While the cats away... my weekend plans

[Recess]

I'm waiting for an effect to render, which recently, means I end up surfing this forum. Anyway, I thought I'd post this time instead of reading.

My lovely wife and one daughter are away until Sunday evening, and the toddler still takes a 2 hour nap during the day. Therefore... I'm going to try to fill up some of my sig-box this weekend:

Tonight:
Warm Up - 1000m - 5 mins easy - 500m - 5 minutes easy - CTC (just registered my name) - 2 mins easy - LP - cool down.

Tomorrow During Nap time:
Warm Up - 1mile - 2 mins easy - 100m - 2 mins easy - 1 minute - 5 mins easy - 10k - cool down

Tomorrow After her Bedtime
Warm Up - 4mins - 5 min easy - LP again - 2 mins easy - 2k - 5 mins easy - 6k - Cool Down

Sunday During Nap time:
Warm up - 2k - 5 mins easy - 30 mins - 5 mins easy - 500m

Probably no evening venture as I'll have a full house again.

I guess I'm just posting this so I have a record of what I'm planning to do over the weekend. But as I'm just making it up as I go along, if anyone has any thoughts on whether this is a bad idea, let me know before 19:30 tonight!!!

Next stop, try to find RowPro competitors to row against to keep me honest...

Render finished...
John

[Grobi]

John, looks like there's busy weekend waiting for you Are all distances - apart from the easy bits - meant to be done at maximum effort? If so, then you're really really brave! Just some of my initial thoughts when I read your post, feel free to ignore them:

- You're doing two 2ks back to back (Saturday and Sunday). I usually need four/five days minimum to fully recover after a 2k TT.
- Sunday you're doing 30min only five minutes after a 2k
- I'd start with the longer pieces, for example tonight the ctc, then the 1k, then the 500, then the LP. For me it would be easier for the mind.

But if all these rows are meant to have a base from where to improve in the future, then go ahead. As a side effect you will improve noticably on the meterboard

[Recess]

I'm hoping they'll be at as max as I can manage - but as you asked, this is mostly about getting scores on the board to then come back and improve on them.

I think I'm the reverse to you though, I prefer the short bits at the front. Wait... that sounds strange....

You're right about the 2k then 30 mins though. The 30 wouldn't be a good effort. I'll drop the 2k, and hammer the 30 instead. I will take your suggestions on board, and let you know how I get on.

J

[Grobi]

Dropping the 2k on the Sunday (when you already have two busy days in your legs) sounds like a good plan! Good look with your programme and keep us posted how you're getting on with it!

[Recess]

So, tonight's scores on the board...

1000m: 3:25.3
500m: 1:37.4 (bad idea after the 1000. Started at 1:30, faded fast)
CTC: 14:34.2 (posted to their site)
LP: 1:30 though I've no idea what I'm doing with this

Not bad. Though must improve on 500!

[Recess]

6k 22:59.6
100m 18.9
1 mile 5:43.8
LP 1:30

Breathing out of my backside after the 6k. Not sure how this evening's 10k will fair!

J

[Stan]

Great reading this stuff. Well done so far! You definitely need to change that avatar though

[Paul Victory]

Fantastic results so far. =D> =D> =D> You're obviously a lot fitter than you think you are. Keep up the good work.

Paul V

[Recess]

Aww, thanks folks - encouragement like this is amazing to hear. Sadly tonight's session was a bust due to a teething toddler. But I could probably do with the rest. 10k tomorrow...

Thanks again for the words.

J

[Recess]

Ugh... I think my plans were a bit over ambitious! No improvement on other times, but 10k in 38:55.8

Rest day tomorrow methinks. Which means a 23mile bike commute! Wahey!!!

Thanks for keeping me company this weekend folks!

John

[Stan]

And thank you for entertaining us with tales of daring
Great work there!

[Recess]

So I intended to add and improve to my table this weekend. Then in Friday night I made the poor decision that navigating the kids room with toys strewn over the floor should be done in the dark. Cue me kicking a box and breaking my third toe.

I managed a 500 in 137.3 and 7680m in 30 minutes though.

In other news, I weighed myself and seems I've over-estimated things. I'm only 76kg!! I'll work hard this month so I can get into a lightweight role in November's CTC.

And finally. I'm doing all this with a drag factor of 191 and an average 25spm. It's what I'm comfortable with, so don't really see me changing , but just thought I'd mention it.

