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

[NavigationHazard]

20 x 1' r30 on 1' yesterday. TBH I'd originally intended to do more reps, but felt rather dehydrated starting around rep 16 or so. I soldiered on for a few and decided to cut to the chase on rep 20....

01] 303m 1:39.0 pace 361w HR range 083-131 bpm
02] 302m 1:39.3 pace 357w HR range 099-134 bpm
03] 304m 1:38.6 pace 364w HR range 102-143 bpm
04] 303m 1:39.0 pace 361w HR range 106-143 bpm
05] 304m 1:38.6 pace 364w HR range 113-145 bpm
06] 304m 1:38.6 pace 364w HR range 121-147 bpm
07] 304m 1:38.6 pace 364w HR range 124-146 bpm
08] 304m 1:38.6 pace 364w HR range 116-147 bpm
09] 306m 1:38.0 pace 371w HR range 117-148 bpm
10] 305m 1:38.3 pace 368w HR range 120-148 bpm
11] 305m 1:38.3 pace 368w HR range 125-148 bpm
12] 306m 1:38.0 pace 371w HR range 131-151 bpm
13] 304m 1:38.6 pace 364w HR range 126-151 bpm
14] 306m 1:38.0 pace 371w HR range 121-151 bpm
15] 308m 1:37.4 pace 379w HR range 126-153 bpm
16] 309m 1:37.0 pace 382w HR range 131-154 bpm
17] 309m 1:37.0 pace 382w HR range 135-151 bpm
18] 309m 1:37.0 pace 382w HR range 134-151 bpm
19] 308m 1:37.4 pace 379w HR range 136-153 bpm
20] 350m 1:25.7 pace 556w HR range 141-166 bpm

6154m total work distance in 20:00,0 net elapsed work time, 1:37.4 average pace, 378w, r30.0 [PM5].

[jbhop5857]

Good Day,
5k test at 18:51 no rate restriction, HR capped out at 172, first time under 19 minutes.

Long steady state on Sunday.

Thanks

David

[jbhop5857]

Good Day,
Steady State 2.5 hours at 2:11/500 = a little over 34k.

Have a good day

David

[NavigationHazard]

30 x 250m r32 on 50" rest, negative-splitted:

01] 49.2 1:38.4 pace r32 [PM5] 26 strokes r31.7 367w 11.5/11.6 spi 078-123 bpm
02] 49.1 1:38.2 pace r32 [PM5] 26 strokes r31.8 370w 11.6/11.6 spi 108-136 bpm
03] 49.1 1:38.2 pace r32 [PM5] 26 strokes r31.8 370w 11.6/11.6 spi 110-137 bpm
04] 48.8 1:37.6 pace r32 [PM5] 26 strokes r32.0 376w 11.8/11.8 spi 112-139 bpm
05] 48.4 1:36.8 pace r32 [PM5] 26 strokes r32.2 386w 12.1/12.0 spi 110-141 bpm
06] 48.7 1:37.4 pace r32 [PM5] 26 strokes r32.0 379w 11.8/11.8 spi 112-141 bpm
07] 48.4 1:36.8 pace r32 [PM5] 26 strokes r32.2 386w 12.1/12.0 spi 113-144 bpm
08] 48.3 1:36.6 pace r32 [PM5] 26 strokes r32.3 388w 12.1/12.0 spi 117-144 bpm
09] 48.0 1:36.0 pace r34 [PM5] 27 strokes r33.8 396w 11.6/11.7 spi 118-145 bpm
10] 48.1 1:36.2 pace r32 [PM5] 26 strokes r32.4 393w 12.3/12.1 spi 126-149 bpm

