what training have free spirits been doing today?

[Recess]

Well done! I have to say though, your evil voices are nicer than mine. Mine, firstly would have tried to convince me to stop at half marathon distance. Then, they'd get sheer evil and try to tell me that a full marathon is only 10k and a bit more, just keep going!!

But well done to you. Good idea about splitting things up, takes the monotony out of a fair bit of time in the seat.

John

[dr3do]

Today was the longest distance I have ever rowed since I started. 30k at 2:19. Really wasn't too bad. [...] The evil voices didn't kick in until 1,500 to go [...] Believe me that 1,500m lasted a lifetime.

Wow, well done, JonT. =D>

[mardix]

Well done! I have to say though, your evil voices are nicer than mine. Mine, firstly would have tried to convince me to stop at half marathon distance. Then, they'd get sheer evil and try to tell me that a full marathon is only 10k and a bit more, just keep going!!

But well done to you. Good idea about splitting things up, takes the monotony out of a fair bit of time in the seat.

John

My evil voices start just before heading downstairs to the rower asking things like "Why are you doing this?" and "You do realize that this will be quite uncomfortable, don't you?"

[Rob C]

First time back on the C2 since shoulder / upper back injury last October. I should have been back some time ago, but laziness and probably a bit of trepidation that I'd hurt myself again put me off.

A rather slow 10k in just under 54 minutes isn't going to break any records.

The real concern is to try and teach myself to row differently so I don't strain myself again. According to the physio I had it all wrong.

[Recess]

If that's the case, post a video in the video thread. Maybe better to take advice from people who do it, rather than a physio (unless he knows his stuff).

John

[Paul Victory]

Having done no rowing for the previous two days, I decided to have a go at the Hour of Power today. I set my SB on the 2nd of May last year and hadn't done a full on hour since. I had one or two attempts recently where I HDed, but I decided that I would not HD today, no matter what. I was 8th in the online rankings for my age group with 15432m and 4th place was 15521m, so I saw this as an opportunity to climb the rankings.

My plan was to do the hour without any warm up as I didn't want to tire myself out beforehand. But I realised after a few hundred meters that I wasn't wearing a headband and I knew there was no way I would last a full hour with sweat pouring into my eyes. So I decided to do a 2k warm up - 2006m in 8:04.1 @ 2:00.6 pace and then went and got my headband.

15522m is just under 1:56 pace, so I decided to try to keep my splits under 1:56 for as long as possible. I actually got into a good rhythm at 1:54/1:55 pace and decided to go with the flow for as long as it lasted. At this stage my projected distance was showing around 15750m, which was over 200m ahead of my target and also ahead of my all time PB of 15681m. I wondered briefly if there was any chance of beating my PB, but figured that this was unrealistic as there was no way I would be able to sustain that pace for a full hour.

I reached 7881m at half way and I knew at that stage that I would definitely beat my target of 15522m if I could avoid blowing up. I kept under 1:55 for the next six minute split, but began to struggle at that stage. I began to see a lot of 1:56s and this gradually crept out to 1:57s and a few 1:58s. My projected distance went down to around 15600m, but I knew I was almost certain to achieve my target at this stage.

Entering the final six minutes, my projected distance was showing at around 15620m and I was struggling to hold 1:57s. With around 3 minutes to go, I could see the light at the end of the tunnel and I got my pace down to around 1:54 and my projected distance crept up to 15640m. So near and yet so far. I decided at that stage to go for broke and gradually got the splits down and my projected distance up to around 15660m. That was close enough to provide the necessary adrenalin and I really pushed over the last 40 seconds to get the projected distance up to 15680m and a kamikaze final few strokes got me home in 15692m for a new PB by 11 meters! I spent about a minute retching afterwards, but boy was it worth it!

My first PB since November 2011 and I'm almost (but not quite) as excited as I was about Padraig Harrington winning on the PGA Tour on Monday and Ireland beating England in the 6 Nations. Quite a good sporting week for yours truly (League Cup final excepted ).

Splits were as follows:

Time Distance Pace Rating
06:00.0 1573 1:54.43 29
12:00.0 1572 1:54.50 29
18:00.0 1578 1:54.07 29
24:00.0 1581 1:53.85 29
30:00.0 1577 1:54.14 29
36:00.0 1568 1:54.80 28
42:00.0 1558 1:55.53 27
48:00.0 1543 1:56.66 27
54:00.0 1541 1:56.81 27
1:00:00.0 1601 1:52.43 29

1:00:00.0 15692 1:54.71 28

[Rodger]

Congratulations, Paul. Sweet. Which PB next?

