Well done, Anne. Solid improvement. The HR suggests you were working pretty hard! Aren't you glad you monitored it?
Tom
The Road to Boston 2007
Nice job, Anne! What did you have the monitor set on during the row, elapsed time, pace, watts? I've found it most useful to have it on average pace, and know what I have to get it down to in order to hit my goal. I find that more helpful than the elapsed time. But I've only practiced this successfully on longer pieces--I go all kaflooey when faced with a 2K--it's the mental side of it, I guess.
Tonight was supposed to be 4 x 12 min UT1. Since my target for UT1 (2:10) has obviously been way too slow (since I've done all my UT1s in the 2:06 range) I decided to change my UT1 targe to 2:06.
Somehow by the time I got down to the erg, I got mixed up and thought it was only 3 x 12 min. And then my PM3 started doing a strange thing and wouldn't stay on av. pace, it kept rotating through pace, watts, calories, meters, for the whole first one. In any case, I went out way too fast on the first one because I couldn't really get a grip on what I was doing. The next two were also faster than I'd planned and then I realized I had to do a 4th one which felt like death. I almost decided to skip the 4th one, but then made a deal with myself: if I did the 4th one, I'd do it at the target.
3 min rests
2951m 2:01.9 193w 22spm
2921m 2:03.2 187w 22spm
2923m 2:03.1 187w 22spm
2864m 2:05.6 176w 22spm
I agree with Will, a day off tomorrow is a most welcome thought!
Tonight was supposed to be 4 x 12 min UT1. Since my target for UT1 (2:10) has obviously been way too slow (since I've done all my UT1s in the 2:06 range) I decided to change my UT1 targe to 2:06.
Somehow by the time I got down to the erg, I got mixed up and thought it was only 3 x 12 min. And then my PM3 started doing a strange thing and wouldn't stay on av. pace, it kept rotating through pace, watts, calories, meters, for the whole first one. In any case, I went out way too fast on the first one because I couldn't really get a grip on what I was doing. The next two were also faster than I'd planned and then I realized I had to do a 4th one which felt like death. I almost decided to skip the 4th one, but then made a deal with myself: if I did the 4th one, I'd do it at the target.
3 min rests
2951m 2:01.9 193w 22spm
2921m 2:03.2 187w 22spm
2923m 2:03.1 187w 22spm
2864m 2:05.6 176w 22spm
I agree with Will, a day off tomorrow is a most welcome thought!
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Tom- I am glad to have monitored the HR to get a better understanding of this plan- I think the improvement will be long term- perhaps I should be on a 52 week plan. Anyway, I felt encouraged and ready to do a UT1 piece so returned to the gym quite early this morning---about 10 hours after the 2K and a lousy night of sleep (actually no sleep)
My main goal on this 3x15' UT1 workout was to keep HR below 160 which is my understanding on the bands and my atypically high HR.
I was quite pleased with the results--albeit, my pace was slower than past efforts
9767 2:18.2 (24sr) 156HR
3288 2:16.8 (24sr) 155HR
3246 2:18.6 (24sr) 156HR
3232 2:19.2 (24sr) 158HR
Had it been a perfect day, I'd have liked to do negative splits----but I don't want to be greedy.
I think I need to work on strength training if I plan to improve much. I hope you all have good weekends ahead.
My main goal on this 3x15' UT1 workout was to keep HR below 160 which is my understanding on the bands and my atypically high HR.
I was quite pleased with the results--albeit, my pace was slower than past efforts
9767 2:18.2 (24sr) 156HR
3288 2:16.8 (24sr) 155HR
3246 2:18.6 (24sr) 156HR
3232 2:19.2 (24sr) 158HR
Had it been a perfect day, I'd have liked to do negative splits----but I don't want to be greedy.
I think I need to work on strength training if I plan to improve much. I hope you all have good weekends ahead.
AT 2x8 after 2 days "rest," spent driving to and from meetings. I never felt entirely comfortable, but fortunately for me it was a short session. I was able to pull a few tenths faster than my recent AT 2x10, so I'll call it a success and move on.
Carla, you will do some serious damage to your 2k one of these days. When the faster stuff comes, you can gradually increase spm and pace, getting more comfortable at higher rates over several months.
Anne, coming back and doing a workout only 12 hours after a 2k is impressive. A body (even a young one) may need several days to recover fully from a race.
Tom
Carla, you will do some serious damage to your 2k one of these days. When the faster stuff comes, you can gradually increase spm and pace, getting more comfortable at higher rates over several months.
