The Road to Boston 2007

TomR · Post by **TomR** » February 8th, 2007, 10:43 pm

Carla,

How much time between intervals? Mike Caviston does 4x1k at race pace, using approx 6 min recovery. So unless you tooks at least 6 minutes between intervals, there is not way on earth you are dong 4x1k+ at a new race pace.

Yours looks like a good session, even if it filled you w/ hate.

I did UT1/20 min. Substituted a short session because I'm worn out from travel and tomorrow I've got 4x750.

seat5 · Post by **seat5** » February 9th, 2007, 12:40 am

OK so maybe that's what is so awful about this session. The first time I did it with 4 min rests and couldn't finish at all. This time I took 5 min rests and felt guilty for having more rest time than rowing time. If it comes around again I'll give it 6. Somehow I doubt this one will ever be a favorite.

Is 4 x 750 for the ELM, or a Forum Flyers challenge, or what? It's not on my IP at all.

I'm taking tomorrow off and then doing a handicapped 5K race on RowPro with TAR. It'll be my 3rd RowPro session and the first one with a handicap. Should be interesting and probably somewhat distressing. I'm subbing it for 3 x 12 AT which isn't really a fair trade but too bad!

Yankeerunner · Post by **Yankeerunner** » February 9th, 2007, 10:02 am

4 X 15' UT1 (3.75'r)

2167m w/u in 10'

15' 3785m 1:58.9 24spm 136hr (recovered to 65hr during rest)
15' 3797m 1:58.5 24spm 139hr (rec. to 69hr)
15' 3813m 1:58.0 24spm 144hr (rec. to 71hr)
15' 3845m 1:57.0 24spm 147hr (rec. to 70hr)

1021m c/d in 5'

103df, 47degrees, 45rhr, listening to Warren Zevon and not Donovan. The engine continues to run better, as if a master mechanic was tuning it to perfection. Faster speed off the same rpm while requiring less oxygen. Too bad that the guy in charge of the body shop isn't as skillful. The back has at least seemed to settle into a tolerable state. It still hurts, but doesn't seem to be getting any worse. Onward!

Carla, I agree with Tom. I tend to take equal rest on TR, but rarely get to the fastest part of the band. Also, it's a mighty big jump from 7:32 to 7:16 anyway.

That said, TRs are my most hated workouts too. I face my own 4 X 4' TR tomorrow. The only thing good that I can think about it is that it's not 8 X 4' or even 7 X 4'.

TomR · Post by **TomR** » February 9th, 2007, 11:59 am

Carla--

The 4x750 (3 min recovery) is Eddie Fletcher's substitute for the 4x4'. He says it is a good "predictor" workout. He gave me a two-week tapering routine that is different from the IP.

It goes:

Sun 4x500 race pace)/ 90 sec recover
Mon rest
Tue 2x12/1
Wed 3x750 (race pace)/3 min recover
Thu 2x11/1
Fri rest
Sat 1x10/1
Sun 1250 (1k at race pace, push final 250)
Mon rest
Tue 2x10/1
Wed 2x750 (1-2 sec faster than race pace)/5 min recover
Thur rest
Fri 3x45/an
Sat rest
Sun race

seat5 · Post by **seat5** » February 10th, 2007, 12:17 am

two-week tapering routine that is different from the IP.

OMG it's only 2 weeks away!!!!

whaskell · Post by **whaskell** » February 10th, 2007, 8:58 am

Not much rowing this week. Signed up for a RowPro 10k online today. The race suddenly stopped about half-way through. I was feeling pretty good and holding about 1:54 pace. Ended up setting up a 5k QR - final time was about 18:52.

Felt ok, but still tough to get motivated.

Yankeerunner · Post by **Yankeerunner** » February 10th, 2007, 11:50 am

4 X 4' TR (4'ar)

2667m w/u in 12'

4' 1096m 1:49.4 34spm 143hr
4' 1098m 1:49.2 34spm 149hr
4' 1100m 1:49.0 34spm 152hr
4' 1106m 1:48.5 34spm 152hr

1404m c/d in 7'

104df, 49degrees, 50rhr. Didn't feel particularly good, but then TR workouts seldom do. The 3rd and 4th probably could have been faster if I let the spm rise but I decided to stick with the IP suggestion of 34spm. The heartrate never got close to the 160 allowable for TR, so maybe I should use a higher stroke rate next time.