[Paul Victory]

Congratulations, Paul. Sweet. Which PB next?

Thanks Roger. I have to say, the thought did cross my mind. If I can beat that PB, might it be possible to beat others? Honestly, I don't know. Today was one of those days when everything just clicked. I'd like to think I have other PBs in me and extrapolating from my pace today suggests that some of these should be achievable.

I'll re-group for a day or two and have a think about it.

Paul V

[danfennell]

I spent about a minute retching afterwards, but boy was it worth it!

Love that quote.

Congratulations!!! =D> =D> =D>

Make sure you update your PB generator.

[Rob C]

Nice painful write up Paul. Have a day off to celebrate

[strider77]

Great row and write up Paul, at our advanced age its an amazing thing to get a PB - well done =D>

[sander]

Great PB indeed. Need to look up the translation of retching now.

[dr3do]

[…] but I decided that I would not HD today, no matter what. […] and a kamikaze final few strokes got me home in 15692m for a new PB by 11 meters! I spent about a minute retching afterwards, but boy was it worth it!

Congratulations, Paul. I hope, when I'm in your age, I will be in same absolutely stunning shape.

[sander]

Monday - Thursday

The week was a busy one. I flew to Brussels on Monday, returning Tuesday late in the night. Then I had to drive to Prague on Thursday for a series of meetings at the Ministry of Transport. Again, I didn't return before 9pm.

On Tuesday morning, I did a hotel gym triathlon (cycle - treadmill - elliptical, 2x3x10min) done at steady state pace.

On Wednesday I decided to spend the evening with my family, with the solid plan to return early from Prague and get in an interval session on the erg. It didn't work out. I didn't return earlier than 9pm, and really didn't have energy to do anything other than sit on the couch, after 5 hours of driving and 9 hours of meetings.

Friday

So on Friday I was determined to leave work early no matter what, and head for the rowing club. This week the ice thawed and we can row again, after being stuck on land since Christmas!

Of course it is hard to leave work early. There are always colleagues who need some last minute thing. Then I had to make a stop at the car repair shop for a new headlight. I used to change these myself, but it is a pain, and in the repair shop they do it for me in 10 minutes for the cost of the halogen bulb, without charging labor. So I have zero incentive to do it myself.

Anyway, I arrived at the club at 3pm (success!). First I helped Romana with rigging the new Wintech double for the junior girls. I decided to go for 288cm Croker big blade, 89cm inboard, 160cm span. We left the oar angle at 4 degrees.

The girls rowed the boat fine. We just had to set it a bit lower for them.

Then we took out our brand new and still unused Salani double and hit the water.

Just a steady state row, spending some time rowing next to the Junior girls for Romana to coach them.

I can happily report that our new double is an absolute pleasure to row. I immediately felt comfortable in it. It's a very stiff boat, but the whole setting, balance and boat feel is very close to Filippi. I don't have this with Wintech, which I find difficult to row at low speeds, especially the balance setting.

I wanted to open the throttle a bit more but Romana wanted to stick to steady state.

There are very few things that are better than the first row in a new boat, especially when it is your own.

Saturday

Hesitating between two options:

1. Do a 2km on the erg, then hit the water for a technique training in the single
2. Do a 6km trial in the single at head race pace

Romana commented that I should let it depend on the lake conditions. Arriving at the club, these were the conditions:



I hit the water together with the Men's pair, these guys:


We still have the very low water level, which makes it quite difficult to reach our winter dock. Some of those big stones are a bit wobbly. I asked them what they were rowing today, and they said 3x(5x2min/R2)/R6 at head race pace.

So I joined them. I figured that I would have time to think about technique in the rest periods. I liked that more than risking starting a 6km in a bad groove and getting nothing out of it. So I would do the 2min intervals, at head race stroke rate, and try to work on boat run.




Summary:

Code: Select all

dist_____|_time_____|_pace___|_HR__|_SPM__|_DPS_|_comment
2139_____|_13:58____|_3:15.9_|_129_|_19.7_|_7.8_|_warmup
6958_____|_29:53____|_2:08.8_|_165_|_27.3_|_8.5_|_Main set
2576_____|_17:06____|_3:19.1_|_140_|_18.8_|_8.0_|_Cool down
5566_____|_36:09____|_3:14.8_|_152_|_21.7_|_7.4_|_rest meters
17239____|_37:06____|_2:49.0_|_151_|_22.6_|_7.8_|_Total

There was a lot of debris in the middle of the lake, so I had to hug the shores, and a couple of the 2min intervals were interupted by hitting a log or tree branch with the blade or the hull.

