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

[NavigationHazard]

16 x 250m r32 on 50" rest this evening. To be honest, I sat down with the intention of doing a lot more reps at rather slower pace. But sometimes you're pleasantly surprised,,,,

01] 48.6 1:37.2 pace 381w r32
02] 48.4 1:36.8 pace 386w r32
03] 48.3 1:36.6 pace 388w r31
04] 47.4 1:34.8 pace 411w r31
05] 46.9 1:33.8 pace 424w r32
06] 46.7 1:33.4 pace 430w r32
07] 46.0 1:32.0 pace 449w r33
08] 46.1 1:32.2 pace 447w r33
09] 46.1 1:32.2 pace 447w r33
10] 46.1 1:32.2 pace 447w r33
11] 46.1 1:32.2 pace 447w r33
12] 46.5 1:33.0 pace 435w r32
13] 46.3 1:32.6 pace 441w r32
14] 46.3 1:32.6 pace 441w r32
15] 46.3 1:32.6 pace 441w r32
16] 43.4 1:26.8 pace 535w r36

4k total work distance in 12:25.5, 1:33.1 pace, 433w r32 [ErgData]. Trademark fast last rep. This was slightly slower on average than I did the workout in mid-December, post-BRIC (1:32.3 average). But it's actually pretty comparable if you take the rating into account. Today's set was somewhat underrated as compared to the December outing....

I had pretty good stroke-to-stroke consistency as well, and never felt particularly forced or strained. I know, I know, that means I could have been going faster....

I added 30' on the recline cycle at 306 watts, cadence about 45, average HR 126 bpm with a peak of 146. The high peak was transient and entirely posture-related, and had to do with picking up a towel I'd dropped on the floor next to me.

[jbhop5857]

Good Day,

10/23/17 11/14/17 12/12/17 01/03/18
2000 200.0 156.0 154.0 152.0
2000 159.6 154.6 154.0 152.0
2000 158.7 153.3 154.0 151.8
2000 154.4 151.9 149.6 146.8

Avg 158.2 153.9 152.8 150.7

I am exhausted, there is nothing in the tank. Have a great night.

David

[jbhop5857]

Good Day,
Steady State day - 15k at 2:06 @ 23spm.

Snowing hard, so I'll get some extra work shoveling.

Looking forward to the 4x1000 on Friday.

David

[NavigationHazard]

30 x 250m r30 on 50" rest this afternoon. I'll spare you the chart and go straight to the graph:



7500m total work distance in 24:21.6, 1:37.4 pace, 378w r30 [PM5; r30.4 per actual stroke count & spreadsheet]. Trademark fast last.

I added 45' on the recline cycle at 306 watts, cadence 48, HR average 131 bpm. I forgot to note the peak but I >think< it was 136 bpm. While I think of it... my gym here in Poland has a combination scale/electric-impedance device that estimates body composition. In theory I'm at 12.6% body fat right now, That's probably reasonably accurate.

Off to Milan Italy and Bergamo tomorrow for a flying weekend raid....

[jbhop5857]

Awesome job. Enjoy your trip.

David

[jbhop5857]

Good Day,
Sprints again, quite successful for me....

11/25/17 11/16/17 12/13/17 01/05/18
1000 151.2 149.5 148.0 147.0
1000 150.4 148.4 148.0 147.0
1000 151.1 147.4 148.0 146.1
1000 151.2 147.3 145.7 141.9

Avg 151.0 148.2 147.4 145.5


David

[NavigationHazard]

In central Milan for the weekend, not an erg in sight. 45' just now on the recline cycle in the hotel gym, nominally 310 watts average at a ridiculously low cadence. HR average 134 bpm, peak 138. I attribute the slightly higher than recently normal values to 1) dehydration and 2) posture and 3) fright, as Ms Nav is loose in the
shopping district...

Off to a Bergamo-area spa tomorrow for a night of soaking, then back to Wroclaw.

[jbhop5857]

Good Day,
Steady State HM at 2:06 and 23spm today.
What do ya know, my wife is shopping too. Mine is at the grocery store instead of Italy, so I think I am safer than you.

Have a good day,

David

[NavigationHazard]

Last workout this time around in Poland. Tomorrow I get up before dawn and fly first to Munich, then back to frigid New York City. Sigh. I didn't want to deplete myself too much before what inevitably will be a grueling journey....

