 1' r24 on 1' just now, negative-splitted....
.
01] 301m 1:39.6 pace 354w
02] 302m 1:39.3 pace 357w
03] 303m 1:39.0 pace 361w
04] 305m 1:38.3 pace 368w
05] 305m 1:38.3 pace 368w
06] 307m 1:37.7 pace 375w
07] 308m 1:37.4 pace 379w
08] 309m 1:37.0 pace 382w
09] 309m 1:37.0 pace 382w
10] 311m 1:36.4 pace 390w
11] 312m 1:36.1 pace 394w
12] 313m 1:35.8 pace 398w
13] 326m 1:32.0 pace 449w

4011m total work distance in 13:00.0 net elapsed work time, 1:37.2 pace, 381w r24. Trademark last rep.....
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Re: [In]decent Intervals

Postby NavigationHazard » June 14th, 2018, 7:01 pm

Been training in a rather haphazard manner recently, due to various intrusions thrown up by life. The proximate one is that I'm going over to Poland again for the summer as of Sunday. The amount of last-minute things (e.g. car servicing and storage; doctor's exams and followups; convincing the credit card company that it's really going to be me in Poland so don't decline the fcuking purchase) that have required attention is staggering....

16 x 250m r24 on 50" rest this afternoon

01] 49.8 1:39.6 pace 354w r24
02] 49.3 1:38.6 pace 365w r24
03] 48.5 1:37.0 pace 383w r25
04] 48.5 1:37.0 pace 383w r24
05] 48.3 1:36.6 pace 388w r24
06] 48.2 1:36.4 pace 391w r24
07] 48.2 1:36.4 pace 391w r24
08] 48.0 1:36.0 pace 396w r24
09] 48.3 1:36.6 pace 388w r24
10] 48.2 1:36.4 pace 391w r24
11] 47.8 1:35.6 pace 401w r24
12] 47.7 1:35.4 pace 403w r23
13] 47.7 1:35.4 pace 403w r24
14] 47.9 1:35.8 pace 398w r23
15] 48.2 1:36.4 pace 391w r22
16] 47.4 1:34.8 pace 411w r23

4000m total work distance in 12:52.0 net elapsed work time, 1:36.5 pace, 389w r24 [PM3].

Blergh. Back to packing.
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Re: [In]decent Intervals

Postby NavigationHazard » June 27th, 2018, 10:21 pm

Blergh again.

I've made it to Poland again, but have had training interrupted by travel and packing/unpacking and a raft of other annoying issues. I've been back in the gym here for about a week but usually on a cycle and/or lifting rather than rowing. Yesterday I did manage 13 x 1' r30 on 1', negative splitted, at 1:35.4 average pace, 403w r30.0, with the last one 334m 1:29.8 pace 483w, adding a very sweaty 30' on the stationary cycle plus horizontal leg presses, back extensions, and sundry other machine-weight sets.
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