28spm seemed to come naturally, so I am happy with that.

Some pictures of Lenka and Laura in their new Wintech double:


Tomorrow I have to accompany Dominik to an indoor baseball tournament, so no OTW rowing for me. Then I have to spend a week on a congress in Madrid. Will row in the weekend. Then I fly to Arizona for a week and a half. I have considered rowing in Tempe, but the website of the rowing club mentions that you have to successfully complete a float test under the supervision of a US life guard: http://s3-us-west-1.amazonaws.com/rowri ... _FINAL.pdf

I am sure I will float, but where do I find a US life guard? Wrote to the rowing club anyway ...

Here is the detail of today's training:

Code: Select all

 | Time_ | _Pace__ | _SPM___ | avg HR | max HR | DPS | Remarks
 | 13:58 | 03:15.9 |  19.7   |  129   |  165  | 07.8 | warming up
 | 01:58 | 02:04.5 |  28.0   |  161   |  176  | 08.6 | #1 
 | 02:02 | 02:41.4 |  19.8   |  162   |  176  | 09.4 | rest
 | 01:58 | 02:07.4 |  27.5   |  168   |  176  | 08.5 | #2 
 | 02:01 | 02:49.9 |  19.1   |  159   |  176  | 09.2 | rest
 | 02:01 | 02:11.0 |  26.7   |  166   |  175  | 08.6 | #3 - debris
 | 01:59 | 03:12.6 |  19.6   |  154   |  175  | 07.9 | rest/turn
 | 01:59 | 02:02.4 |  28.3   |  167   |  179  | 08.6 | #4
 | 02:04 | 02:52.2 |  19.5   |  161   |  179  | 08.9 | rest
 | 01:56 | 02:03.1 |  28.1   |  169   |  179  | 08.7 | #5
 | 06:04 | 03:28.5 |  27.9   |  151   |  178  | 05.2 | long rest / turn
 | 01:59 | 02:11.1 |  27.4   |  166   |  176  | 08.4 | #1
 | 01:59 | 02:57.1 |  19.6   |  159   |  176  | 08.7 | rest
 | 01:57 | 02:14.2 |  26.9   |  166   |  176  | 08.3 | #2 debris
 | 02:03 | 02:56.7 |  19.8   |  160   |  177  | 08.6 | rest
 | 01:59 | 02:11.9 |  27.5   |  167   |  176  | 08.3 | #3 
 | 02:00 | 03:29.1 |  18.3   |  153   |  176  | 07.8 | rest/turn
 | 01:58 | 02:07.7 |  27.0   |  165   |  177  | 08.7 | #4
 | 02:01 | 02:54.9 |  19.2   |  159   |  177  | 08.9 | rest
 | 02:04 | 02:07.0 |  27.1   |  167   |  177  | 08.7 | #5
 | 05:59 | 03:56.5 |  27.0   |  139   |  176  | 04.7 | long rest / turn
 | 01:59 | 02:11.9 |  26.5   |  157   |  172  | 08.6 | #1
 | 01:58 | 03:02.7 |  18.2   |  152   |  172  | 09.0 | rest
 | 02:03 | 02:14.0 |  26.6   |  163   |  173  | 08.4 | #2
 | 01:59 | 03:13.2 |  18.1   |  151   |  173  | 08.6 | rest
 | 02:00 | 02:12.7 |  27.4   |  163   |  175  | 08.2 | #3
 | 01:58 | 04:06.9 |  16.5   |  149   |  175  | 07.4 | rest/turn
 | 01:59 | 02:06.9 |  27.3   |  163   |  174  | 08.7 | #4
 | 02:02 | 02:57.3 |  18.4   |  154   |  174  | 09.2 | rest
 | 02:03 | 02:08.1 |  27.3   |  165   |  175  | 08.6 | #5
 | 17:06 | 03:19.1 |  18.8   |  140   |  175  | 08.0 | coolding down

[plummy]

You're a busy bunny Sander!!

Managed by best 60 mins for a few months today with 14635m. Had it mostly under control with a superhuman "distract your brain from the pain" effort. To be honest, it was pretty much under control but once my heartrate hits 160 (with a max of 174) my brain starts to think "this isn't good for you is it?" and the doubts creep in - especially as I haven't quite cleared the throaty bug I've had for nearly 3 weeks.
Never had any HD demons but fought off the "Slow Down" demons for a loooonggg time - and won.