Hope you're all having good weekends.

John

[Rodger]

A bit late this response of mine, but I am wondering: you broke a toe but decided to row an all-out 500m anyway? That's dedication!

Given that November's CTC is a sprinting challenge, I suspect lightweights will be in the minority even more than usual, so you should be in a high boat with that 500m pace.

[Grobi]

I'd echo Rodger's comment. Doing a flat out 500 with a broken toe is true commitment! Well done! =D> A drag factor of 191 looks a bit hight to me but as long as you're happy with it it's ok. And your times show that it can't be that wrong for you.

[Recess]

Gee, shucks. Thanks for the support. The toe's ok - just hurts, it's not like it's poking out at a strange angle - and it's a nice colour too!

I think the drag factor thing probably comes down to fast twitch vs slow twitch for me. If I reduce it to the 140ish that some people recommend might be better, I can't get my SPM up fast enough to get a decent time! It's the same with my cycling, I'm a lower cadence power type rather than a fast spinning Lance type.

And without the drugs too of course.

John

[Recess]

So it's been 3 months since I bought Marks rower, and one of my two main goals was to get above 8000m for 30mins.

Between the January challenge, RowPro and the PB image generator on here, I found the motivation to drive hard tonight, and did it! 8042. Last night was 7992 so I was determined!

Now to go sub 7 for 2k.

Anyway, thanks for the motivation folks!!!

J

[Thomas W-P]

Well done Mr Wolvie!

[strider77]

Astonshing Mr Wolvie take a bow

[Paul Victory]

Well done John. Breaking 8k is a big milestone. =D> =D> =D> You can't be that far away from going sub 7 again.

[plummy]

Agreed - very impressive 2 x 30 mins in 2 successive nights.

If you can do 8k+ in 30 mins you can go sub 7. I have gone sub 7 twice and the nearest I have ever got to 8k was 7885m - (5 years ago)

[Paul Victory]

Agreed - very impressive 2 x 30 mins in 2 successive nights.

If you can do 8k+ in 30 mins you can go sub 7. I have gone sub 7 twice and the nearest I have ever got to 8k was 7885m - (5 years ago)

If you apply Paul's Law (5 seconds reduction in pace for each doubling of distance), 8k for 30 minutes should equate to 6:50 for 2k. So a sub 7 2k should be well within your capabilities. Paul's Law assumes balance between speed and endurance, so the specific figures may change from individual to individual, but you get the picture.

[Recess]

Hey folks.

Can I just say thanks again for all your comments. You've no idea how helpful it is to get a response that even knows what I'm on about! Not that no-one I know cares, but things like breaking the 8k ceiling - it doesn't mean much to people who don't have any experience of trying to do it. So even the fact you reply is enough - your supporting comments are an added bonus.

So much of a bonus, that egged on by David's post saying I should be able to do it, I came home and went for the 2k. Good news / bad news.

Good news - I did it in 6:52.8 !!!!!!
Bad news - then I read Paul's post with the 6:50 estimate 'gauntlet' - and thinking back to the session, I'm sure I could have done it.

Maybe not tonight... but challenge accepted!

Thanks again folks.

John

[Paul Victory]

Hey folks.

Can I just say thanks again for all your comments. You've no idea how helpful it is to get a response that even knows what I'm on about! Not that no-one I know cares, but things like breaking the 8k ceiling - it doesn't mean much to people who don't have any experience of trying to do it. So even the fact you reply is enough - your supporting comments are an added bonus.

So much of a bonus, that egged on by David's post saying I should be able to do it, I came home and went for the 2k. Good news / bad news.

Good news - I did it in 6:52.8 !!!!!!
Bad news - then I read Paul's post with the 6:50 estimate 'gauntlet' - and thinking back to the session, I'm sure I could have done it.

Maybe not tonight... but challenge accepted!

Thanks again folks.

John

Wow! Well done John!

6:52.8 is a great time and the 6:50 calculation based on Paul's Law is a fairly rough approximation that (in my experience) tends to slightly overstate the reduction in speed with distance. I think 4 to 4.5 seconds is more accurate for most people, which would give a 2k time of between 6:54 and 6:58 for an 8k 30 minutes.

Either way, sub 7 is great and is WAY out of my reach at present, so I can only repeat what I said before. Well done!

[Grobi]

Hi John,

huge congrats on reaching those big milestones!