11] 48.1 1:36.2 pace r32 [PM5] 26 strokes r32.4 401w 12.5/12.4 spi 123-146 bpm
12] 47.8 1:35.6 pace r33 [PM5] 26 strokes r32.6 406w 12.3/12.4 spi 125-148 bpm
13] 47.6 1:35.2 pace r33 [PM5] 26 strokes r32.8 406w 12.3/12.4 spi 128-150 bpm
14] 47.7 1:35.4 pace r33 [PM5] 26 strokes r32.7 403w 12.2/12.3 spi 131-151 bpm
15] 48.0 1:36.0 pace r31 [PM5] 25 strokes r31.3 396w 12.8/12.7 spi 133-149 bpm
16] 47.6 1:35.2 pace r33 [PM5] 26 strokes r32.8 406w 12.3/12.4 spi 133-150 bpm
17] 47.9 1:35.8 pace r31 [PM5] 25 strokes r31.3 398w 12.8/12.7 spi 135-154 bpm
18] 47.5 1:35.0 pace r33 [PM5] 26 strokes r32.8 408w 12.4/12.4 spi 135-155 bpm
19] 47.8 1:35.6 pace r31 [PM5] 25 strokes r31.4 401w 12.9/12.8 spi 139-153 bpm
20] 47.8 1:35.6 pace r31 [PM5] 25 strokes r31.4 401w 12.9/12.8 spi 138-155 bpm

21] 47.8 1:35.6 pace r31 [PM5] 25 strokes r31.4 401w 12.9/12.8 spi 138-153 bpm
22] 47.3 1:34.6 pace r32 [PM5] 25 strokes r31.7 413w 12.9/13.0 spi 140-157 bpm
23] 47.3 1:34.6 pace r32 [PM5] 25 strokes r31.7 413w 12.9/13.0 spi 141-158 bpm
24] 47.0 1:34.0 pace r32 [PM5] 25 strokes r31.9 421w 13.2/13.2 spi 144-159 bpm
25] 47.3 1:34.6 pace r32 [PM5] 25 strokes r31.7 413w 12.9/13.0 spi 148-158 bpm
26] 47.0 1:34.0 pace r32 [PM5] 25 strokes r31.9 421w 13.2/13.2 spi 147-160 bpm
27] 46.9 1:33.8 pace r32 [PM5] 25 strokes r32.0 424w 13.3/13.3 spi 151-160 bpm
28] 46.7 1:33.4 pace r32 [PM5] 25 strokes r32.1 430w 13.4/13.4 spi 155-161 bpm
29] 46.7 1:33.4 pace r32 [PM5] 25 strokes r32.1 430w 13.4/13.4 spi 154-167 bpm
30] 43.7 1:27.4 pace r36 [PM5] 26 strokes r35.7 524w 14.6/14.7 spi 154-166 bpm

7500m total work distance in 23:51.7 net elapsed work time, 1:35.4 average, 403w r32 [PM5; r32.2 according to stroke count].



Here's what pace plotted with HR looks like....

[NavigationHazard]

Dinked around today trying to get data for the Seiler crowdsourced-data survey linked to elsewhere in this section of the Forum.

I was extremely annoyed to realize that ErgData doesn't seem to save the peak-force info for individual strokes. Grr -- after I'd done a bang-up job of hitting all but one of the watt targets >exactly.< For some reason I couldn't seem to produce a stroke at exactly 600w, and had to make do with one at 601. Still, although I managed to collect rating data to go with the wattages I only have a couple of the peak-force numbers Seiler is requesting so I will have to go again....

I added 45' on the recline cycle at 327w, cadence 51, average HR 133 bpm, peak 142 mostly because I did the last two minutes at a nominal 360w and a cadence of 65. Meh.

[jbhop5857]

Good Day,
3000m/2500m/2000m with 5 min rest with >30spm

154.0/500
154.0/500
150.5/500

Average 152.8/500.

Most notably, I say my HR hit 173, which is one beat higher than I had seen before.

Thanks

David

[NavigationHazard]

I collected data for the Seiler project this afternoon. Basically it involves hooking up ErgData, rowing a step progression in 25-watt increment, and pausing to note the peak force + rating for each step. You start with 50w and go up. Seiler's table stopped at 500w but I went up to 650 (actually 660; about 1 minute).

I collected all the ErgData data available for each step, not just the peak force. And I tried to get screenshots of the force curves at various wattages/ratings. Rather unsurprisingly, at least for me, there wasn't a whole lot of variation in the general contours of the things.