All done at 25SPM which is a stroke rate I once thought I'd never be able to row anything at - so overall happy with the slow progress.

Edit - it was 14653m not 14635m - every little helps!!

[dr3do]

[…] but fought off the "Slow Down" demons for a loooonggg time - and won.

=D>

[Shang-Chi]

After a lot of getting in shape crab, I finally managed to do something serious !

3x250m/r2 ctc in 2:08.6 and after that I did 30min. In pace sub 2:00

[strider77]

Well done Dave and Mikkel =D> =D>

I prefer the longer stuff so to kick start the WRC

Sunday HM

21097-1:26:51.8-2:03.5-27

Tonight 17k

17000-1:10:44.3-2:04.8-27

[Paul Victory]

Well done Dave and Mikkel =D> =D>

I prefer the longer stuff so to kick start the WRC

Sunday HM

21097-1:26:51.8-2:03.5-27

Tonight 17k

17000-1:10:44.3-2:04.8-27

Nice start to the WRC Alan. Having bailed on a HM yesterday, I decided to do another one today. But unlike yesterday, when I set off at sub SB pace, I decided to take things easier with a view to ensuring I completed the distance today. I managed to keep the pace around 1:59 for the first 10k and then struggled a bit, but kept it from rising above 2:02 and every so often, got it back down to 1:59.

My focus was still primarily on ensuring I finished, but I began to concentrate on whether I could get to 15k in under an hour (which I managed with about 8 seconds to spare) and then tried to get through each successive 1k at an overall average of sub 2:00 pace. When I got to 19k in a couple of seconds under 76 minutes, I figured I should be able to make it to the end in sub 2:00 pace and I even managed a bit of a sprint at the end to finish in 1:24:10.9 @ 1:59.7 pace.

Just over 20 seconds outside my SB and happy enough with this on a somewhat creaky model C with dodgy foot straps in a gym with no air conditioning.

[plummy]

Still not sure why this thread isn't under the "Training and Racing" header...oh well...

A rare visit to interval land today to remind me why I hate races so much (EIRC isn't very far away). Couldn't face anything too long so opted for a favourite default of 4 x 750m with 3.5 mins rest.

2:48.1 ( 1:52.0 ) - OK-ish, bit sluggish
2:47.2 ( 1:51.4 ) - very gentle rolling start
2:46.4 ( 1:50.9 ) - very gentle rolling start
2:43.1 ( 1:48.7 ) - just counted strokes and tried to avoid looking at the monitor
Average was 1:50.8, 31SPM

There was a 3km Eddie Fletcher warm up and a 5k "cool down" for the World Erg Challenge metres to follow.

[strider77]

Paul Victory wrote: -Just over 20 seconds outside my SB and happy enough with this on a somewhat creaky model C with dodgy foot straps in a gym with no air conditioning.

Not so dusty Paul =D>

Dave, kudos for the intervals-I hate them with a passion =D>

Last night just did 2 x 8k with 1 mins rest total 1:06:39.1-2:04.9-27

[Recess]

Climbed back onto the erg yesterday for the first time since the Crash-B's. Verdict was a torn serratus anterior with added inflamation of the intercostals. Woo... hoo...

Anyway. Yesterday I managed 2 x 5k (4 hours apart) at 2:00 pace. It till hurts a bit, but I've found if I change how high I finish my stroke, it's manageable (if a bit ugly). But 2:00 was not a good pace, and was pretty tough - all bearing in mind the English champs are next weekend.

Today - another 5k at lunch, but managed to do the majority of it at 1:52 at 22spm (drag factor of 110). If I can keep knocking 8 seconds off each day leading up the EIRC, I'll be great

Will continue this week with slow 5 and 10k's - and next week, ramp up the speed work (including an attempt at the CTC). Next week should be a taper, but I get the feeling it'll be a crash landing leading to the 29th!

John

[dr3do]

Sunday is #runday.

As my knees felt good after the first 10', I decided to give it a try… and to run the 17.3km version of "Bremer Loop".

https://flow.polar.com/training/analysis/67523794

Nice cold weather, sometimes little mist, some chilli wind, not many people around, nice fresh odors to smell, singing birds and and… Was a very nice and enjoyable run.

[sander]

I love enjoyable runs!

[Shang-Chi]

An hour of power today, my first real row since feb.!
@1:58.5 15.185 meters, str 26 DF121. After that a 5K in 21:28, str 20 DF110