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

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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NavigationHazard
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Post by NavigationHazard » February 12th, 2018, 7:01 pm

Re the previous conversation, I ended up taking yesterday off as the timing just didn't pan out for what I had wanted to do by way of workout. I was experiencing something of a delayed effect from Saturday's rather strenuous sessions.

I've just finished 6 x 500m r24* on 1' rest:

01] 1:38.8 363w r24
02] 1:39.0 361w r24
03] 1:38.8 363w r24
04] 1:38.5 366w r23
05] 1:38.0 372w r24
06] 1:31.7 454w r29*

3000m total work distance in 9:44.8, 1:37.4 pace, 379w. The PM3 thinks it was still r24, but that's a truncation.
The asterisk (*) above is because I deliberately rated the last rep r24 for the first 250m (around 1:36 pace) and sprinted home the last 250 (around 1:27.4 r34).

For what it's worth, blood pressure was 168/75 with a HR of 137 bpm about 90 seconds after the last rep, and had dropped to 123/81 with a HR of 110 three and a half minutes later. That's pretty rapid recovery, all things considered.
64 MH 6' 6"

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

Post by NavigationHazard » February 14th, 2018, 10:04 am

Tuesday AM: 60' on the stationary cycle at a nominal 372w, cadence 46, average HR 127 bpm.

PM: TO Challenge again, as I needed something light and frothy. 10 x 100m on 1' rest.

2:36.1 1:18.1 pace 735w r44 16.7 spi

01] 15.9 1:19.5 pace 697w r45
02] 15.9 1:19.5 pace 697w r42
03] 15.7 1:18.5 pace 724w r46
04] 15.6 1:18.0 pace 738w r46
05] 15.5 1:17.5 pace 752w r46
06] 15.5 1:17.5 pace 752w r46
07] 15.5 1:17.5 pace 752w r47
08] 15.6 1:18.0 pace 738w r42
09] 15.6 1:18.0 pace 738w r42
10] 15.5 1:17.5 pace 752w r47

Meh. Crappy technique - I had rather shiny gym shorts on, and was sliding around a bit on the seat. With a better connexion to the seat (and more horizontal movement on the recoveries leading to more of a straight-back thrust at the catch) I'd have been under 1:18 pace overall. Not bad for an old formerly fat diabetic git, though....

Wed AM: 30' stationary cycle at a nominal 372w, cadence again 46, average HR 125 bpm.
64 MH 6' 6"

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

Post by NavigationHazard » February 14th, 2018, 5:13 pm

4:38.6 r24 Valentine's Day CTC (1402 meters) just now for Carole Macnally.

For newbies who don't know, Carole Mac (we called her Mac Silly) was a combination of friend, coach, mother, agony columnist, and all around inspiration to those of us fortunate to know her. For reasons I never could figure out, except that she was who she was, she decided to "adopt" fledgling me back in the formative days of Team Oarsome. We had a functioning UK Forum back in those days and there was a chat function in the bulletin board. I'd set up long mega-interval workouts, e.g. 40 x 500m on 2' rest or some such, and she'd chat (along with others, notably including Team Oarsome teammates plus an occasional virtual visit from the late great Andy Ripley) about workouts, training, household cleaning products (I'm serious about that), wine varieties, life, whatever during my rest intervals. It was only after a couple of months of this that I figured out she was doing it in and around working as an emergency radio dispatcher.... Anyway, I started coming across the pond to European and British championships as a member of a C2 US Indoor Rowing squad. Carole would greet us with hugs, ply us with home-baked goodies, hang out with us when needed, yell at us from the stands when needed, and in general treat me in particular like a member of her extended family. I got to be great internet friends with this very very special lady, in and around the venue larks she and her girlfriends (I'm sure you have stories) loved to perpetrate. She was one of the warmest, most outgoing, welcoming personalities I've ever encountered. I and the sport and the rest of Britain are diminished by her absence. Every Valentine's Day, we turn over the CTC to a 1402m commemorative row in her honor. Today's marks the 11th anniversary of her passing.

250m splits

01] 49.2 1:38.4 pace 367w r24
02] 49.6 1:39.2 pace 359w r24
03] 50.0 1:40.0 pace 350w r24
04] 50.2 1:40.2 pace 348w r24
05] 49.5 1:39.0 pace 361w r24
06] (152m) 30.2 1:39.3 pace 357w r26

1402m total work distance in 4:38.6, 1:39.3 pace, 357w r24 [PM3].

For you, Carole.
64 MH 6' 6"

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

Post by NavigationHazard » February 15th, 2018, 6:13 pm

Either my last or my penultimate strenuous workout before I leave for the drive to Alexandria on Saturday:

6 x 500m r25 on 1' passive rest:

01] 1:35.7 399w r25
02] 1:35.8 398w r25
03] 1:35.8 398w r25
04] 1:37.9 373w r25 [the wheels didn't come off, but the tires wobbled a bit]
05] 1:37.5 378w r25
06] 1:34.0 421w r29, done as 250m @ 1:37 pace r24 and 250m @ 1:31 pace r34

3000m total work distance in 9:36.7 net elapsed work time, 1:36.1 pace 394w r25 [PM3].

