45' on the recline cycle today at 302 watts. HR average 131, peak 136. Same gearing as previously, i.e. same watt target inputted, but cadence averaging 47.
Much sweat.
Training for BIRC December 9th
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NavigationHazard
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- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
67 MH 6' 6"
Re: Training for BIRC December 9th
I think you will be pleasantly surprised what this aerobic base can do for you in a 2K.NavigationHazard wrote:...Or to put it another way, I have absolutely no idea what will happen as I try to sharpen for the racing season.
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NavigationHazard
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- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
I was not happy with yesterday's CTC session (4 x 750m on 3' rest in 9:48.2, 1:38 pace r31) so I resolved to put a little more effort into today's workout and not back off from the 'feel' of lactate buildup.
13 x 1' r32 on 1':
01] 317m 1:34.6 pace 413w r33 HR peak 141
02] 316m 1:34.9 pace 409w r32 HR peak 152
03] 316m 1:34.9 pace 409w r32 HR peak 153
04] 317m 1:34.6 pace 413w r32 HR peak 156
05] 319m 1:34.0 pace 421w r32 HR peak 159
06] 319m 1:34.0 pace 421w r32 HR peak 160
07] 319m 1:34.0 pace 421w r32 HR peak 162
08] 316m 1:34.9 pace 409w r32 HR peak 164
09] 317m 1:34.6 pace 413w r32 HR peak 163
10] 316m 1:34.9 pace 409w r32 HR peak 163
11] 315m 1:35.2 pace 405w r32 HR peak 165
12] 313m 1:35.8 pace 398w r32 HR peak 164
13] 321m 1:33.4 pace 429w r33 HR peak 167
4120m total work distance in 13:00.0 net elapsed time, 1:34.6 average pace, 413w r32 [PM5].
HR actually rose a few bpm in most of the intervals after I'd completed the minute, which is normal in such sessions. Depending on how hard you're working there may be as much as 5-10 bpm worth of discrepancy between HR during the interval and where it actually peaks after the last stroke.
I added 30' on the stationary reclining cycle at 270w, cadence something like 42, average HR for that 131 with a peak of 136.
13 x 1' r32 on 1':
01] 317m 1:34.6 pace 413w r33 HR peak 141
02] 316m 1:34.9 pace 409w r32 HR peak 152
03] 316m 1:34.9 pace 409w r32 HR peak 153
04] 317m 1:34.6 pace 413w r32 HR peak 156
05] 319m 1:34.0 pace 421w r32 HR peak 159
06] 319m 1:34.0 pace 421w r32 HR peak 160
07] 319m 1:34.0 pace 421w r32 HR peak 162
08] 316m 1:34.9 pace 409w r32 HR peak 164
09] 317m 1:34.6 pace 413w r32 HR peak 163
10] 316m 1:34.9 pace 409w r32 HR peak 163
11] 315m 1:35.2 pace 405w r32 HR peak 165
12] 313m 1:35.8 pace 398w r32 HR peak 164
13] 321m 1:33.4 pace 429w r33 HR peak 167
4120m total work distance in 13:00.0 net elapsed time, 1:34.6 average pace, 413w r32 [PM5].
HR actually rose a few bpm in most of the intervals after I'd completed the minute, which is normal in such sessions. Depending on how hard you're working there may be as much as 5-10 bpm worth of discrepancy between HR during the interval and where it actually peaks after the last stroke.
I added 30' on the stationary reclining cycle at 270w, cadence something like 42, average HR for that 131 with a peak of 136.
