Training for BIRC December 9th

[NavigationHazard]

8 x 500m r30 on 1:40 rest today, after a pleasant afternoon watching a regatta....

01] 1:39.5 355w r30
02] 1:39.4 356w r30
03] 1:39.6 354w r30
04] 1:39.6 354w r30
05] 1:39.2 359w r30
06] 1:38.8 363w r30
07] 1:38.1 371w r31
08] 1:33.7 425w r32

4k total work distance in 13:07.9, 1:38.4 average pace/500m, 366w r30 [PM5].

Meh. A bit slower than the same workout on Sept. 5, but on slightly less rest.

[NavigationHazard]

71.174 km on the road bike today. I apparently hit 52.8 kph at one point, which probably involved pedaling like a maniac to get out of the way of a speeding dump truck on the D94 near Olawa, Poland.... Most of the ride was more like 25-27 kph, thanks to a nasty (30-35 kph) wind....

[Gammmmo]

Most of the ride was more like 25-27 kph, thanks to a nasty (30-35 kph) wind....

Well, you are having to move alot of air out of the way, Nav

[NavigationHazard]

Scheduled workout: TR work. 16 x 250m r32 on 45" rest, target ~1:34.4 pace.

Result:

01] 47.1 secs 1:34.2 pace 419w r32
02] 47.6 secs 1:35.2 pace 406w r32
03] 47.3 secs 1:34.6 pace 413w r32
04] 47.5 secs 1:35.0 pace 408w r32
05] 47.3 secs 1:34.6 pace 413w r32
06] 47.3 secs 1:34.6 pace 413w r32
07] 47.3 secs 1:34.6 pace 413w r32
08] 47.0 secs 1:34.0 pace 421w r32
09] 47.2 secs 1:34.4 pace 416w r32
10] 47.2 secs 1:34.4 pace 416w r32
11] 47.2 secs 1:34.4 pace 416w r32
12] 47.0 secs 1:34.0 pace 421w r32
13] 47.0 secs 1:34.0 pace 421w r32
14] 47.0 secs 1:34.0 pace 421w r32
15] 47.2 secs 1:34.4 pace 416w r32
16] 44.8 secs 1:29.6 pace 487w r33

4000m total work distance in 12:33.1 net elapsed time, 1:34.1 average pace r32 [PM5]. That went better than expected, TBH.
I added about 40' cooldown on the stationary cycle. Sorry for the crappy picture quality....

[NavigationHazard]

Bit of a mixed bag yesterday:

8 x 1k r28 on 3:30 rest, average 3:32.4/ 1:46.2 pace

CTC [500m/ 2' rest/ 1250m / 1' rest/ 250m], most of it r24:

500m: 1:44.9 r24
1250m: 4:22.4 1:44.9 pace r24
250m: 44.1 1:28.2 pace r36

2k total work distance in 6:51,4, 1:42.8 pace.

Team Oarsome October Challenge [8 x 30" on 30" rest]:

1257m total distance in 4:00 net work time, 1:35.4 average r24.

Meh.

[Gammmmo]

What sort of time you hoping for Nav?

[NavigationHazard]

Rather less interested in a time than in a podium place. But I have a couple of trials built into the programme that should give me a handle on what I might realistically expect.

[mdpfirrman]

Rather less interested in a time than in a podium place. But I have a couple of trials built into the programme that should give me a handle on what I might realistically expect.

Impressive stuff. Great intervals. I've done some of that 250 interval stuff and not easy stuff. You're fantastically fit @ 62. Keep up the great work! I wish I were close to your times!

[NavigationHazard]

UT1 work. 2 x 15' r24 on 10' rest today. This was originally scheduled for yesterday but I wound up switching workouts with today's.

01] 4063m 1:50.8 pace
02] 4109m 1:49.5 pace

HR averaged 142 bpm on the first and 147 bpm on the second. There was a fair amount of upward drift on the second rep, which I attribute mainly to dehydration. It was quite warm in the gym today and I was sweating fairly profusely. I really didn't need more than the 1' or so of warmup it took me to start dripping....

[NavigationHazard]

More UT1 work.

20 x 500m r24 on 1:20 rest, targets 1:48 pace and peak HR kept under 159 bpm (80% of HRR).

