MaxDev's Erging (and other things) Blog
My training using the Concept 2 indoor rower, and other subjects of interest to me.
Wednesday, October 31, 2007
Bad training but good results: sub-7 twice
Felt good when I arrived at the gym. Normally by the time I'm changed and the adrenalin is starting to flow my HR is in the mid-90s. If it's over 100 I know something's not quite right, but tonight it was 87.
Got into a race again in my supposed warm-up. I should really know better, but some of these guys at the gym see fat old me in my AIO and just think they're going to be able to show me up. Started out at 1:53s but then took it down into the 1:40s, negative-splitting all the way.
4K 14:09.3 (1:46.2) 30 195
1K splits:
3:42.8 (1:51.4) 27
3:33.2 (1:46.6) 30
3:29.2 (1:44.6) 31
3:24.2 (1:42.1) 33
Pretty damn pleasing given the slow first km, and doing the second 2K in 6:53.4 was a great confidence booster for BIRC. Compares very favourably with the 1K intervals I did yesterday morning, and this with no rest at all and from cold. HR did go a bit crazy though... 195 is high, even for me.
Followed this up with:
3K 11:27.2 (1:54.5) 28
Then took it easy with:
2K 7:56.3 (1:59.8) 27
This was all leading up to a CTC attempt. Not very clever given the 4K starter, but I decided to give it a go anyway. Handled down after just over a minute though. Not sure why - solid 1:35s to there, but maybe I'd done myself mentally, thinking I'd never hold the pace after the previous pieces. Oh well. At least it means I've still got something to aim for there - the O'Neill "excellent" rating eludes me for the moment.
Then thought I'd have a go at a few low pull attempts, in light of Paul Gould's recent thread on this on the forum. Played about with a few different foot positions and damper settings, but wasn't really attacking it at all. 1:19s were the best I was getting.
Started on another steady 2K, but settled in fairly fast at 1:48s. After about 800m, seeing the projected finish reading 7:12, I had a really crazy idea that maybe I could go for another sub-7. Not the brightest move in the world when you're already nearly halfway through, but:
2K 6:57.1 (1:44.3) 33
500m splits:
1:48.4 30
1:47.4 32
1:43.7 34
1:37.5 37
Big sprint finish needed to get there, but I made it, and with a bit to spare! 1:20 split at the end, which is madness - how can I pull 1:20 at the end of a 2K, and yet only 1:19 when I'm trying to do a low pull? Not sure on the HR, but from checking the monitor later it wasn't higher than the 195 I'd got in the 4K.
Needed a breather after that, then did some supposedly easier work to round out the session, though it was all beginning to feel a bit hard by this stage - the rate was climbing but so was the split:
3K 11:18.6 (1:53.1) 30
4K 15:13.4 (1:54.2) 30
Finally a short warm-down:
1K 4:06.5 (2:03.3) 26
All in all, an excellent session from a results perspective, but I really do need to work on my self-control and not get drawn into racing when I'm supposed to be warming up. Never going to happen though.
Metres: 19,390
Alcohol: Tues: 3 (better!); today: 0 (even better!)
Got into a race again in my supposed warm-up. I should really know better, but some of these guys at the gym see fat old me in my AIO and just think they're going to be able to show me up. Started out at 1:53s but then took it down into the 1:40s, negative-splitting all the way.
4K 14:09.3 (1:46.2) 30 195
1K splits:
3:42.8 (1:51.4) 27
3:33.2 (1:46.6) 30
3:29.2 (1:44.6) 31
3:24.2 (1:42.1) 33
Pretty damn pleasing given the slow first km, and doing the second 2K in 6:53.4 was a great confidence booster for BIRC. Compares very favourably with the 1K intervals I did yesterday morning, and this with no rest at all and from cold. HR did go a bit crazy though... 195 is high, even for me.
Followed this up with:
3K 11:27.2 (1:54.5) 28
Then took it easy with:
2K 7:56.3 (1:59.8) 27
This was all leading up to a CTC attempt. Not very clever given the 4K starter, but I decided to give it a go anyway. Handled down after just over a minute though. Not sure why - solid 1:35s to there, but maybe I'd done myself mentally, thinking I'd never hold the pace after the previous pieces. Oh well. At least it means I've still got something to aim for there - the O'Neill "excellent" rating eludes me for the moment.
Then thought I'd have a go at a few low pull attempts, in light of Paul Gould's recent thread on this on the forum. Played about with a few different foot positions and damper settings, but wasn't really attacking it at all. 1:19s were the best I was getting.
Started on another steady 2K, but settled in fairly fast at 1:48s. After about 800m, seeing the projected finish reading 7:12, I had a really crazy idea that maybe I could go for another sub-7. Not the brightest move in the world when you're already nearly halfway through, but:
2K 6:57.1 (1:44.3) 33
500m splits:
1:48.4 30
1:47.4 32
1:43.7 34
1:37.5 37
Big sprint finish needed to get there, but I made it, and with a bit to spare! 1:20 split at the end, which is madness - how can I pull 1:20 at the end of a 2K, and yet only 1:19 when I'm trying to do a low pull? Not sure on the HR, but from checking the monitor later it wasn't higher than the 195 I'd got in the 4K.
Needed a breather after that, then did some supposedly easier work to round out the session, though it was all beginning to feel a bit hard by this stage - the rate was climbing but so was the split:
3K 11:18.6 (1:53.1) 30
4K 15:13.4 (1:54.2) 30
Finally a short warm-down:
1K 4:06.5 (2:03.3) 26
All in all, an excellent session from a results perspective, but I really do need to work on my self-control and not get drawn into racing when I'm supposed to be warming up. Never going to happen though.
Metres: 19,390
Alcohol: Tues: 3 (better!); today: 0 (even better!)
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