Yes, only two weeks to Boston. The training load gets easier now. Let's hope that it helps to heal up all ills.

TomR · Post by **TomR** » February 10th, 2007, 2:00 pm

4x750/3' recover
full race warm-up, 22'

1.48.8/158/30
1.48.7/164/30
1.48.6/169/30
1.48.2/169/31

Heart rate did not go as high on last week's 4x3'.
Higher rate on last one results from a "sprint" at 32-33spm in the final 150 mtr.
"Cruising" at 30 spm, the erg doesn't waggle too badly.
My legs didn't give out, but I can't say I care for what feels like oxygen deprivation.

whaskell · Post by **whaskell** » February 10th, 2007, 3:26 pm

XC-skiing today - skied for about 2 hours. I also upgraded my skis and boots to top of the line Fischer skis and Salomon boots - nice! Of course my old equipment was purchased back around 1990, so just about anything is nice in comparison. The guys I bought the new stuff from laughed at my old equipment - it was probably older than they were. I feel pretty tired now after online rowing this morning and then skate skiing. I'll take the skate skiing anytime, but it is tougher to fit in during the work week. The erg seems to do a decent job of keeping me in shape for skiing, both are fairly complete all-body workouts.

seat5 · Post by **seat5** » February 10th, 2007, 3:43 pm

Hey Will,
that xcountry uses some odd muscles that rowing doesn't. A few years ago I went for the very first time (and last time, too, just because of opportunity) with my sister in law. We skied all day--6 hours minus one for lunch so that's 5 actual ski hours. I tried to skate ski and loved it. I was so enthused.

Then I couldn't put my pants on or walk properly for about 4 days! I was in agony!!!

I am excited. Today I did a handicapped RowPro 5K. My handicap was 11 sec. My old PB (when in good form last spring) was 19:34. To match it, I had to make my av. pace say 1:57.4 even with the 11 sec. handicap. And I did it! Actually I smashed my old PB by 9 sec. Real time was 19:36.1, minus 11 sec is 19:25.1!!!! I will have to do that again sometime just by myself so I can get a V code and rank it. Stroke rate was average 25.

whaskell · Post by **whaskell** » February 11th, 2007, 8:38 am

Sunday
15min WU 3412m
Target AN 3x1min/avg less than 1:41/36spm/1min rest
3min/1:39.0/39spm/303m
3min/1:39.0/37spm/303m
3min/1:38.4/37spm/305m
total 1505m
10min CD 2256m

Felt ok, even after my skiing yesterday. Actually, this workout was so short, I really did not feel it too much. Crazy work schedule this week, so workouts may be sporadic.

TomR · Post by **TomR** » February 11th, 2007, 9:13 pm

2x20/1

2.07.1/136hr/21spm
2.06.5/142hr/21 spm

nothing too strenuous. just trying to stay tuned, stay healthy, and remain fresh enough to push during race-rate and -pace sessions.

TomR · Post by **TomR** » February 12th, 2007, 9:32 pm

4x500/90 sec recover

1.48.6/151hr/30spm
1.48.2/154hr/30spm
1.47.2/158hr/31spm
1.45.0/163hr/33spm

feeling a little frisky on the last one

coggs · Post by **coggs** » February 12th, 2007, 11:18 pm

500M x ? intervals seems to be the popular session now <g>
Not one to be different:
1K warm up
7 x 500M with 500M paddle rest
1:41.2
1:43.3
1:43.8
1:46.9 (perhaps at little fast on first 3?)
1:56.0 (yup!)
1:46.1
1:47.0

2K - first half at 2:02, 1K to 300M at 1:55 and then sprint finish
1K cool down

weight work tomorrow

whaskell · Post by **whaskell** » February 13th, 2007, 7:03 am

Tuesday
10min WU 2206m
Target UT1 2x10min/1:57/23 spm/2min rest
10min/1:56.9/24spm/2567m
10min/1:56.6/23spm/2575m
total 6018m

Easy UT1 workout, no problems.