MaxDev's Erging (and other things) Blog
My training using the Concept 2 indoor rower, and other subjects of interest to me.
Wednesday, November 14, 2007
Final session before BIRC
Missed my session Monday night as I was feeling shattered from the weekend still. Did think about going Tuesday morning, but that didn't happen either, so left it until tonight, and this will be my final session before BIRC.
Wasn't feeling great though. My housemate Karen has had a cold recently, and I think I might be getting it now. Also feeling a bit of a dodgy stomach today, but that might have had more to do with the curry last night than any illness.
Warm-up:
4K 14:55.0 (1:51.9)
Apparently there'd been an open evening at the gym on Monday. While I was doing my warm-up, a few of the regulars who were taking a break from doing weights close by were discussing a challenge that had been run during it, which was a 1K row. The gym had marked up on the C2 club chart the competing scores... best was a 3:18.1, which they were all saying was really quick. They see me on the erg a lot, and know I'm pretty serious, which I think was why they were discussing it right behind me, so I threw in a comment while I was erging about it being fairly quick, but that I could go a few seconds faster without too much trouble.
Had been planning to do something like 4x500 as a speed session, but after this bit of bravado I thought I'd better show it wasn't all mouth, so, even though I wasn't feeling wonderful, after a drink of water I set up for a 1K.
1K 3:12.0 (1:36.0) 36 188
Not too bad considering. Rating quite high, but felt pretty controlled still and just a shade off being full power. As I already knew, my PB of 3:11.5 is looking pretty weak after this... definitely there for the taking next time I feel like having a go.
1K 3:52.0 (1:56.0)
Was planning a steady state 4K, then 1K warm-down for 10K total, but really not feeling all that great, so just did a 1K and left it at that.
Metres: 6,000
Alcohol: Mon: 5; Tue: 4; Wed: 0
Wasn't feeling great though. My housemate Karen has had a cold recently, and I think I might be getting it now. Also feeling a bit of a dodgy stomach today, but that might have had more to do with the curry last night than any illness.
Warm-up:
4K 14:55.0 (1:51.9)
Apparently there'd been an open evening at the gym on Monday. While I was doing my warm-up, a few of the regulars who were taking a break from doing weights close by were discussing a challenge that had been run during it, which was a 1K row. The gym had marked up on the C2 club chart the competing scores... best was a 3:18.1, which they were all saying was really quick. They see me on the erg a lot, and know I'm pretty serious, which I think was why they were discussing it right behind me, so I threw in a comment while I was erging about it being fairly quick, but that I could go a few seconds faster without too much trouble.
Had been planning to do something like 4x500 as a speed session, but after this bit of bravado I thought I'd better show it wasn't all mouth, so, even though I wasn't feeling wonderful, after a drink of water I set up for a 1K.
1K 3:12.0 (1:36.0) 36 188
Not too bad considering. Rating quite high, but felt pretty controlled still and just a shade off being full power. As I already knew, my PB of 3:11.5 is looking pretty weak after this... definitely there for the taking next time I feel like having a go.
1K 3:52.0 (1:56.0)
Was planning a steady state 4K, then 1K warm-down for 10K total, but really not feeling all that great, so just did a 1K and left it at that.
Metres: 6,000
Alcohol: Mon: 5; Tue: 4; Wed: 0
Sunday, November 11, 2007
Short session and chess
Running a bit late yesterday morning, so only had time for 10K. Decided on the EF warm-up, followed by a hard 2.5K at hopefully sub-7 2K pace, and a 2.5K warm down.
5K 19:19.2 (1:55.9) 27
Getting better at this - maybe another second on the split and it'll be sensible.
2.5K 8:43.0 (1:44.6) 31
Very nasty. Expected to be able to do this easily at sub-7 pace, but really struggled. I hate mornings! Difficult to see how I'm going to break 17:30 for the 5K if I can barely manage half the distance at that pace.
2.5K 10:08.1 (2:01.6) 26
Steady warm-down.
Not going to report too much about the chess, but was actually a fairly successful weekend. Had demoted myself to the second team for one game after my abysmal results all year (not that this means any easier games as they are also in the top division), but actually managed to play a couple of okay games this time, drawing both against higher-rated opposition (one a FIDE Master like me, the other an International Master). Still not terribly inspired, but a whole lot better than it has been.
Team results were good too - the first team won one and drew one against two teams in the top half of the table, although dropping our first match point of the season means we slip from first to third in the division, and the second team won both matches to move from the bottom of the table to a very respectable mid-table position.
Metres: 10,000
Alcohol: Sat: maybe 10 (quite restrained by 4NCL standards); Sun: 4 (finishing off a bottle of wine)
5K 19:19.2 (1:55.9) 27
Getting better at this - maybe another second on the split and it'll be sensible.