67 MH 6' 6"
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
24 x 1' r32 on 1' Friday evening:
01] 301m 1:39.6 pace 354w HR peak 135 bpm
02] 301m 1:39.6 pace 354w HR peak 144 bpm
03] 301m 1:39.6 pace 354w HR peak 147 bpm
04] 302m 1:39.3 pace 357w HR peak 148 bpm
05] 304m 1:38.6 pace 364w HR peak 150 bpm
06] 304m 1:38.6 pace 364w HR peak 150 bpm
07] 305m 1:38.3 pace 368w HR peak 152 bpm
08] 305m 1:38.3 pace 368w HR peak 151 bpm
09] 307m 1:37.7 pace 375w HR peak 153 bpm
10] 305m 1:38.3 pace 368w HR peak 154 bpm
11] 305m 1:38.3 pace 368w HR peak 154 bpm
12] 305m 1:38.3 pace 368w HR peak 155 bpm
13] 305m 1:38.3 pace 368w HR peak 155 bpm
14] 308m 1:37.4 pace 379w HR peak 159 bpm
15] 308m 1:37.4 pace 379w HR peak 159 bpm
16] 309m 1:37.0 pace 382w HR peak 160 bpm
17] 309m 1:37.0 pace 382w HR peak 159 bpm
18] 309m 1:37.0 pace 382w HR peak 160 bpm
19] 310m 1:36.7 pace 386w HR peak 160 bpm
20] 310m 1:36.7 pace 386w HR peak 162 bpm
21] 310m 1:36.7 pace 386w HR peak 162 bpm
22] 311m 1:36.4 pace 390w HR peak 162 bpm
23] 313m 1:35.8 pace 398w HR peak 164 bpm
24] 338m 1:28.7 pace 501w HR peak 169 bpm
7384m total work distance in 24:00.0 net elapsed tome, 1:37.5 average pace, 378w r32 [PM5. ErgData]. I think the last 13 were at an average 1:36.4 pace. As stroke data reveals, I'm still not quite as consistent r32 as I'd gotten at various other ratings, e.g. r24 or r30. But I'm getting better at it....
I added 20' on the recline cycle at 270w. Much sweat attended.
01] 301m 1:39.6 pace 354w HR peak 135 bpm
02] 301m 1:39.6 pace 354w HR peak 144 bpm
03] 301m 1:39.6 pace 354w HR peak 147 bpm
04] 302m 1:39.3 pace 357w HR peak 148 bpm
05] 304m 1:38.6 pace 364w HR peak 150 bpm
06] 304m 1:38.6 pace 364w HR peak 150 bpm
07] 305m 1:38.3 pace 368w HR peak 152 bpm
08] 305m 1:38.3 pace 368w HR peak 151 bpm
09] 307m 1:37.7 pace 375w HR peak 153 bpm
10] 305m 1:38.3 pace 368w HR peak 154 bpm
11] 305m 1:38.3 pace 368w HR peak 154 bpm
12] 305m 1:38.3 pace 368w HR peak 155 bpm
13] 305m 1:38.3 pace 368w HR peak 155 bpm
14] 308m 1:37.4 pace 379w HR peak 159 bpm
15] 308m 1:37.4 pace 379w HR peak 159 bpm
16] 309m 1:37.0 pace 382w HR peak 160 bpm
17] 309m 1:37.0 pace 382w HR peak 159 bpm
18] 309m 1:37.0 pace 382w HR peak 160 bpm
19] 310m 1:36.7 pace 386w HR peak 160 bpm
20] 310m 1:36.7 pace 386w HR peak 162 bpm
21] 310m 1:36.7 pace 386w HR peak 162 bpm
22] 311m 1:36.4 pace 390w HR peak 162 bpm
23] 313m 1:35.8 pace 398w HR peak 164 bpm
24] 338m 1:28.7 pace 501w HR peak 169 bpm
7384m total work distance in 24:00.0 net elapsed tome, 1:37.5 average pace, 378w r32 [PM5. ErgData]. I think the last 13 were at an average 1:36.4 pace. As stroke data reveals, I'm still not quite as consistent r32 as I'd gotten at various other ratings, e.g. r24 or r30. But I'm getting better at it....
I added 20' on the recline cycle at 270w. Much sweat attended.
67 MH 6' 6"
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NavigationHazard
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- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
By way of illustrating the idea of developing "rowing economy":
Consider a 3-stroke sequence in which all 3 are 1:40.0 pace @ 30 strokes/minute. All three are 350w, and if you divide watts by rating you get the same value of 11.7 as an index of power per stroke.
Now consider an alternative sequence at the same constant 30 spm and the same average pace of 1:40.0, but rowed at 1:38.0/ 1:40.0/ 1:42.0. Now you need 372w/ 350w/ 330w for the same average pace, which not only is 350.7 watts but requires a considerably higher amount of force on the first, faster stroke. The difference may not seem like much, but even here you're 'wasting' about 1/10 second of pace by rowing above/below the average pace rather than right at it. And you're also requiring around 6% more power here on the faster of the three strokes. These sorts of things can add up....
