What Training Have You Done Today?

NavigationHazard · Post by **NavigationHazard** » October 12th, 2009, 10:03 am

Out visiting my mother in the sterile wasteland suburban Chicago. Managed a snappy 8 x 500m r28/2' @ 1:32.8 average this morning.
Back to preparing for the HOCR for the rest of the week.....

ranger · Post by **ranger** » October 12th, 2009, 10:57 am

hjs wrote:
ranger wrote:Hour erg, two-hour bike

I am now locking on very nicely to 1:37 @ 31 spm (12.4 SPI, 10 MPS).

I'll need 4 x 1K of this and 8 x 500m at 1:34, and then I will be ready for an at-home 2K trial at 1:37.

After the at-home 2K trial, I'll be ready to start hard sharpening.

During hard sharpening, the goal is to build up the rate and my anaerobic capacities so that I can race at 36 spm and 11.7 SPI.

ranger
eh sorry .....

isn,t doing 4x1k and 8x 500 sharpening

remember you told us first 6.28 before I START sharpening........

Daily, for a couple of months, together with distance trials, at your target paces?

Yes.

Once, at your target paces + 3?

No.

Just a check on fitness.

You gain three seconds over 2K from a couple of months of hard sharpening.

So the 500s @ 1:34, the 1Ks at 1:37, and the 2K trial at 1:37 will establish a point of departure for my sharpening.

ranger

hjs · Post by **hjs** » October 12th, 2009, 11:16 am

ranger wrote:
hjs wrote:
ranger wrote:Hour erg, two-hour bike

I am now locking on very nicely to 1:37 @ 31 spm (12.4 SPI, 10 MPS).

I'll need 4 x 1K of this and 8 x 500m at 1:34, and then I will be ready for an at-home 2K trial at 1:37.

After the at-home 2K trial, I'll be ready to start hard sharpening.

During hard sharpening, the goal is to build up the rate and my anaerobic capacities so that I can race at 36 spm and 11.7 SPI.

ranger
eh sorry .....
isn,t doing 4x1k and 8x 500 sharpening
remember you told us first 6.28 before I START sharpening........
Daily, for a couple of months, together with distance trials, at your target paces?

Yes.
Once, at your target paces + 3?
No.
Just a check on fitness.
You gain three seconds over 2K from a couple of months of hard sharpening.
So the 500s @ 1:34, the 1Ks at 1:37, and the 2K trial at 1:37 will establish a point of departure for my sharpening.

ranger

ah If you put it that way I have never sharpened in my life and most other ergers also haven't.

So I think all my pb 's are 3 secends to slow per 500m

nice

Byron Drachman · Post by **Byron Drachman** » October 12th, 2009, 11:17 am

15K OTW. A beautiful fall day with temperature about 40 degrees and the trees showing spectacular colors. This is my favorite time of the year. I hope it is this nice during our head race next Sunday. I had the river to myself this morning.

ThatMoos3Guy · Post by **ThatMoos3Guy** » October 12th, 2009, 12:54 pm

Got in a solid threshold workout. 5 sets of 5 minutes on/5 minutes off

6 minute warm-up at 2:10 pace

then the workout:

1:50.9
1:50.8
1:51.2
1:51.4
1:48.8
Avg pace of 1:50.6

5 minute cool down at a 2:25

Pretty satisfied with the results. Rating started out at a 25 and crept up to 28 by the last one. I really need to warm up for longer, I'm not usually ready for the workout until I've already done the first interval. 4th one felt really really hard, but I managed to drop the split down for the last one, so I was satisfied with that. Not really sure what this would predict, maybe something like 5k-1?

OTW practice later, first time I'll be in the 4 we're taking to HOCR. Hopefully it'll go well.

kini62 · Post by **kini62** » October 12th, 2009, 4:17 pm

Saturday, 1k WU, 6x1000 with 3:00 rest, avg 3:46. Last one was 3:37 though. I literally fell off the rower and could barely move for the next 5 mins.

10K today at medium pace (for me) 2:02.7 today.

Gene
47m ltw (and short too

)

Bob S. · Post by **Bob S.** » October 12th, 2009, 5:30 pm

Alternate day today. We did another mountain hike, but it was short with only moderate altitude (starting at 6800') and only moderate altitude gain (400'). However the gain was all in the first 1/2 half mile. I was O.K. going up, but it was hell on my gimpy knee on the steep descent at the end of the hike.