2.5K 8:43.0 (1:44.6) 31
Very nasty. Expected to be able to do this easily at sub-7 pace, but really struggled. I hate mornings! Difficult to see how I'm going to break 17:30 for the 5K if I can barely manage half the distance at that pace.
2.5K 10:08.1 (2:01.6) 26
Steady warm-down.
Not going to report too much about the chess, but was actually a fairly successful weekend. Had demoted myself to the second team for one game after my abysmal results all year (not that this means any easier games as they are also in the top division), but actually managed to play a couple of okay games this time, drawing both against higher-rated opposition (one a FIDE Master like me, the other an International Master). Still not terribly inspired, but a whole lot better than it has been.
Team results were good too - the first team won one and drew one against two teams in the top half of the table, although dropping our first match point of the season means we slip from first to third in the division, and the second team won both matches to move from the bottom of the table to a very respectable mid-table position.
Metres: 10,000
Alcohol: Sat: maybe 10 (quite restrained by 4NCL standards); Sun: 4 (finishing off a bottle of wine)
Friday, November 9, 2007
Chess weekend
Second weekend of the UK national chess league (4NCL) season this weekend. Took a day off today to give my brain a rest beforehand, but still not feeling particularly like playing any chess at the moment, and likely to have two tough games both against higher rated players, so not sure I will do very well.
Early morning session at the gym in Royston tomorrow, followed by picking one of my teammates up and travelling up to Birmingham. Don't remember the hotel we're playing at having any internet access, so will probably be Sunday before I log and report on tomorrow's session.
Metres: 0
Alcohol: Thursday: 5 (leaving drinks for work colleague); Friday: 5 (wine with dinner)
Early morning session at the gym in Royston tomorrow, followed by picking one of my teammates up and travelling up to Birmingham. Don't remember the hotel we're playing at having any internet access, so will probably be Sunday before I log and report on tomorrow's session.
Metres: 0
Alcohol: Thursday: 5 (leaving drinks for work colleague); Friday: 5 (wine with dinner)
Wednesday, November 7, 2007
How I learned to stop worrying and love the 2K
Heart behaving oddly when I put the monitor on at the gym. First reading 104, then a few seconds later it was down to 82, then back up into the low 90s. Strange. Felt pretty good though.
Gym was busy, so again no EF warm-up. Decided on 2x3K instead. First one at a steady pace, then the second a bit slower but with a few sprints to get the blood flowing.
3K 11:25.0 (1:54.2) 27
3K 11:24.7 (1:54.1) 28
Still warming up too fast, and 6K is just a little too much, but 1:54 pace is a whole lot better than 1:52 - just need to add another three or four seconds and it'll be verging on sensible.
Then the main event of the day - a final 2K test before BIRC. Determined I wasn't going to handle down this time, so started with an aim of sub-6:45. Still felt like quitting from around 1000-1200m, but pushed through and managed a bit of a sprint at the end.
2K 6:40.6 (1:40.2) 33
500m splits:
1:40.8 33
1:41.0 33
1:40.7 33
1:38.2 36
Very pleased, as even though I've been expecting to be able to hit this pace for a while now, the reality has been a bit different. Also a season's best by almost four seconds, and my second fastest 2K ever. My PB of 6:36.3 set earlier this year is still a bit of an anomaly... other than that I'd only previously done 6:40.7 which was several years back, and another few times in the low 6:40s. Partly down to (in the past at least) hating the 2K with a passion that meant I rarely ever did one.
Didn't even feel too knackered after a few minutes rest, so set off for a steady 4K. Started at 1:57 pace, but picked it up in the second half.
4K 15:15.5 (1:54.4) 29
Finally, a 3K warmdown.
3K 11:44.3 (1:57.4) 28
Definite confidence booster for BIRC. Looks like I should be able to break my predicted 6:40, but still a fair way to go to threaten the PB.
Metres: 15,000
Alcohol: 0
Gym was busy, so again no EF warm-up. Decided on 2x3K instead. First one at a steady pace, then the second a bit slower but with a few sprints to get the blood flowing.
3K 11:25.0 (1:54.2) 27
3K 11:24.7 (1:54.1) 28
Still warming up too fast, and 6K is just a little too much, but 1:54 pace is a whole lot better than 1:52 - just need to add another three or four seconds and it'll be verging on sensible.
Then the main event of the day - a final 2K test before BIRC. Determined I wasn't going to handle down this time, so started with an aim of sub-6:45. Still felt like quitting from around 1000-1200m, but pushed through and managed a bit of a sprint at the end.