Here's interval 14 of my last set. It's pretty close to pace/rate consistency, and this is reflected well in the cardiovascular demand as a proxy for intensity....
Consider a 3-stroke sequence in which all 3 are 1:40.0 pace @ 30 strokes/minute. All three are 350w, and if you divide watts by rating you get the same value of 11.7 as an index of power per stroke.
Now consider an alternative sequence at the same constant 30 spm and the same average pace of 1:40.0, but rowed at 1:38.0/ 1:40.0/ 1:42.0. Now you need 372w/ 350w/ 330w for the same average pace, which not only is 350.7 watts but requires a considerably higher amount of force on the first, faster stroke. The difference may not seem like much, but even here you're 'wasting' about 1/10 second of pace by rowing above/below the average pace rather than right at it. And you're also requiring around 6% more power here on the faster of the three strokes. These sorts of things can add up....
Here's interval 14 of my last set. It's pretty close to pace/rate consistency, and this is reflected well in the cardiovascular demand as a proxy for intensity....
67 MH 6' 6"
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
Team Oarsome November Challenge today, mostly because I screwed up a scheduled multiple-500m interval workout on ErgData. I accidentally punched "Yes" to the "Are you finished?" prompt after rep 3.... ...and couldn't work up the mental energy to start up again.
1500m 5:11.6 1:43.8 pace r24
3' rest
1000m 3:24.3 1:42.1 pace r24
2' rest
0500m 1:39.8 1:39.8 pace r23
1' rest
0250m 0:47.9 1:35.8 pace r25
3250m total work distance in 11:03.6 net elapsed time. 1:42.0 pace, r24 [PM5; ErgData].
I added 30' on the recline cycle @ 270 watts, average HR 127 bpm and peak of 136 bpm. Meh.
1500m 5:11.6 1:43.8 pace r24
3' rest
1000m 3:24.3 1:42.1 pace r24
2' rest
0500m 1:39.8 1:39.8 pace r23
1' rest
0250m 0:47.9 1:35.8 pace r25
3250m total work distance in 11:03.6 net elapsed time. 1:42.0 pace, r24 [PM5; ErgData].
I added 30' on the recline cycle @ 270 watts, average HR 127 bpm and peak of 136 bpm. Meh.
67 MH 6' 6"
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
Be very very afraid....
About 25 miles outside yesterday on the road cycle, with Ms. Nav. It objectively was a glorious day save for the rather stiff head wind....
I should have done a 2k calibration piece today. However I couldn't get my head past the fact that the last one I did quite literally put me in a Polish hospital for a week. I had still been on insulin at the time and when I took my routine bedtime shot in a glycogen depleted state I went hypoglycemic.
I decided to do 6 x 500m on1 minute rest @ 2k rating instead. Not only is it a very good predictor of a 2k result. when you pace/rate it like a 2k, it has the advantage of rest periods. I was able to check the tires, as it were, and make reasonable assessments of how I was faring physiologically.
Results:
01 1:38.3 368w r32
02 1:38.4 367w r32
03 1:37.4 379w r32
04 1:37.6 376w r32
05 1:37.4 379w r32
06 1:34.3 417w r33
3000m total work distance in 9:43.4 net elapsed work time. 1:37.2 pace 381w r32 [pm5]. Fast last rep. Hopefully I can do this for real in a month and a few days....
About 25 miles outside yesterday on the road cycle, with Ms. Nav. It objectively was a glorious day save for the rather stiff head wind....
I should have done a 2k calibration piece today. However I couldn't get my head past the fact that the last one I did quite literally put me in a Polish hospital for a week. I had still been on insulin at the time and when I took my routine bedtime shot in a glycogen depleted state I went hypoglycemic.
I decided to do 6 x 500m on1 minute rest @ 2k rating instead. Not only is it a very good predictor of a 2k result. when you pace/rate it like a 2k, it has the advantage of rest periods. I was able to check the tires, as it were, and make reasonable assessments of how I was faring physiologically.
