[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.
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NavigationHazard
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Re: [In]decent Intervals

Post by NavigationHazard » December 17th, 2018, 3:01 pm

30 x 1' r20 on 30" this evening. Meh.

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Re: [In]decent Intervals

Post by NavigationHazard » December 26th, 2018, 2:55 am

Like much of the rowing world, I have had holiday-related disruption to my training. I am headed back to Wroclaw later today and normal service should resume shortly. Although New Year's Day may be a bit problematic as well....
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Re: [In]decent Intervals

Post by NavigationHazard » December 31st, 2018, 8:19 am

Last workout of the year.... 1' r20 intervals on 30" rest; 30' on the stationary cycle at ~322w.

The gym is in fact open tomorrow, for at least a few hours.....
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Re: [In]decent Intervals

Post by NavigationHazard » January 4th, 2019, 5:51 am

The Team Oarsome Challenge for January is 10 x 300m on 2' rest.

Jan 2: 10 x 300m r26 on 2 mins. 9:18.0, 1:33.0 pace. Wheels came off part way through and I couldn't hold a rating of 24 at that pace...

jAN 3: 8:57.4 TO Challenge r35.

01] 54.1 1:30.2 pace r34 [PM] 477w
02] 53.5 1:29.2 pace r36 [PM] 494w
03] 53.8 1:29.7 pace r35 [PM] 486w
04] 53.8 1:29.7 pace r35 [PM] 486w
05] 53.7 1:29.5 pace r35 [PM] 488w
06] 53.7 1:29.5 pace r35 [PM] 488w
07] 54.1 1:30.2 pace r34 [PM] 477w
08] 54.5 1:30.8 pace r34 [PM] 467w
09] 54.4 1:30.7 pace r34 [PM] 470w
10] 51.8 1:26.3 pace r36 [PM] 544w

Blergh. Once upon a time I could do these.....
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Re: [In]decent Intervals

Post by NavigationHazard » January 11th, 2019, 2:23 am

Had trouble with a delayed-onset hypoglycemic seizure episode last weekend. Backed off of the high-rate sprint stuff a bit to try to get my activity and meal schedules better aligned with the uptick in exercise activity...



Multiple workouts yesterday. AM for starters was 8 x 500m r32 on 2 mins passive rest. I struggled mightily to get ErgData to connect and couldn't. No, let me amend that. I just struggled. I am not used to rowing reps at that kind of rating and I really felt awkward doing it. It is too bad I lack the ErgData graphs as I suspect they would reveal way too much stroke-to-stroke inconsistency. Oh well, the only solution is repetition.... I averaged 1:35.9 pace, which in my defense is marginally under the age group 2k WR pace. I added 10 x 1 min r20 on 30" rest at 1:46 4 pace plus 30 mins on the stationary cycle at a nominal 302 watts, cadence 52.

I came back after lunch with a different phone and upgraded the monitor firmware. I got ErgData to connect this time. Now I have to remember the WiFi network password for the gym so I can sync the log data..... 8 x 500m r24 this session on 2 mins rest plus 30 mins on the cycle at a nominal 311 watts. And I can report that Ms Nav actually put in some erg time during my cycle tour....
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Re: [In]decent Intervals

Post by NavigationHazard » January 12th, 2019, 1:27 am

Here's the 1/10 8 x 500m r24 session: Image
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Re: [In]decent Intervals

Post by NavigationHazard » January 12th, 2019, 1:28 am

And here's the 1/11 reprise: Image

Meh.
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Re: [In]decent Intervals

Post by NavigationHazard » January 12th, 2019, 12:53 pm

14 x 300m r24 on 1' this afternoon. I again couldn't get ErgData to start up when I started in on the intervals. I may need to update the firmware on the PM5s in the gym.....

01] 60.1 1:40.2 pace r24 [PM5] 24 strokes r24.0 348w
02] 59.8 1:39.7 pace r23 [PM5] 23 strokes r23.1 354w
03] 59.1 1:38.5 pace r23 [PM5] 23 strokes r23.4 366w
04] 58.4 1:37.3 pace r24 [PM5] 23 strokes r23.6 380w
05] 58.1 1:36.8 pace r24 [PM5] 23 strokes r23.8 386w
06] 58.5 1:37.5 pace r24 [PM5] 23 strokes r23.6 378w
07] 58.3 1:37.2 pace r24 [PM5] 23 strokes r23.7 382w
08] 58.0 1:36.7 pace r24 [PM5] 23 strokes r23.8 388w
09] 57.7 1:36.2 pace r24 [PM5] 23 strokes r23.9 394w
10] 57.7 1:36.2 pace r24 [PM5] 23 strokes r23.9 394w
11] 57.9 1:36.5 pace r24 [PM5] 23 strokes r23.8 390w
12] 57.9 1:36.5 pace r24 [PM5] 23 strokes r23.8 390w
13] 57.6 1:36.0 pace r24 [PM5] 23 strokes r24.0 396w
14] 56.6 1:34.3 pace r23 [PM5] 22 strokes r23.3 417w

4200m total work distance in 13:35.7 net elapsed work duration, 1:37.1 pace, 383w r 23 [PM5}, r 23.7 [spreadsheet].
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Re: [In]decent Intervals

Post by NavigationHazard » January 15th, 2019, 2:02 am

20 x 1' r24 on 1' yesterday, most of them 295m/ 1:41.7 pace and then the last few pushed a bit. #20 was 318m/ 1:34.3 pace.