2K 6:40.6 (1:40.2) 33
500m splits:
1:40.8 33
1:41.0 33
1:40.7 33
1:38.2 36
Very pleased, as even though I've been expecting to be able to hit this pace for a while now, the reality has been a bit different. Also a season's best by almost four seconds, and my second fastest 2K ever. My PB of 6:36.3 set earlier this year is still a bit of an anomaly... other than that I'd only previously done 6:40.7 which was several years back, and another few times in the low 6:40s. Partly down to (in the past at least) hating the 2K with a passion that meant I rarely ever did one.
Didn't even feel too knackered after a few minutes rest, so set off for a steady 4K. Started at 1:57 pace, but picked it up in the second half.
4K 15:15.5 (1:54.4) 29
Finally, a 3K warmdown.
3K 11:44.3 (1:57.4) 28
Definite confidence booster for BIRC. Looks like I should be able to break my predicted 6:40, but still a fair way to go to threaten the PB.
Metres: 15,000
Alcohol: 0
Tuesday, November 6, 2007
Minor injury - nothing to worry about
Middle finger of left hand was feeling a bit sore before yesterdays session, and quite a bit worse afterwards and today. Had this before - mild tendonitis I think... uncomfortable, even a bit painful to grip the handle especially at race pace and rate, but shouldn't affect the erging too much.
Hoping that even if it does flare up after the next few sessions, the few days I'll be taking off before BIRC (final four sessions before are probably tomorrow evening, Sat morning, Mon evening and Wed evening) should let it settle down again before the big day.
Metres: 0
Alcohol: 6 (fancied a couple of glasses of wine)
Hoping that even if it does flare up after the next few sessions, the few days I'll be taking off before BIRC (final four sessions before are probably tomorrow evening, Sat morning, Mon evening and Wed evening) should let it settle down again before the big day.
Metres: 0
Alcohol: 6 (fancied a couple of glasses of wine)
Monday, November 5, 2007
Low energy - not enough eating
HR was good tonight (88 again), but I didn't eat well at the weekend (skipped a couple of meals) and was very tired (yawning all morning at work), so wasn't expecting too much from this evenings session, and so it proved.
4K 14:30.9 (1:48.9) 29
Silly pace for the warm-up again. Didn't do the EF one as the gym was so busy and it's just a bit too long if someone wants to be a nuisance about the 15 minute rule...
4 x 500m 2' rest
1:37.9 35
1:37.8 36
1:37.5 36
1:37.7 36
Hit a fast pace, but really struggled with these - HR wasn't recovering well - only down to 140ish. Quit after the four, though I'd originally planned 6-8.
4K 14:54.0 (1:51.8) 29
Finally found someone who might be a challenge at the gym. He's about 6'6", and his technique isn't bad either. Have seen him a few times before, but never really full-on on the erg. He came over when I was 1.4k into the 'easy' 4k (about 1:57 pace at that point), set up for 2.5k, waited until I'd just reached that to go, and then began.
He had the monitor set on calories rather than split so it was a bit difficult for me to judge, but when his first few strokes were at a relaxed 1200 to 1250 cal/hr, I knew I had a challenge on. Was pretty knackered after my preceding 7.5k, but upped to about 1:51 pace. This seems to be pretty much where he was, as our distances stayed within 10-20m for most of the way. I upped the pace in the second half to 1:47ish which seemed to give me a little cushion, and sprinted down to 1:30 for the last 200, with HR hitting 195.
First time I've actually been pushed at the gym, and he didn't even look too out of breath at the finish - think he would definitely have won tonight had he gone flat out, assuming his technique held up, as I didn't have a huge amount more. Given the state I was in, I shouldn't have tried to race, but you know me! We exchanged a few words afterwards though I was pretty out of breath... will have to find out more (like his 2k time) when I next see him.
2K 7:54.1 (1:58.5) 29
Even this warm down was beginning to seem like a struggle... definitely too few carbs recently.
Metres: 12,000
Alcohol: 0 (Friday, Saturday, Sunday and today - excellent!)
4K 14:30.9 (1:48.9) 29
Silly pace for the warm-up again. Didn't do the EF one as the gym was so busy and it's just a bit too long if someone wants to be a nuisance about the 15 minute rule...
4 x 500m 2' rest
1:37.9 35
1:37.8 36
1:37.5 36
1:37.7 36
Hit a fast pace, but really struggled with these - HR wasn't recovering well - only down to 140ish. Quit after the four, though I'd originally planned 6-8.
4K 14:54.0 (1:51.8) 29
Finally found someone who might be a challenge at the gym. He's about 6'6", and his technique isn't bad either. Have seen him a few times before, but never really full-on on the erg. He came over when I was 1.4k into the 'easy' 4k (about 1:57 pace at that point), set up for 2.5k, waited until I'd just reached that to go, and then began.