Results:
01 1:38.3 368w r32
02 1:38.4 367w r32
03 1:37.4 379w r32
04 1:37.6 376w r32
05 1:37.4 379w r32
06 1:34.3 417w r33
3000m total work distance in 9:43.4 net elapsed work time. 1:37.2 pace 381w r32 [pm5]. Fast last rep. Hopefully I can do this for real in a month and a few days....
67 MH 6' 6"
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
12 x 1:30 r32 on 1:30 rest this afternoon, working on rowing economy r32:
01] 451m 1:39.7 pace 352w r31
02] 451m 1:39.7 pace 352w r32
03] 452m 1:39.5 pace 355w r32
04] 453m 1:39.3 pace 357w r32
05] 452m 1:39.5 pace 355w r32
06] 452m 1:39.5 pace 355w r32
07] 452m 1:39.5 pace 355w r32
08] 452m 1:39.5 pace 355w r32
09] 452m 1:39.5 pace 355w r32
10] 451m 1:39.7 pace 352w r32
11] 451m 1:39.7 pace 352w r32
12] 494m 1:31.0 pace 463w r35
5462m total work distance in 18:00.0 net elapsed time, 1:38.8 average pace r32 [PM5; ErgData].
Here's an example of the sort of thing I was striving for, namely consistency from one stroke to the next:
This actually translated pretty well onto the last rep, although there's still room for smoothness....
01] 451m 1:39.7 pace 352w r31
02] 451m 1:39.7 pace 352w r32
03] 452m 1:39.5 pace 355w r32
04] 453m 1:39.3 pace 357w r32
05] 452m 1:39.5 pace 355w r32
06] 452m 1:39.5 pace 355w r32
07] 452m 1:39.5 pace 355w r32
08] 452m 1:39.5 pace 355w r32
09] 452m 1:39.5 pace 355w r32
10] 451m 1:39.7 pace 352w r32
11] 451m 1:39.7 pace 352w r32
12] 494m 1:31.0 pace 463w r35
5462m total work distance in 18:00.0 net elapsed time, 1:38.8 average pace r32 [PM5; ErgData].
Here's an example of the sort of thing I was striving for, namely consistency from one stroke to the next:
This actually translated pretty well onto the last rep, although there's still room for smoothness....
67 MH 6' 6"
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le grand fromage
- 1k Poster
- Posts: 173
- Joined: November 24th, 2010, 5:06 pm
Re: Training for BIRC December 9th
As most of my training is for one BIRC or another BIRC I don't really post on this thread but as to-day's effort was one to see where I'm at I thought I'd put it on here 
Planned piece was 3 x 1600 R4, normally do a fast one between two book-ends but to-day I thought I'd do a full dress rehearsal so 20 min competition warm up followed by the 1st 1600 at 'race plan' with the 2nd and 3rd interval just done at sub 7 pace.
'Race plan' was taken from the French Protocal. Figured at the moment I'm sub 6:27 or better for 2k so planned to go 413 w for the 1st 500 then 362 w for the next 1100. Trouble was I can't count
Ended up going 412 w for the 1st 700 (wondered at the time why I was feeling the legs starting to burn 
) before I changed to 360+ watts.
Anyway target finish average was 378 watts and I finished 383 watts with no sprint. Figure I felt good enough for another 10 strokes or so before a sprint would be called for which would have needed something just under 440 w to make 396 av (6:27), doable just.
All things considered pretty pleased to confirm I'm around 6:27 atm during a normal training week and at least some idea of a pace plan that works, shame I did'nt do this for last months IRL
Scores on the doors
3 x 1600 R4
1:37.0 - 32 - 383 - HR 155 - 5:10.6
1:44.4 - 30 - 307 - HR 143
1:44.3 - 29 - 308 - HR 148
Planned piece was 3 x 1600 R4, normally do a fast one between two book-ends but to-day I thought I'd do a full dress rehearsal so 20 min competition warm up followed by the 1st 1600 at 'race plan' with the 2nd and 3rd interval just done at sub 7 pace.
