Mar 12/13 Workouts

[[old] DougB]

I created a couple of online workouts for this weekend at 1900 GMT (2:00 PM EST, 11:00 AM PST).<br /><br />Saturday is the infamous 116-116-116-128-128-140 level 4 workout. I'll be doing this at a 1:38 reference pace (1:37 if I'm daring), which equates to somewhere around 1:53 pace at 20.7 spm, I think.<br /><br />Sunday is a 15K. We can make this a steady row (1:51 or so for me), or a 10 x 1500 at a faster pace. If we do the interval format, we'll have to figure out how to synch up. Maybe row 1500 meters, stop and rest (no paddling), and start up again at every 7 minute point. That would be 1:00 rest at 2:00 pace, 1:30 rest at 1:50 pace, 1:45 rest at 1:45 pace, if my math is correct. Or, if we're all fast and gluttons for punishment, resume at every 6 minute point (1:00 less rest).<br /><br />Sign up if you're interested. Don't worry about the pace - do what you can and we'll adjust.<br /><br />Doug

[[old] andyArvid]

Doug,<br /><br />Can't make it Saturday. But I'd like to give the 15k on Sunday a shot. I can hack 7 minute resets but not 6 min resets. I could also do 6:30 min resets (hold 2:00 for 1500 followed by 30 sec rest). This would be real tough but I could give it a try. Right now I have a facnination with how long I can maintain 2:00. With 7 minute resets, I am not sure what pace would be good. Maybe my 5k pace (1:56) or a little faster. I think 2k pace (1:49.5) would kill me.<br /><br />If you do steady state, I would go under 2:04. A bit faster than last week.<br /><br />BTW, I am glad to join in. I fully aware that I am not erging at the same level. I try not and do not wish to get in the way. If you want to go with 6 minute resets, that's ok with me. It is your workout.<br /><br />andy

[[old] Thomas]

I signed up for tomorrow's row. I plan on using the 1:37 pace chart. <br /><br />There is a session that sometimes rears its head which is 10 x 1500m with 1 minute rest. It is really hard. <br /><br /><br />Later,<br />Thomas

[[old] Thomas]

For those who are not familiar with this session, you want to use your current 2k, 500-meter pace to determine what reference pace to follow from the Wolverine plan. For 116 116 116 128 128 140 session, each of these sequences follows a set spm for a set number of minutes. Each of the sequences last 6-minutes with no rest going into the next sequence. So, since I will be using a 1:37 reference pace (based off of a 6:27.2 2k at the end of January), I will do the following:<br /><br />For the 116 sequence, a person would row 3-minutes at 18 spm @ 1:57, followed by 2-minutes at 20spm @ 1:53, followed by 1-minute at 22 spm @ 1:49. For the session, this 116 sequence is repeated, without rest, two more times, which means starting over at 3-minutes at 18 spm @1:57 and continuing on. The 116 116 116 will take 18 minutes. <br /><br />For the 128 sequence, a person would row 3-minute at 20 spm @1:53, followed by 2-minutes at 22 spm at 1:49, followed by 1-minute at 1:45. The 128 128 will take 12 minutes.<br /><br />For the 140 sequence, a person would row 3-minutes at 22 spm @ 1:49, 2-minutes at 24 spm @ 1:45, and 1-minute at 26 spm @ 1:41. The 140 completes the 36 minutes of rowing.<br /><br />There are no <i>planned</i> rests during the 36-mintues.<br /><br />This session starts off very innocently and becomes brutal at the end. There are only a few times I ever properly completed the 1:35 reference pace chart for this session. I think half of my attempts with this session had resulted in having to take a break in the second 128 or at the start of the 140. I have also learned that usually the next day I can only do a steady paced row.<br /><br /><a href='http://www.concept2.com/forums/wolverine_plan.htm' target='_blank'>http://www.concept2.com/forums/wolverine_plan.htm</a>

[[old] Sir Pirate]

I won't be taking part on-line this weekend, have a 60 min planned at 1:49/1:50 for tomorrow, and a 10K at 1:49/1:50 today.<br /><br />I wil check out the results, good luck all <br /><br />Sir Pirate

[[old] Thomas]

Sorry, but the results are not recorded. Doug got disconnected at the start.<br /><br />Otherwise, this session was killer. Cees went at it with an impressive 1:35 pace chart and I followed the 1:37 pace. Doug did the 1:37 pace off line.<br /><br />I had to let up a couple of times: once going into the second 128 and the other was going into the 140. <br /><br />Tomorrow will be very hard for me.

[[old] Thomas]

I stopped with about 6500 meters to go. I just did not have it this morning. I tried to restart myself after getting a drink of water, but I was just too drained.<br /><br />I saw the results. Excellent. Doug, that is very impressive that you rowed 1:49.8 for 15k. And then for Cees to row 1:51.4 after using a 1:35 pace chart yesterday for the 116 116 116 128 128 140 session is awesome.<br /><br />If you guys want to do a 2k next weekend as discussed with Doug, let me know. I would like to take a look-and-see approach to my training. My fastest 2k's in the past 6 months are a 6:22.5 done in November, 6:23.0 at the BIRC, and 6:27.2 at the GSIRC in January 2005. My aim would probably be 6:28.<br /><br />Later,<br />Thomas

[[old] DougB]

It was another one of those "full of energy" days for me, and I don't think the green tea and sports drink can explain it all. That was a fun row - I was getting stronger and stronger by the minute. The only drawback is that my stroke rate crept up from 22 at the start to 27 in the last 2K. Cees would have finished right with me if he didn't stop to take some water breaks.<br /><br />There was a moment of panic when my laptop said the wireless connection was unavailable, and then a few seconds later said it was available again. I didn't know if I was still in the race or not until I saw some other rower's paces change. This was after I re-wired my coax cables to get a better Internet connection (but now my wireless router is farther away). Next week I might have to row upstairs!<br /><br />Thomas - Cees and I also want to do a 2K next weekend, so I'll go ahead and create a race.<br /><br />By the way, Andy said he got PBs for both 15K and 1 hour. E-row motivates yet another rower to a personal best!

[[old] andyArvid]

It was a good row, especially since I had already run 11k in the early morning Brazilian sun (82° at 6:30, I sweat off 2kg ). total for the day 28k, 2+ hours.<br /><br />I was pretty steady with almost all splits between 2:03.5 and 2:04.2 for a 2:03.7. I slacked a little at 12k but got it back then sprinted little at the end to see how much was left. My legs were tired and sore at the end but CV was fine. Did most of it in UT1 crept into AT the last 5k. The slack at 12k was because I wanted to keep it in the lower AT range and was able to do that and then get back to pace.<br /><br />Beat last weeks hour distance, so it is a PB (14531). <br /><br />as for the 2k if it is one hour earlier on saturday I can do it. Sunday I am game for almost any type of punishment. My current goals are 40 min 10k, half and/or full marathon in April. Become a lightweight for OIRC 2k. and finally run a marathon under 3:20 in June or later.<br /><br />thanks again for the row.<br /><br />saude,<br /><br />andy