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

[jbhop5857]

Man, I just got below 19 min with open spm. That is pretty awesome at 20r. Well done.
I am looking forward to doing some 30r20 work next year. I really think that will build some muscle.

David

[jbhop5857]

Good Day,
HM today for my ranking distance piece. Went very well for me at 2:03.5, which is the fastest I have gone for a HM.

Have a good row - Snowed about 6 inches here last night, so I get a second workout now.

David

[NavigationHazard]

Desultory 45' on the recline cycle at 288w, cadence 45, HR average 118, plus some relatively random sprint erging looking at the force curve display. Meh. It was rather late in the afternoon when we got to the gym and I was feeling a bit depleted to start with. Nothing serious, but there was no particular imperative to push myself, either. Beyond my normal gonzo activity, that is....

[NavigationHazard]

My back was bothering me a bit today, whether from the 5k r20 a couple of days ago or from stubbing myself on some wet cobblestones and stepping wrong (or both) I can't say. I tried to erg but aborted it in favor of the recline cycle, for prudence' sake. 30' on the recline cycle @ 338w, cadence 55, average HR 128, peak 136. I added a steam-room session afterwards to try to work out the kinks....

The gym I use is actually open on Christmas day so I will be back tomorrow....

[jbhop5857]

Nice job!!
FM for me today, 2:09.3 pace.

THanks

David

[NavigationHazard]

30 x 250m r31/32 today on 50" rest. My back was still bothering me a bit from the 5k r20 just before Christmas, but I sucked it up and rowed through it. As much as anything, I wanted to knock down some of the blood glucose that had accumulated from a day off erging on Christmas. And from Christmas dinner: I roasted a chicken with the cavity stuffed with Polish butter and rosemary, with pan gravy, plus sweet potato mash on the side along with kale sauteed with fresh herbs, garlic and leek. And treated myself to 1/4 glass of an excellent red we'd bought from the winemaker near Mazeres, in southern France in the general vicinity of Carcasonne. It was my first alcohol since September. Since wine does funny things to diabetics' blood-glucose levels for up to 24 hrs or so afterwards, I was a little apprehensive at first during the workout. I picked it up a bit on rep 24.... FWIW the last 16 were at 1:35.3 pace, the last 12 at 1:34.4 pace...

7500m total work distance in 24:18.8. 1:36.9 pace, 385w r31 [PM5].

The back feels okay....

[NavigationHazard]

I arrived at the gym today with fond hopes of having a go at the 60+ MHW WR for 4 minutes. Alas, it was not to be -- I made four separate attempts, handling down each time after about 500m as it just didn't feel 'on.' Maybe I could/should have pushed through anyway. But some days you eat the bear, some days the bear eats you....

After reflecting a bit on my struggles, including a review of logbook workouts this fall, I concluded that I really haven't done much training at/above threshold pace, and/or at ratings over about 32. So I decided to start doing something about that.

I essayed 8 x 250m on 1' rest, mainly to see 1) what kind of results might accrue and 2) how my blood glucose reacts afterwards to elevated demand for carbs.

01] 44.7 1:29.4 pace 490w r36
02] 45.1 1:30.2 pace 477w r35
03] 44.6 1:29.2 pace 493w r35
04] 44.6 1:29.2 pace 493w r35
05] 44.4 1:28.8 pace 500w r35
06] 44.5 1:29.0 pace 496w r35
07] 44.0 1:28.0 pace 514w r37
08] 42.3 1:24.6 pace 578w r38

2k total work distance in 5:54.2 net elapsed work time, 1:28.5 pace, 504w r36 [ErgData].

I was a bit tentative at first but realized around rep 6 that I was going to get through just fine. Trademark fast last for Sam Blythe and Elena Buryak. I've appended the ErgData graph for rep 8, which all things considered was fairly smooth and stroke-to-stroke consistent....



I attempted to add a session on the recline cycle, but broke it off after 20 mins as I was feeling depleted and slightly dizzy. Those are classic warning signs of an impending hypoglycemic bonk, so I immediately halted and had both a banana and a liter of isotonic recovery drink. I'm okay now but will watch things tonight....

[jbhop5857]

@navigation - I wont say anything stupid like "take it easy," cause that never works. I am glad you know your warning signs and how to handle it.

It was clear to me that I overrowed during the weekend. Needed an extra day of yesterday and still weak today.

8k in 32:38

Back at the sprints on Thursday.

David

[NavigationHazard]

In Salzburg for New Year's. No erg in sight,, but the hotel does have a stationary bike and some ellipticals....

Sigh.

[jbhop5857]

Stationary bike I like, not a big fan of the elliptical

10/18/17 11/09/17 11/30/17 12/31/17
250 148.8 154.0 148.0 144.8
500 149.2 152.0 148.0 144.9
750 151.2 151.4 148.0 144.7
1000 152.9 148.8 148.0 145.0
750 150.5 146.9 146.9 143.3
500 147.8 142.7 139.9 138.8
250 141.6 137.6 132.0 131.2

Avg 150.0 148.2 145.8 143.0

Really thought I could get 1:30 on the last 250, but alas....

Here is to a new year.

David

[H2O]

@NavHaz:

Fitness center in Salzburg with ergos:

NOW FIT
Münchner Bundesstraße 116
(Merkur Building)
Phone: +43 662 431442

One free trial workout

[NavigationHazard]

Thanks, but I'm returning to Wroclaw via Munich today. Probably won't have time to find it and work out.

Next time....

[jbhop5857]

Good Day,
Simple Steady State 12k at 2:04.5 and 23spm.

Sprints Thursday

David

[NavigationHazard]

Made an abortive try at the Team Oarsome January Challenge (30' r20) today, bailed after about 1k when I realized my phone was shutting down on account of a drained battery. As I was tracking things with ErgData this was a problem. I think I was on about 1:51 pace at the time.

I decided to switch gears and do a rate-restricted CTC as a substitute.

1000m 3:24.1 1:42.0 pace 329w r23
2' rest
0250m 0:44.9 1:29.8 pace 483w r35
3' rest
1000m 3:25.3 1:42.6 pace 324w r24
2' rest
0250m 0:44.5 1:29.0 pace 496w r35
3' rest
1000m 3:25.0 1:42.5 pace 325w r24

3500m total work distance in 11:43.8 net elapsed work time, 1:40.5 pace, 344w r28 [PM5].

I worked hard -- I ended the second 1k at 168 bpm, which is well over threshold. I shut off the monitor at that point as I didn't want to scare myself into going slower.

I added 45' on the recline cycle at a modest 261w, cadence 41, average HR around 121. I'd have done more to burn off excess avoirdupois acquired between BRIC and New Year's Day but was a bit worried about dehydration and low blood sugar. The thing is, we're also going to Milan and Bergamo for the coming weekend....

[Dangerscouse]

Good session Jon. You sound like you're in great shape already for the WIRC