'Race plan' was taken from the French Protocal. Figured at the moment I'm sub 6:27 or better for 2k so planned to go 413 w for the 1st 500 then 362 w for the next 1100. Trouble was I can't count
Ended up going 412 w for the 1st 700 (wondered at the time why I was feeling the legs starting to burn ) before I changed to 360+ watts.Anyway target finish average was 378 watts and I finished 383 watts with no sprint. Figure I felt good enough for another 10 strokes or so before a sprint would be called for which would have needed something just under 440 w to make 396 av (6:27), doable just.
All things considered pretty pleased to confirm I'm around 6:27 atm during a normal training week and at least some idea of a pace plan that works, shame I did'nt do this for last months IRL
Scores on the doors
3 x 1600 R4
1:37.0 - 32 - 383 - HR 155 - 5:10.6
1:44.4 - 30 - 307 - HR 143
1:44.3 - 29 - 308 - HR 148
2k - "into that void of silence where we cry without sound"
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
12 x 1:30 r32 on 1:30 rest again, again working on rowing economy:
01] 451m 1:39.8 pace HR range 075-143 bpm
02] 450m 1:40.0 pace HR range 094-147 bpm
03] 451m 1:39.8 pace HR range 095-151 bpm
04] 451m 1:39.8 pace HR range 104-151 bpm
05] 451m 1:39.8 pace HR range 108-155 bpm
06] 451m 1:39.8 pace HR range 109-154 bpm
07] 452m 1:39.6 pace HR range 110-155 bpm
08] 452m 1:39.6 pace HR range 113-155 bpm
09] 452m 1:39.6 pace HR range 112-155 bpm
10] 451m 1:39.8 pace HR range 110-155 bpm
11] 451m 1:39.8 pace HR range 114-156 bpm
12] 505m 1:29.1 pace HR range 131-166 bpm r37
5468m total work distance in 18:00.0 net elapsed work time, 1:38.7 average pace 363w r32 [PM5; ErgData]. That last isn't a typo, it's a sub-1:30 500 (actually slightly more than 500m) after 11 90-second reps.
I added 75' on the recline cycle @ 262w, cadence 41, HR average 117 bpm peak 126 bpm.
01] 451m 1:39.8 pace HR range 075-143 bpm
02] 450m 1:40.0 pace HR range 094-147 bpm
03] 451m 1:39.8 pace HR range 095-151 bpm
04] 451m 1:39.8 pace HR range 104-151 bpm
05] 451m 1:39.8 pace HR range 108-155 bpm
06] 451m 1:39.8 pace HR range 109-154 bpm
07] 452m 1:39.6 pace HR range 110-155 bpm
08] 452m 1:39.6 pace HR range 113-155 bpm
09] 452m 1:39.6 pace HR range 112-155 bpm
10] 451m 1:39.8 pace HR range 110-155 bpm
11] 451m 1:39.8 pace HR range 114-156 bpm
12] 505m 1:29.1 pace HR range 131-166 bpm r37
5468m total work distance in 18:00.0 net elapsed work time, 1:38.7 average pace 363w r32 [PM5; ErgData]. That last isn't a typo, it's a sub-1:30 500 (actually slightly more than 500m) after 11 90-second reps.
I added 75' on the recline cycle @ 262w, cadence 41, HR average 117 bpm peak 126 bpm.
67 MH 6' 6"
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
Added a second session of 45' on the recline cycle @ 316 watts, cadence 41, HR average 127.
67 MH 6' 6"
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
I felt very Polish at the supermarket today. The first four items I placed on the belt were: sour cream; butter; mushrooms; and beer. Okay it was non-alcoholic beer as I can't drink the real stuff, but still....
16 x 250m r32 on 50" rest late this afternoon, tired after another totally Polish experience: standing in line at the train station to buy tickets for a weekend excursion, and waiting while the woman in front of you pays for her ticket with small change....