Bob S.

ranger · Post by **ranger** » October 12th, 2009, 5:31 pm

hjs wrote:ah If you put it that way I have never sharpened in my life and most other ergers also haven't.

Yea, you guys should work a lot harder.

You do _waaaaaay_ too much foundational rowing.

I don't do any of that slow, low rate, heave-ho-ing at all anymore.

I just do distance rowing (pre-sharpening) at 10 MP and 28-32 spm.

When I am done with that, I'll sharpen up by building the rate up to 36-40 spm from there.

ranger

bloomp · Post by **bloomp** » October 12th, 2009, 7:12 pm

Pretty good OTW row today, 10k in the 8+, did some feet out rowing after handle height work. Finished it off with a few thousand at full pressure, 26SPM - the boat was really swinging together, good run!

As for erging, today I did a really satisfying Level 4!
Pressed for time, 500m warmup. Then right into a 48' Level 4, 16/18/16, 2' at each rating.

11303m total, averaging 2:07.3/500m at 17SPM across the whole piece
06:00 1397m 2:08.8 17spm
12:00 1404m 2:08.2 17spm
18:00 1396m 2:08.9 17spm
24:00 1397m 2:08.8 17spm
30:00 1414m 2:07.2 17spm
36:00 1418m 2:06.9 17spm
42:00 1426m 2:06.2 17spm
48:00 1452m 2:03.9 17spm

Felt so good, I know the day is coming soon where I can average a 2:00 across a piece like that at such low ratings.

Paul

Nomugie · Post by **Nomugie** » October 12th, 2009, 10:18 pm

Congratulations Paul and Trevor.

Today for me...

4K wu

5x800 4'r/2.05.3/28

3.22.9/2.06.8/27
3.22.3/2.06.4/26
3.21.1/2.05.6/28
3.20.6/2.05.3/28
3.16.1/2.02.5/31

500cd

ranger · Post by **ranger** » October 13th, 2009, 3:12 am

bloomp wrote:Felt so good, I know the day is coming soon where I can average a 2:00 across a piece like that at such low ratings.

In this low rate rowing, 2:00 @ 16 spm would be a great place to get to for you at this point.

1:59 @ 16 spm is rowing well (13 SPI).

Over the last five years, I pulled a lot of 1:54 @ 16 spm (14.8 SPI).

That's the stroking power I need for 30'r20 in order to hit my 2K target.

1:46

For a lightweight, the ideal, I think, is to get so that you can row well at 10 MPS, as I can now.

1:34 @ 32 spm (10 MPS, 13 SPI)

ranger

Bob S. · Post by **Bob S.** » October 13th, 2009, 5:23 pm

Today, my IP schedule called for 4X4’TR. I find this rather strange, since it is the first TR and it is the second longest TR in the schedule, 16 minutes total. From here on, they occur every fourth workout: 2X3’, 3X3’, 4X3’, 2X5’, 3X5’, 3X6’ (the longest), and 4X2’. The fourth workout after that is supposedly the race that all this builds up to.

I hadn’t done a TR for a couple of years or so and I remember that I did not like them. The TR is a peculiar beast. The pace range is very large compared to the other 4 zones. In terms of watts, it is about double the ranges of the other zones. I have adjusted my own IP schedule, using the pace ranges of the next higher zones as the only way to get my HR up into the goals of the IP schedule. For the AT, I found that using the slower half of the TR pace range worked out reasonably well. For the one AN that I have done (last Friday), I started out with the pace range called for in the schedule, but quickly found that it was inadequate and shifted into much faster paces. For this first TR, I tried it out in the faster half of the IP pace range, 2:08-2:14. My monitor did not record the HRs for that 1st piece, but my wrist receiver showed only 140 at the end of the piece. The HR goal for the TRs is 144-155, so I upped the pace on the 2nd and 3rd pieces, finally getting my HR up into the range in the last part of the 3rd piece. I eased off just a little on the 4th and failed to get my HR up into the proper range. (Note that I used 1’splits in the 1st and 30”splits in the other 4.)

The rests between intervals were 2-3 minutes.