1:41.0 average overall, with the last 14 1:40.6 average. I could not get my HR belt to connect to the monitor, and ErgData wouldn't get past a "Connecting to Erg" message and actually track anything.

I added 30' on the TechnoGym recumbent cycle at a nominal 322 watts, cadence about 50. And a combination Jacuzzi/steam room cooldown.
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Re: [In]decent Intervals

Post by NavigationHazard » January 15th, 2019, 1:33 pm

20 x 1' r28 on 1' at 1:38.6 pace today.

I added 30' on the TechnoGym recumbent cycle at a nominal 327w, cadence 51. The PM5 still won't find my HR belt, but today the TechnoGym cycle picked it up. HR average 128 bpm with a peak at 140.

I also did some lower back extensions, deadlifts, and horizontal leg presses. I think I was on 52.5 kg for the back extensions and 125 kg for the leg presses. I did 160 of the latter in rapid-fire sets of 10.
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Re: [In]decent Intervals

Post by NavigationHazard » January 22nd, 2019, 3:12 am

I had roughly a week off of ErgData, which I couldn't get to actually start a workout for love or money. It would recognize the PM, and I'd get the "Connection successful!" on the monitor screen, but on the phone the app wouldn't get past a "Connecting to erg" prompt. I tried updating the firmware. I checked to make sure I was running the latest ErgData version. I tried four different combinations of phones and ergs(2 of each). Nope....

This was Sunday's 16 x 250m r32ish on 50". I gave it some stick....

01] 0:48.8 1:37.6 pace r32 [PM5] 26 strokes r32.0 376 w
02] 0:48.5 1:37.0 pace r32 [PM5] 26 strokes r32.2 383 w
03] 0:48.3 1:36.6 pace r32 [PM5] 26 strokes r32.3 388 w
04] 0:47.6 1:35.2 pace r32 [PM5] 26 strokes r32.8 406 w
05] 0:47.2 1:34.4 pace r33 [PM5] 26 strokes r33.1 416 w
06] 0:47.1 1:34.2 pace r33 [PM5] 26 strokes r33.1 419 w
07] 0:47.2 1:34.4 pace r33 [PM5] 26 strokes r33.1 416 w
08] 0:46.6 1:33.2 pace r33 [PM5] 26 strokes r33.5 432 w
09] 0:46.6 1:33.2 pace r32 [PM5] 25 strokes r32.2 432 w
10] 0:46.8 1:33.6 pace r32 [PM5] 25 strokes r32.1 427 w
11] 0:46.6 1:33.2 pace r32 [PM5] 25 strokes r32.2 432 w
12] 0:46.4 1:32.8 pace r32 [PM5] 25 strokes r32.3 438 w
13] 0:46.2 1:32.4 pace r31 [PM5] 25 strokes r32.5 444 w
14] 0:46.0 1:32.0 pace r33 [PM5] 25 strokes r32.6 449 w
15] 0:45.2 1:30.4 pace r32 [PM5] 24 strokes r31.9 474 w
16] 0:42.2 1:24.4 pace r38 [PM5] 27 strokes r38.4 582 w

4000m total work distance in 12:27.3 net elapsed work duration, 1;33.4 pace, 430w r33.

Then yesterday ErgData decided to work again. I didn't do anything different software-wise or step-wise, but it connected and ran just fine. Who knows. Maybe it was the Blood Moon....

Here's yesterday's reprise of the 16 x 250m workout:

Image

I'd originally intended to do 30 reps at around 1:39 pace. But I was a victim of my unexpected success in getting ErgData to connect. Around rep 12 or so I realized that my phone was rapidly running out of juice. I got a '15% power - switching to battery saver' message after rep 12. So to avoid the risk of losing the data if the phone powered off on its own during an interval, I decided to bail out after 16. The last three were pretty peppy, I think....
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Re: [In]decent Intervals

Post by NavigationHazard » January 22nd, 2019, 5:39 pm

Today's extravaganza: 30 x 250m r30/31 (i.e. most of the reps 25 strokes) on 50" rest, negative splitted:

Image

The last 16 were at 1:36.4 average pace.
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Re: [In]decent Intervals

Post by NavigationHazard » January 24th, 2019, 1:51 am

13 x 1 min r24 on 30 secs rest last evening. Ms Nav walked by the ergs during rep 8 and I miscounted strokes on account of acknowledging her presence....

Image

Not as smooth and consistent stroke-to-stroke as I'd like, but not horrible either considering the power level.
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Re: [In]decent Intervals

Post by NavigationHazard » January 25th, 2019, 6:02 am

20 x 1' r24 on 30" rest yesterday:

Image

Trademark fast last rep.
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Re: [In]decent Intervals

Post by NavigationHazard » January 25th, 2019, 9:09 am

13 x 1 min r28 on 30 secs today:

Image

Trademark fast last rep....
63 MH 6' 6"

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