01] 48.7 1:37.4 pace 379w r32
02] 48.5 1:37.0 pace 383w r32
03] 48.9 1:37.8 pace 374w r32
04] 47.3 1:34.6 pace 413w r33
05] 47.7 1:35.4 pace 403w r31
06] 47.3 1:34.6 pace 413w r32
07] 47.1 1:34.2 pace 419w r32
08] 47.0 1:34.0 pace 421w r32
09] 46.8 1:33.6 pace 427w r33
10] 46.6 1:33.2 pace 432w r32
11] 46.5 1:33.0 pace 435w r32
12] 46.5 1:33.0 pace 435w r32
13] 45.8 1:31.6 pace 455w r33
14] 45.9 1:31.8 pace 452w r33
15] 45.9 1:31.8 pace 452w r33
16] 43.1 1:26.2 pace 516w r36
4k total work distance in 12:29.7. 1:33.7 pace 425w r32 per the PM5. If my mental calculations are accurate I averaged something on the order of 1:35.8 pace on the first 8 and 1:31.8 over the last 8. No HR data as I couldn't get the belt to connect with the PM5, and anyway the phone I run ErgData on was out of juice.
16 x 250m r32 on 50" rest late this afternoon, tired after another totally Polish experience: standing in line at the train station to buy tickets for a weekend excursion, and waiting while the woman in front of you pays for her ticket with small change....
01] 48.7 1:37.4 pace 379w r32
02] 48.5 1:37.0 pace 383w r32
03] 48.9 1:37.8 pace 374w r32
04] 47.3 1:34.6 pace 413w r33
05] 47.7 1:35.4 pace 403w r31
06] 47.3 1:34.6 pace 413w r32
07] 47.1 1:34.2 pace 419w r32
08] 47.0 1:34.0 pace 421w r32
09] 46.8 1:33.6 pace 427w r33
10] 46.6 1:33.2 pace 432w r32
11] 46.5 1:33.0 pace 435w r32
12] 46.5 1:33.0 pace 435w r32
13] 45.8 1:31.6 pace 455w r33
14] 45.9 1:31.8 pace 452w r33
15] 45.9 1:31.8 pace 452w r33
16] 43.1 1:26.2 pace 516w r36
4k total work distance in 12:29.7. 1:33.7 pace 425w r32 per the PM5. If my mental calculations are accurate I averaged something on the order of 1:35.8 pace on the first 8 and 1:31.8 over the last 8. No HR data as I couldn't get the belt to connect with the PM5, and anyway the phone I run ErgData on was out of juice.
67 MH 6' 6"
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Dangerscouse
- Marathon Poster
- Posts: 11199
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Training for BIRC December 9th
Great session Nav
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
Re: Training for BIRC December 9th
These are monstrous numbers. I have always disregarded the reclining bikes but yesterday I got on. I could not get the cadence down to 40 instead only 65-70. Even then at 220W I felt significant leg strain. I will be doing this now too since it is an ideal way to combine leg strength work withNavigationHazard wrote:Added a second session of 45' on the recline cycle @ 316 watts, cadence 41, HR average 127.
an aerobic load.
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NavigationHazard
- 10k Poster
- Posts: 1789
- Joined: March 16th, 2006, 1:11 pm
- Location: Wroclaw, Poland
Re: Training for BIRC December 9th
Was away for the weekend, didn't do a whole lot of training per se. Schedule disruption is especially hard on diabetics: we structure our training and indeed our lives around regular meals, sleep habits, etc. etc. And we depart from routine at risk to our peace of mind, at a minimum, and maybe also our physical bodies....
The rather odd figure of 17 x 1' r32 on 1' this afternoon, back in Wroclaw. 5277m total work distance in 17:00.0 net elapsed time, 1:36.4 average pace, 391w r32.
This is explained by a phone call from my wife after rep 7 that I couldn't totally ignore. I kept on going, but had to re-set the PM5 (and by extension, ErgData). In the process I somehow got it into my head that I was doing 250m repeats, for which 16 works out to 4k total work distance. And to make matters more muppet-like, I then proceeded to miscount the things....
The rather odd figure of 17 x 1' r32 on 1' this afternoon, back in Wroclaw. 5277m total work distance in 17:00.0 net elapsed time, 1:36.4 average pace, 391w r32.
This is explained by a phone call from my wife after rep 7 that I couldn't totally ignore. I kept on going, but had to re-set the PM5 (and by extension, ErgData). In the process I somehow got it into my head that I was doing 250m repeats, for which 16 works out to 4k total work distance. And to make matters more muppet-like, I then proceeded to miscount the things....
67 MH 6' 6"