[In]decent Intervals

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: [In]decent Intervals

Post by NavigationHazard » June 16th, 2019, 2:57 pm

16690m today on the BikeErg, 30:01.9, 1:47.9 pace, last 2 minutes at 1:43. Had I realized I was that close to my 2018 result of just over 16700m (AFAIK the best-ever 60-69 half hour) I easily could have beaten it. Oh well....
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Re: [In]decent Intervals

Post by NavigationHazard » June 17th, 2019, 12:07 pm

16805m in 30;00.0 on the BikeErg this afternoon, ranked and verified. Beats the old 60-69 best half hour result (which was mine, last fall) by 101 m. Couldn't quite hold 1:47 flat, maybe next time out.
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Re: [In]decent Intervals

Post by NavigationHazard » June 18th, 2019, 2:55 pm

CTC/TO Challenge this afternoon. First time on the erg in over a week, thanks to having fooked my back on an earlier attempt. Thought I would take things conservative. Dropped the drag, restricted the rating, forced myself to hydrate with a reduced glucose isotonic drink every two reps whether or not I felt like it was necessary. Within the reps, went hard for the first 10 strokes and coasted the next 20. 1:38.2 average. Trademark fast last....
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Re: [In]decent Intervals

Post by NavigationHazard » June 20th, 2019, 12:31 pm

22 miles on the road on my Specialized yesterday.
Hot as blazes.
8 x 500m r30 tonight on 2' rest, just ahead of a thunderstorm. It was extremely humid so I was circumspect....

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Okay, there was a trademark fast last rep....
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Re: [In]decent Intervals

Post by NavigationHazard » June 26th, 2019, 2:44 am

Took a few days off to go up to Poznan and spectate at the FISA World Cup II regatta. Met Steve Redgrave, among many others, came back inspired....

Back on the erg the last few days despite the heat/humidity. This was yesterday: 12 x 500m r24 on 2', with a fast last rep....

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Re: [In]decent Intervals

Post by NavigationHazard » June 27th, 2019, 4:47 am

37C air temperature here yesterday afternoon. I had delusions of an hour steady-state piece. I bailed after 12 minutes. Plan B was some sprinty work on the BikeErg, not least because I could rehydrate and towel off during the intervals. 20 x 300m on 1 min:

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30 mins steady-state on the bike erg just now. 1:48.1 pace, something like 16635m. It has cooled off considerably so maybe I can get in an erg workout later.
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Re: [In]decent Intervals

Post by NavigationHazard » July 4th, 2019, 6:20 am

Erg workouts the last several days. Nothing special to report, except that yesterday I did 12 x 500m r24 on 2' in 1:41.7 pace. The first 11 were about 1:42.7 or so and #12 was 1:29.1.

Today I obliterated the previous ranked best for 4000m / 60-69 MHW on the Bike Erg. The previous best had been 6:45.8, set last year. It's now 6:39.8. I can go faster, I think, now that I know what it feels like....

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I will be surprised if this doesn't win the age group in this year's inaugural C2 Bike Erg Sprints....
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Re: [In]decent Intervals

Post by NavigationHazard » July 6th, 2019, 1:43 am

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The rather odd total of 25 x 250m r24 on 1' yesterday. I'd been planning to take advantage of the cool weather and do 40 reps. However I was running ErgData and my phone announced during rep 25 that I was down to 14% battery capacity. Since that can mean it starts shutting down apps, I decided to bail so that I could be sure to capture the workout data....

1:38.6 pace, theoretically r24 if you believe the program and the PM5 when it comes to rounding/truncating. I counted out 20 strokes for the first 14 reps and tried to count 19 from then on.... Total work duration divided by actual stroke count suggests the average rating was actually 24.6. The last 20 were at 1:38.2 pace, for whatever that's worth....
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Re: [In]decent Intervals

Post by NavigationHazard » July 7th, 2019, 8:53 am

40 x 250m r31 just now on 50 secs semi-active rest (i.e. light paddle after 20-30 seconds of passive rest).

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I'm not sure I trust the HR data for the last 10 reps or so -- it's awfully flat..... OTOH it was quite breezy intermittently during the entire session, and the cooling effect of the wind definitely affects recorded HR....
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Re: [In]decent Intervals

Post by NavigationHazard » July 9th, 2019, 3:30 pm

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Annoyed by my complacency re my BikeErg Sprints result (2nd in the age group; I could have gone again but I mistakenly thought my time would hold up). I took it out on the BikeErg today in a 60 min session. I broke the previous all-time best ranked distance for the hour for the age group by 782m.

True, it was my own PB that I smashed. But it's no less satisfying....
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Re: [In]decent Intervals

Post by NavigationHazard » July 16th, 2019, 3:49 pm

Haven't posted in a bit, due mainly to problems with the keyboard on the old laptop I normally use for rowing-related stuff. I think that cat fur under the keys is the cause. Unfortunately I can't seem to clean enough of it out to get everything working. I've solved the problem with an external USB keyboard....

50% BikeErg sessions and 50% erg sessions since my past post. Mainly basebuilding on the erg, alternated with speed intervals on the BikeErg.

Here was today's erg session:

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14 x 1' r24 on 1'. I'd originally intended to have a go at 20 reps @ 1:42 or better. However I switched tactics after rep 6 as the sky was looking quite threatening. It never did actually rain but it came close....

I actually felt reasonably proficient technically during the session. FWIW here's a force curve screenshot I made afterwards....

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Re: [In]decent Intervals

Post by NavigationHazard » July 18th, 2019, 5:13 am

7/17. Rather heroic 30 x 1' r24 on 1', aiming for consistency. 29 reps at 295m 1:41.6 pace; fast last at 317m 1:34.6 pace. 8876m total work distance, 1:41.3 average pace.

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