This is just my daily UT1 rowing.mikvan52 wrote:Your awake late, ranger!
Since you're up, why not do a workout like the one I did on January 2, 2010 when I also was not fully sharpened![]()
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Let us know your HR while you're at it.mikvan52 wrote:
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| 6:59.2 - 2000m - 1:44.8 - 28
|.........500m - 1:46.2 - 26
|.........500m - 1:46.6 - 26
|.........500m - 1:44.6 - 28
|.........500m - 1:41.8 - 32
|8 minute rest - w/some paddling - 790 meters
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| 7:02.6 - 2000m - 1:45.6 - 30
|.........500m - 1:46.6 - 28
|.........500m - 1:46.7 - 29
|.........500m - 1:45.9 - 30
|.........500m - 1:43.5 - 36
|6 minute rest - 1010 meters
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drag factor: 103
The second 2k was work but not overwhelming.
Plenty of warm up and cool down according to usual custom.
No HR data because I'm not on my own machine.![]()
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Or, if you prefer just do the first 2k (effectively a 7:00 2k )but at 13 spi...
Consult the table for your rate...![]()
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Stop if you cannot keep at 23.2 spm (or below)![]()
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You're such a buffoon!
I don't do 4K of it, once a season.
I do 20K of it every day.
1:44 @ 24 spm
I am now doing this rowing well below my anaerobic threshold.
3-to-1 ratio.
It looks like you really let your technique go to hell when you do 2Ks OTErg, even in training, during sub-maximaal efforts.
Bad business.
1:43.5 @ 36 spm is 8.7 SPI.
When I race, my aim is to do over 100 watts more at 4 spm less.
In training, I will need to do 4 x 2K @ 1:38, not 2 x 2K @ 1:45.
13 SPI
I will want to do a HM @ 1:45--no breaks.
A HM is done at about 2K + 11.
ranger