He had the monitor set on calories rather than split so it was a bit difficult for me to judge, but when his first few strokes were at a relaxed 1200 to 1250 cal/hr, I knew I had a challenge on. Was pretty knackered after my preceding 7.5k, but upped to about 1:51 pace. This seems to be pretty much where he was, as our distances stayed within 10-20m for most of the way. I upped the pace in the second half to 1:47ish which seemed to give me a little cushion, and sprinted down to 1:30 for the last 200, with HR hitting 195.
First time I've actually been pushed at the gym, and he didn't even look too out of breath at the finish - think he would definitely have won tonight had he gone flat out, assuming his technique held up, as I didn't have a huge amount more. Given the state I was in, I shouldn't have tried to race, but you know me! We exchanged a few words afterwards though I was pretty out of breath... will have to find out more (like his 2k time) when I next see him.
2K 7:54.1 (1:58.5) 29
Even this warm down was beginning to seem like a struggle... definitely too few carbs recently.
Metres: 12,000
Alcohol: 0 (Friday, Saturday, Sunday and today - excellent!)
Saturday, November 3, 2007
Making my first million
Metres, that is, not pounds. I only wish contracting were that lucrative! Needed just under 18km last night to reach the season million, so was determined to get there. Pre-exercise HR was good again (88), but I could still feel the effects of Wednesday's session and didn't quite seem to have the pace.
Tried the new Eddie Fletcher-style warm-up. Based on my 2K, it was supposed to be 5K at 1:57-2:04, with bursts of 1:48, 1:42 and 1:36. Went a bit quick (probably about 1:55) during the steady stuff, even though I was consciously trying to slow down from the way I usually do it.
5K 18:56.2 (1:53.6) 27
Tried a 2K then, to get a time on the board for CTC, but wanted to make it a good one. Started at 6:40 pace again, but it was too much of a struggle to hold it. Did just over 1200m, and then facing a 6:44 I jacked it in. Should have stuck it out, but just didn't feel like it.
That left 12km still to do to reach the million, but I wasn't really up for anything too hard, so decided on just 3 x 4km - a quick first one, slower second and warm-down final.
4K 14:29.8 (1:48.7) 29
4K 15:08.4 (1:53.6) 28
4K 16:14.2 (2:01.8) 27
Last season, I got to the million metre mark in early January, having only started in mid-October. This year it's taken half the season to get there, and at the current rate of progress I'm not going to exceed my total metres for last year (just over 2.4 million), but things will be different after Christmas when I'm not working.
Metres: 18,221
Alcohol: 0
Tried the new Eddie Fletcher-style warm-up. Based on my 2K, it was supposed to be 5K at 1:57-2:04, with bursts of 1:48, 1:42 and 1:36. Went a bit quick (probably about 1:55) during the steady stuff, even though I was consciously trying to slow down from the way I usually do it.
5K 18:56.2 (1:53.6) 27
Tried a 2K then, to get a time on the board for CTC, but wanted to make it a good one. Started at 6:40 pace again, but it was too much of a struggle to hold it. Did just over 1200m, and then facing a 6:44 I jacked it in. Should have stuck it out, but just didn't feel like it.
That left 12km still to do to reach the million, but I wasn't really up for anything too hard, so decided on just 3 x 4km - a quick first one, slower second and warm-down final.
4K 14:29.8 (1:48.7) 29
4K 15:08.4 (1:53.6) 28
4K 16:14.2 (2:01.8) 27
Last season, I got to the million metre mark in early January, having only started in mid-October. This year it's taken half the season to get there, and at the current rate of progress I'm not going to exceed my total metres for last year (just over 2.4 million), but things will be different after Christmas when I'm not working.
Metres: 18,221
Alcohol: 0
Thursday, November 1, 2007
Hoping for the best
Reading Thomas' blog today about how he's not feeling well at the moment, and knowing what I was like with just a minor virus last week, I'm just praying I'm fit and well for BIRC. Would hate to go and do a crap time. Can't imagine I could fail to break 7 mins, and probably wouldn't go if I felt that bad, but I really want to be confident of sub 6:45.
Could feel the effects of last nights session today, but in a good way. Because I generally do so rubbish in the morning sessions, and don't need the extra time with the shorter, more intense sessions at the moment anyway, I'm considering skipping my Saturday morning session in favour of one tomorrow evening instead. Friday's generally a pretty quiet night at the gym on the few occasions I have been.
Metres: 0
Alcohol: 3 (one BIG glass of wine again)
Could feel the effects of last nights session today, but in a good way. Because I generally do so rubbish in the morning sessions, and don't need the extra time with the shorter, more intense sessions at the moment anyway, I'm considering skipping my Saturday morning session in favour of one tomorrow evening instead. Friday's generally a pretty quiet night at the gym on the few occasions I have been.
Metres: 0
Alcohol: 3 (one BIG glass of wine again)
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