30 x 250m r30 on 50" rest:

01] 49.5 1:39.0 pace 361w r30 "Bitch" (Stones)
02] 49.7 1:39.4 pace 356w r30
03] 49.6 1:39.2 pace 359w r30 "Can't You See" (M. Tucker)
04] 49.4 1:38.8 pace 363w r30
05] 49.2 1:38.4 pace 367w r31
06] 49.2 1:38.4 pace 367w r31
07] 49.2 1:38.4 pace 367w r30 "So Far Away" (Dire Straits)
08] 49.1 1:38.2 pace 370w r31
09] 49.0 1:38.0 pace 372w r31 "B-. Magic Woman" (Santana)
10] 48.9 1:37.8 pace 374w r31

11] 49.0 1:38.0 pace 372w r31
12] 48.9 1:37.8 pace 374w r31
13] 49.0 1:38.0 pace 372w r31 "Go Your Own Way" (FW Mac)
14] 49.0 1:38.0 pace 372w r31
15] 48.6 1:37.2 pace 381w r31 "Love Hurts" (Nazareth)
16] 48.7 1:37.4 pace 379w r31
17] 48.8 1:37.6 pace 376w r30 "I Got A Line On You" (Spirit)
18] 48.1 1:36.2 pace 393w r30
19] 48.2 1:36.4 pace 391w r30 "Paint It Black" (Stones)
20] 47.9 1:35.8 pace 398w r29

21] 47.3 1:34.6 pace 413w r30 "Me & Bobby McGee" (Joplin)
22] 47.0 1:34.0 pace 421w r31
23] 47.3 1:34.6 pace 413w r29
24] 46.7 1:33.4 pace 430w r32 "It's Only Rock & Roll" (Stones)
25] 46.9 1:33.8 pace 424w r29
26] 46.8 1:33.6 pace 427w r29
27] 46.6 1:33.2 pace 432w r30 "Layla" (Clapton)
28] 46.6 1:33.2 pace 432w r28
29] 46.8 1:33.6 pace 427w r28
30] 43.1 1:26.2 pace 546w r36

7500m total work distance in 24:04.3 net elapsed work time, 1:36.2 pace, 392w r30 [PM5]. The last 16 were at 1:34.4 pace, for whatever little that's worth....

[jbhop5857]

Good Day,
Its warmed up a bit here in New England.

2k PB test today. 6:54.7, a new best for me.

David

[NavigationHazard]

Back in the US of A, rather badly jetlagged. Still, it felt good to be back on my old familiar erg in my old familiar erg room...

I'll spare everyone the columnar details and go right to the graph/summary. Be afraid. Be very very afraid.

7500m total work distance in 23:37.3 net elapsed work time, 1:34.4 average pace, 416w r30 [PM3]. That's age-group 2k WR pace - 1.5. The last 16 were at an average 1:33.3 pace. I'm not claiming to be able to sustain that for an unbroken 2k, but it does give some idea of the level of grunt involved.

[OtwSL]

Back in the US of A, rather badly jetlagged. Still, it felt good to be back on my old familiar erg in my old familiar erg room...

I'll spare everyone the columnar details and go right to the graph/summary. Be afraid. Be very very afraid.

7500m total work distance in 23:37.3 net elapsed work time, 1:34.4 average pace, 416w r30 [PM3]. That's age-group 2k WR pace - 1.5. The last 16 were at an average 1:33.3 pace. I'm not claiming to be able to sustain that for an unbroken 2k, but it does give some idea of the level of grunt involved.

Great job @Navhaz!

[jbhop5857]

Good Day,
Fallen off of posting a bit, I always post in the Pete Plan thread. Anyway, 8x500 today....

10/12/17 11/02/17 11/23/17 12/21/17 01/11/18
1 201.7 151.0 148.5 146.0 144.0
2 201.4 150.0 147.9 145.9 144.0
3 200.3 150.1 147.5 146.2 144.0
4 156.8 149.8 147.1 145.9 144.0
5 158.9 149.1 146.0 145.8 143.0
6 158.6 148.7 145.9 145.7 142.0
7 158.5 147.8 145.4 145.6 140.9
8 150.3 143.0 141.6 138.9 136.7

Avg 158.3 148.8 146.2 145.0 142.3


Thanks

David

[OtwSL]

Good Day,
Fallen off of posting a bit, I always post in the Pete Plan thread. Anyway, 8x500 today....

10/12/17 11/02/17 11/23/17 12/21/17 01/11/18
1 201.7 151.0 148.5 146.0 144.0
2 201.4 150.0 147.9 145.9 144.0
3 200.3 150.1 147.5 146.2 144.0
4 156.8 149.8 147.1 145.9 144.0
5 158.9 149.1 146.0 145.8 143.0
6 158.6 148.7 145.9 145.7 142.0
7 158.5 147.8 145.4 145.6 140.9
8 150.3 143.0 141.6 138.9 136.7

Avg 158.3 148.8 146.2 145.0 142.3


Thanks

David

Solid David. Are you planning to try and hold the average for this from the start next time and then smah out a massive last two again, because I think you have it in you!

[jbhop5857]

@OTW - I am not sure what to do. The first four I had to slow down in the last 250 to hit the speed I wanted and that just doesn't feel right for sprints. I really want to hold the pace the whole time. However, I only plan on doing this one more time before I race, so I may just go crazy and see what is possible.

David