20 Minutes @ 24spm
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This is the July test for the development squad, but there is no reason why all of us can't give it a try.<br /><br />I took my shot at it this morning. Stats:<br /><br />20 minutes<br /><br />24 strokes per minute<br /><br />5104m <br /><br />1:57.5/500m average pace<br /><br />10.63 meters per stoke<br /><br />57 years old<br /><br />Male<br /><br />Lightweight (147 pounds)<br /><br />73 degrees & a bit humid, but not uncomfortable.<br /><br />At 4-minute intervals (PM3 default) my pace and heartrate were:<br /><br />1:57.5 127hr<br />1:58.1 132hr (134 is the top of my UT2 zone)<br />1:57.8 140hr<br />1:57.5 144hr<br />1:56.8 146hr (146 is the top of my UT1 zone)<br /><br />At 24 spm I'm usually training at about 2:02-2:05 pace because I try to maintain S10MPS, so it was a bit of a strain although I got a bit more proficient as I got farther into it and adapted. <br /><br />A nice little diversion from my regular training of the S.L.O.G.G.E.R., which is going well 10 weeks into the 26 week program.<br /><br />Rick
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Hi Rick,<br /><br />I was just wondering how your 26 weeks modified personal training program is proceeding. Looks good! Keep going! Suggesting a PB at BIRC.<br /><br />Cheers,<br />Arno
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<!--QuoteBegin-Arno+Jul 30 2005, 06:27 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Arno @ Jul 30 2005, 06:27 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Rick,<br /><br />I was just wondering how your 26 weeks modified personal training program is proceeding. Looks good! Keep going! Suggesting a PB at BIRC.<br /><br />Cheers,<br />Arno <br /> </td></tr></table><br /><br />Hi Arno, Thanks.<br /><br />So far I've been ahead of last year on all but a couple of workouts. It remains to be seen whether I'm better now or if I'm just reaching my peak a little earlier. At this point I'm optimistic.<br /><br />The twin grandchildren are 3 months old now, but I haven't managed to get a photo yet like yours to show them off. I still can't manage to match your blazing 500m either. <br /><br />Rick
Training
Bayko<br />1:57.5 / 1:44.0 (2k PB) = + 13.5 seconds = 112.98%<br /><br />Nav<br />1:44.8 / 1:36.9 = + 7.9 seconds = 108.15%<br /><br />I did 10k at 20 spm at 2k + 13.8 seconds or 112.4% a year ago, so doing 20 minutes at 24 spm doesn't sound very difficult.<br /><br />Low stroke rate speed is not relevent to a 2k though, as the speed at low stroke rates is highly dependent on a rowers torso height and arm length. These things determine the total drive length that can be accomplished at a restricted rating over time.<br /><br />At free ratings there is no restriction on total drive length per time.
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Rick--<br /><br />How do you interpret the "test" results? You HR remained low for what I am assuming was a maximum effort.<br /><br />And how do you feel the day after?<br /><br />Tom
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Tom,<br /><br />I don't know what it indicates. I'm hoping that Coach Teti will be posting a followup to help interpret the results.<br /><br />It seemed to be a full effort, although I may subconciously fear all-out tugs on the chain due to past back problems. As the test went on I got a bit faster, so I think that if I practiced the workout there would be a learning curve that would make it a wee be better.<br /><br />The day after felt fine, although in between I also had my 40th high school class reunion at which I ate mass quantities to fuel the next workout, danced like a fool as a warmup, and was scared to see what my body could become if I simply let myself go. I managed 31.5km at the same 24spm, but at a more sedate 2:04.6 pace, and never had my heartrate go above 127 (7 beats below my UT2 maximum). Watched the DVD Hidalgo to help pass the time. A good chunk of meters to help the once mightly Forum Flyers stay in the top 20.<br /><br />Rick<br />
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That's a v. impressive long row. Yesterday, I did a half marathon at a far more sedate pace than your long piece. Despite our efforts, the Flyers are beset by defections. How the mighty are brought low.<br /><br />Tom
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<!--QuoteBegin-John Rupp+Jul 31 2005, 12:57 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jul 31 2005, 12:57 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I did 10k at 20 spm at 2k + 13.8 seconds or 112.4% a year ago, so doing 20 minutes at 24 spm doesn't sound very difficult.<br /><br />Low stroke rate speed is not relevent to a 2k though, as the speed at low stroke rates is highly dependent on a rowers torso height and arm length. These things determine the total drive length that can be accomplished at a restricted rating over time.<br /><br />At free ratings there is no restriction on total drive length per time. <br /> </td></tr></table><br /><br />John,<br /><br />I know that you don't believe that this stuff has any value, which many of us have gone over with you before, so I won't attempt to sway your opinion. Do what you want. That's cool with me.<br /><br />I wasn't aiming my post at you.<br /><br />Rick<br /><br />BTW, have you taken me off your "Ignore" list? How come?<br />
Training
I wouldn't say it has "no" value, just that it doesn't have "as much" value as free rates.<br /><br />Also, did you do that on slides.<br /><br />There are 9 people in the ignore list so far, and 2 more on the way.<br /><br />I hadn't recalled putting you there yet, though there is plenty of room for more.