Date Ended @ Time Meters SPM HR /500m Cal/hr Watts

1st TR
10/13/09 11:53 04:00.0 904 28 0 02:12.7 814 150

Split or Work Interval Results
10/13/09 11:53 01:00.0 226 30 0 02:12.7 814 150
10/13/09 11:53 02:00.0 226 29 0 02:12.7 814 150
10/13/09 11:53 03:00.0 226 27 0 02:12.7 814 150
10/13/09 11:53 04:00.0 226 26 0 02:12.7 814 150

2nd TR
10/13/09 12:00 04:00.0 917 28 139 02:10.8 837 156

Split or Work Interval Results
10/13/09 12:00 00:30.0 115 30 133 02:10.4 842 158
10/13/09 12:00 01:00.0 113 26 134 02:12.7 814 150
10/13/09 12:00 01:30.0 115 28 138 02:10.4 842 158
10/13/09 12:00 02:00.0 115 28 140 02:10.4 842 158
10/13/09 12:00 02:30.0 114 28 142 02:11.5 828 154
10/13/09 12:00 03:00.0 114 28 142 02:11.5 828 154
10/13/09 12:00 03:30.0 115 28 142 02:10.4 842 158
10/13/09 12:00 04:00.0 115 28 143 02:10.4 842 158

3rd TR
10/13/09 12:06 04:00.0 932 32 141 02:08.7 864 164

Split or Work Interval Results
10/13/09 12:06 00:30.0 116 32 135 02:09.3 857 162
10/13/09 12:06 01:00.0 116 32 139 02:09.3 857 162
10/13/09 12:06 01:30.0 115 30 141 02:10.4 842 158
10/13/09 12:06 02:00.0 116 32 142 02:09.3 857 162
10/13/09 12:06 02:30.0 116 32 144 02:09.3 857 162
10/13/09 12:06 03:00.0 117 34 144 02:08.2 871 166
10/13/09 12:06 03:30.0 118 32 145 02:07.1 886 170
10/13/09 12:06 04:00.0 118 34 145 02:07.1 886 170

4th TR
10/13/09 12:12 04:00.0 926 27 136 02:09.5 853 161

Split or Work Interval Results
10/13/09 12:12 00:30.0 116 30 117 02:09.3 857 162
10/13/09 12:12 01:00.0 115 28 136 02:10.4 842 158
10/13/09 12:12 01:30.0 114 24 136 02:11.5 828 154
10/13/09 12:12 02:00.0 114 24 138 02:11.5 828 154
10/13/09 12:12 02:30.0 115 24 140 02:10.4 842 158
10/13/09 12:12 03:00.0 115 28 141 02:10.4 842 158
10/13/09 12:12 03:30.0 117 30 142 02:08.2 871 166
10/13/09 12:12 04:00.0 120 34 143 02:05.0 916 179

Bob S.

Nomugie · Post by **Nomugie** » October 13th, 2009, 8:22 pm

Today for me...

2K wu

L4 40'/8270/2.25.8/18 @ 18.0

2044/2.26.7/18/178 (+16)
2074/2.24.6/19/182 (+33)
2071/2.24.8/19/182 (+30)
2041/2.26.9/18/178 (+13)
+40m

700m cd

bloomp · Post by **bloomp** » October 13th, 2009, 8:45 pm

Great OTW practice. Water like glass, did 1k for warmup, then down the lake (2.5k) at a 16SPM, then bringing it back down the lake starting at a 20SPM, building every 10 strokes 2SPM, took a lot of work and we hit the 32 we were shooting for eventually and were flying. Rested and did a race-pace 5k around the lake, holding 32SPM for the first 2k, 30SPM for the next 1000, 32SPM for the next 1k and 34 for the final 1k. Very tough piece, but the boat was moving beautifully. Paddled it out for about 2500m and took it in.

Limited time to erg today, had to drive up past Worcester to work on a film my group is doing for a class project on Heifer International. Just did some lifting, about 1500m warmup and a Tabata interval on the erg (779m, averaging 1:42.6). Definitely lost some anaerobic power, but there's time to fix it.

Paul

Nomugie · Post by **Nomugie** » October 14th, 2009, 7:58 pm

Today for me...

2K wu

L3 10K/45.20.2/2.16.0/23

9.08.6/2.17.1/21
9.03.3/2.15.8/23
9.03.6/2.15.9/23
9.03.4/2.15.8/23
9.01.5/2.15.3/24

1K cd