I couldn't quite get the overall average equal to or under age-group 2k WR pace, which is 1:35.9 (from a 6:23.7). Still not horrible for what the PM thinks was 25 spm but was actually 25.7....
64 MH 6' 6"

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

Post by NavigationHazard » February 18th, 2018, 6:31 pm

Cheers, 2018 ErgSprints WorldRowing Champion, Veteran Men's C.

6:35.0. Splits

0500m 1:39.2 1:39.2 25
1,000m 3:20.0 1:40.8 25
1,500m 5:01.3 1:41.3 24
2,000m 6:34.9 1:33.6 31

I'm pretty sure the last 500 was 1:40 or so r24 for the first 250 and 1:27 r38 for the last.
Thanks for the support in this thread (and at the venue from some of you). And major props to my good friend and longtime race partner Steve Krum for a spirited battle today. If you're reading this, you have my sincere congratulations for your well-earned silver. It was an epic race, it really was. Let's continue playing Ovett/Coe or Affirmed/Alydar as long as we can keep it going. :idea:
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Post by lindsayh » February 18th, 2018, 7:40 pm

NavigationHazard wrote:Cheers, 2018 ErgSprints WorldRowing Champion, Veteran Men's C.
Mighty result Jon - huge congrats - an incredibly disciplined preparation amply rewarded. It would have been great to see you row Steve K down in the last 250m. I always get twitchy the day after racing like this as I hear the stories.

(and it looks BTW that Rod Chinn nabbed a very nice 6:58 for silver behind a 6:52 - should be pleased)
Lindsay
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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

Post by Edward4492 » February 18th, 2018, 9:40 pm

Nice one Jon! Sounds like a helluva effort!

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

Post by Dangerscouse » February 19th, 2018, 1:26 am

Fantastic result Jon. You deserve it with all of the training you have been doing.

World Champion....that must be a great feeling?
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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

Post by Cyclingman1 » February 19th, 2018, 9:50 am

As good as the times were this yr in the 60-64 HWt 2K row, what it does for me is to reinforce just how good Paul Hendershott's time in 2004 of 6:23.7 @1:35.9 is, nearly three secs faster than the 1:38.7 of the winner this yr. It will be interesting to see if Chris Cooper's 6:39.5 for 65-69, 2017, will survive in two, three yrs.
JimG, Gainesville, Ga, 74, 76", 195lb. PBs:
66-69: .5,1,2,5,6,10K: 1:30.8 3:14.1 6:40.7 17:34.0 21:18.1 36:21.7 30;60;HM: 8337 16237 1:20:25
70-74: .5,1,2,5,6,10K: 1:33.3 3:19.5 6:58.1 17:55.3 21:32.6 36:41.9 30;60;HM: 8214 15353 1:23:02.5

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

Post by ccooper » February 19th, 2018, 12:12 pm

Cyclingman1 wrote:As good as the times were this yr in the 60-64 HWt 2K row, what it does for me is to reinforce just how good Paul Hendershott's time in 2004 of 6:23.7 @1:35.9 is, nearly three secs faster than the 1:38.7 of the winner this yr. It will be interesting to see if Chris Cooper's 6:39.5 for 65-69, 2017, will survive in two, three yrs.
FWIW Jim, I don't expect my record to stand up to these guys. I wanted to bring it a few seconds lower to make it last longer, but can't even get close at the moment. Maybe next year.

I watched this race livestream on Sunday morning. They didn't focus on just the 60-64 race of course, but I still got to see NavHaz's incredible finishing sprint. I thought Steve Krum had plenty of lead for the last few hundred meters, but it disappeared stroke by stroke.

Chris
--
Chris Cooper M65-69 Hwt 2km world record 6:39.5 in 2017 (since surpassed)

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

Post by OtwSL » February 19th, 2018, 2:22 pm

Fantastic NavHaz. How do you manage at such a low rate as well?
Probably 75kg 6ft 4inches
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30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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

Post by Hillclimber » February 19th, 2018, 2:26 pm

Jon, congrats! Love a strong finish - but that’s what you seem to do (and PP encourages) in every 30x or 40x 0:30 set you knock out. We race like we train. Great work!

60-64 WR
Tom Darling will be 60 next year: current 55 WR of 6:12, and although he has missed the last few crash-bs shows continued good form with a string of 8700 +/- 30:00 at Alexandra.
Damien Roohr
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Post by mdpfirrman » February 19th, 2018, 2:58 pm

Congrats, that's a stunning time, though more expected if anyone's followed your training. The race results tell just a tiny piece of the mountain of work that you've put in. Thanks for sharing your training along the way with the rest of us.
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Re: Training for WIRC (Virginia) and/or Crash-Bs (Boston)

Post by JerekKruger » February 19th, 2018, 3:19 pm

Very impressive NavHaz. I've enjoyed reading your thread and it's nice to see the result as well.
Tom | 33 | 6'6" | 93kg

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

Post by TomR » February 19th, 2018, 5:00 pm

well done, nav

saw the result, and bayko told me you closed with a furious sprint.

keep posting, lad. it makes good ju ju.
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once upon a time . .

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