I added 60' on the recline cycle at 288w, cadence 45, average HR 121, peak HR 126. Meh.

[NavigationHazard]

Made a couple of abortive attempts to do the Team Oarsome December Challenge, which is a 5k, r20. It was drier than the Temperance Society's punchbowl in the gym today and I just couldn't bring myself to get farther than about 1250m or so. I gave up and did an unplanned 6 x 500m r20 on 1' rest, negative splitted, by way of penance.

01] 1:43.4 r20
02] 1:43.4 r20
03] 1:42.8 r20
04] 1:42.5 r20
05] 1:42.3 r20
06] 1:40.1 r20

3000m total work distance in 10:14.4, 1:42.4 pace, 326w r20. Meh. I collected the HR data but can't be bothered to fish it out of the backpack. IIRC I hit 166 bpm on the last one, which is working quite hard at 20 spm. I should go back to doing serious leg-press workouts....

While I think of it, here's what my step progression yesterday for the Seiler crowd-sourced study looks like:



The handle-force values have been converted to newtons. The basic idea is that over quite a broad range, roughly 175 watts to 575 watts, I'm employing much the same drive profile. The gain in power is coming mainly by increasing the rating, with a comparatively small but steady increase in peak power also contributing.

[jbhop5857]

@navigationhazard,
Seems like you and I had similar days of not being able to get done what we wanted. I could not keep my HR in an ok range at all. I was so hot and sweaty, I think I needed more windows open and significantly more hydration before and during the row.
Aim was 2:07 and I did all I could to get a 2:10.1.
17k at 2:10.1.

I guess Thursday is another day, at least we both finished a workout today instead of walking away......

David

[NavigationHazard]

Cheers, as the proverb says, some days you're the pigeon, some days the statue.....

Seriously, it's the time of year when it's easy to depress your immune system and come down with something genuinely debilitating. You don't ever want to be soft, but there's a difference between being pushing yourself and being stupid. Sometimes the best thing to do on a particular day is walk away from the erg and go do something else. The trick is knowing how to recognize the warning signs....

[jbhop5857]

Good Day,
Either you and I are the only ones training for these or we need to recruit more people HAHA.

8x500 on 3:30 rest with spm>30.

146
145.9
146.2
145.9
145.8
145.7
145.6
138.9

145

Getting there.

David

[NavigationHazard]

Heh. The two are not mutually exclusive....

40 x 250m r30 on 50" rest late this morning, sort of negative-splitted. By this I mean that I decided on rep 24 to see if I could do from there to #40 at something under age-group 2k WR pace. I'll spare you the mind-numbing numbers (for once) in favour of a chart graphing pace and also HR range.

10000m total work distance in 32:30.0, 1:37.5 pace, 378w r30 [PM5; per stroke count r30.2]. The first 23 were 25 strokes; the remainder were 24 except for #40, which was 23 strokes.



The HR convergence is interesting, as is the complete lack of effect on peak HR off dropping the pace dramatically as of rep 24. It kept climbing at the same steady rate it had been to that point. Instead it was >initial< HR on each rep that reacted to the pace change, And that value, of course, reflects diminished recovery from wherever it had been after the previous work rep. Around reps 34-35, HR hardly recovered at all during the so-called "rests."

The last 17 reps were at an average 1:34.9 pace.

[jbhop5857]

@navigation - Well done.

David

[jbhop5857]

Good Day,

17k at 2:06.0 - felt good to get this workout where it should be. Convinced I was just malnourished on Wed.

Have a good row today

David

[NavigationHazard]

Team Oarsome December Challenge: 5k, which I did r20 in 18:04.0, 1:48.4 pace, 275w r20 [PM5/ErgData; r20.1 by stroke count].

Nowhere near as smooth and consistent stroke-to-stroke as I would have liked. Still, score on the door and all that. It's somehow 12th in the rankings [edit: 13th. Someone else posted a better time today] despite having been at 20 strokes/minute....