01] 1:47.4 283w r24 HR peak 143 bpm
02] 1:47.3 283w r23 HR peak 146 bpm
03] 1:47.3 283w r23 HR peak 148 bpm
04] 1:47.3 283w r23 HR peak 149 bpm
05] 1:47.2 284w r24 HR peak 150 bpm
06] 1:47.3 283w r23 HR peak 153 bpm
07] 1:47.3 283w r23 HR peak 153 bpm
08] 1:47.3 283w r23 HR peak 154 bpm
09] 1:47.7 280w r23 HR peak 153 bpm
10] 1:47.1 285w r24 HR peak 155 bpm

11] 1:47.5 282w r23 HR peak 157 bpm
12] 1:47.1 285w r24 HR peak 157 bpm
13] 1:47.3 283w r23 HR peak 157 bpm
14] 1:47.1 285w r24 HR peak 158 bpm
15] 1:47.1 285w r24 HR peak 159 bpm
16] 1:47.0 286w r24 HR peak 159 bpm
17] 1:46.7 288w r24 HR peak 159 bpm
18] 1:47.2 284w r24 HR peak 158 bpm
19] 1:46.9 287w r24 HR peak 160 bpm
20] 1:37.0 383w r25 HR peak 166 bpm

10k total work distance in 35:34.2 net elapsed work time, 1:46.7 average, 288w r24. The hard thing about this sort of workout is sticking closely to your targets so as not to run the HR up early. If you keep workload more or less constant, then what you get is the sort of normal upward drift you see here....

[NavigationHazard]

AT work, at the AZS Wroclaw boathouse. Target was 1:45 pace r24.

4 x 1000m r24 on 4' rest
4 x 500m r24 on 2' rest

01] 3:30.2 301w r24 HR peak 153 bpm
02] 3:29.7 304w r24 HR peak 162 bpm
03] 3:29.5 305w r24 HR peak 164 bpm
04] 3:29.3 305w r24 HT peak 166 bpm

01] 1:49.3 308w r24 HR peak 153 bpm
02] 1:43.1 310w r24 HR peak 155 bpm
03] 1:43.0 320w r24 HR peak 157 bpm
04] 1:38.1 371w r24 HR peak 161 bpm

I should have done 4 more 500s, but Ms. Nav was out on the river in a 1x and I broke off the workout to help her take her boat up from the dock. Really.

[lindsayh]

AT work, at the AZS Wroclaw boathouse. Target was 1:45 pace r24. I should have done 4 more 500s, but Ms. Nav was out on the river in a 1x and I broke off the workout to help her take her boat up from the dock. Really.

looks like it is all coming back Jon - are you based in Europe for a while working?

[NavigationHazard]

My wife is here on job assignment. I am on sabbatical leave from my university and here in Poland for the Fall. I will be back in the summer.

[NavigationHazard]

AT work, 20 x 500m on 2' rest today. Targets were 1:44 pace r30. After rep #10 I got the idea of negative-splitting them while still trying to stay within the target HR range.

01] 1:43.9 312w r30 HR 079-143 bpm
02] 1:44.1 310w r29 HR 088-147 bpm
03] 1:43.6 315w r30 HR 096-148 bpm
04] 1:43.9 312w r30 HR 100-150 bpm
05] 1:43.8 313w r31 HR 102-150 bpm
06] 1:43.6 315w r30 HR 106-152 bpm
07] 1:43.4 317w r30 HR 108-153 bpm
08] 1:43.6 315w r30 HR 110-152 bpm
09] 1:43.2 318w r30 HR 108-154 bpm
10] 1:43.4 317w r30 HR 109-154 bpm

11] 1:43.1 319w r30 HR 112-155 bpm
12] 1:43.0 320w r30 HR 115-156 bpm
13] 1:42.7 323w r30 HR 114-157 bpm
14] 1:42.4 326w r30 HR 114-156 bpm
15] 1:42.2 328w r30 HR 114-157 bpm
16] 1:41.9 331w r30 HR 116-157 bpm
17] 1:41.4 336w r30 HR 118-158 bpm
18] 1:41.1 339w r30 HR 117-158 bpm
19] 1:39.9 351w r30 HR 120-160 bpm
20] 1:32.1 448w r33 HR 127-164 bpm

Okay, I indulged myself a bit on the last rep....

10k total work distance in 34:06.5 net elapsed time, 1:42.3 average pace, 327w r30 [PM5]. I was swept up by the excitement of wearing new erging shoes. It doesn't take much....

[NavigationHazard]

UT1 work today. 2 x 10' r24 on 5' rest, target 1:48 pace.

01] 2780m 1:47.9 pace 279w r24 HR 082-154 bpm
02] 2801m 1:47.1 pace 285w r24 HR 102-164 bpm

5581m total work distance in 20:00.0 net elapsed time, 1:47.5 average pace, 282w r24 [PM5].

I wish I could report that I kept my HR in the UT1 band, but it climbed into the AT band for about the last 4 minutes of the second rep. True, I had picked up the pace and thus increased the workload....