Anne, coming back and doing a workout only 12 hours after a 2k is impressive. A body (even a young one) may need several days to recover fully from a race.
Tom
Saturday morning: 10min WU 2314m
AT 2x8min / max pace 1:50 / 26-28spm
Target:- 2x8min / avg pace 1:51.0 / 27spm / 2:45min rest
Actual:- 8min / avg pace 1:50.9 / 27spm / 2164m / 2:45min rest
Actual:- 8min / avg pace 1:50.6 / 27 spm / 2170m / 2:45min rest
Total session: 5568
15min CD 3576m
Felt like I had more in me and could have gone faster. Had a better attitude this morning than last Thursday. The day off from rowing yesterday was needed.
AT 2x8min / max pace 1:50 / 26-28spm
Target:- 2x8min / avg pace 1:51.0 / 27spm / 2:45min rest
Actual:- 8min / avg pace 1:50.9 / 27spm / 2164m / 2:45min rest
Actual:- 8min / avg pace 1:50.6 / 27 spm / 2170m / 2:45min rest
Total session: 5568
15min CD 3576m
Felt like I had more in me and could have gone faster. Had a better attitude this morning than last Thursday. The day off from rowing yesterday was needed.
Will Haskell, M50, lwt
5 x 10' UT1 Target 2:06/22
Still feeling the 4 x 12' from Thursday, I was surprised to find, though of course that session was done way faster than intended. I decided I'd better stick closer to the intended target this time around.
2391 2;05.4 177w
2413 2:04.3 182w
2417 2:04.1 183w
2412 2:04.3 182w
2420 2:03.9 184w
I am not doing enough warm up and cool down--only about 1K warm up and almost no cool down. What do you guys do to make yourself do the cool down? It's such a DRAG! got any good ideas?
Still feeling the 4 x 12' from Thursday, I was surprised to find, though of course that session was done way faster than intended. I decided I'd better stick closer to the intended target this time around.
2391 2;05.4 177w
2413 2:04.3 182w
2417 2:04.1 183w
2412 2:04.3 182w
2420 2:03.9 184w
I am not doing enough warm up and cool down--only about 1K warm up and almost no cool down. What do you guys do to make yourself do the cool down? It's such a DRAG! got any good ideas?
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Carla,seat5 wrote:5 x 10' UT1 Target 2:06/22
Still feeling the 4 x 12' from Thursday, I was surprised to find, though of course that session was done way faster than intended. I decided I'd better stick closer to the intended target this time around.
2391 2;05.4 177w
2413 2:04.3 182w
2417 2:04.1 183w
2412 2:04.3 182w
2420 2:03.9 184w
I am not doing enough warm up and cool down--only about 1K warm up and almost no cool down. What do you guys do to make yourself do the cool down? It's such a DRAG! got any good ideas?
The target is supposed to be in the range between the figure in the UT1 column and the one in the UT2 column. If you are consistently going faster than the figure called for, you are working harder than necessary, which may result in over training. I saw, on the U.K. forum, that you are basing your paces on a 7:32 2k. From the IP chart, a UT1 workout should be in the range 2:06-2:10.5. Since you are doing it consistently under 2:06, you are working harder than UT1. I am not one to talk, because I have been doing the same mistake regularly, but I have been trying to correct that.
I think that it was George that pointed out that this is training, not racing and I know that we tend to forget that in the heat of a workout and tend to try to do better and better.
In regard to warmups and cool downs, I take them very seriously. The IP guide calls for 8-10 minutes of each for a UT1 session. Personally, I think that this is on the low side. I was just looking back at an old Mike Caviston message and he mentioned doing anywhere from 2k (for the light workouts) to 7.5k (before a race) warmups. I don't have any similar item for cool downs, but, for myself, I do at least 10 minutes and often 15. My warmups are 15-20 minutes for most workouts. My warmups start very easy, either 12 or 15spm at moderate pace and I up the rate and drop the pace every 3 minutes, up to 22 or 24spm. On the cool down, I usually do the reverse, but after my recent 2k time trial, I just poked along for 10 minutes at 12spm. I try to start the cool down within a minute after the completion of the workout - just enough time to turn off the fan, reset the PM, and maybe take a sip of water.
Don't skimp on either the warmups or the cool downs. That is just asking for trouble. Think of them as adding meters to your yearly total.
Bob S.
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Good point Bob. That is exactly how I got myself to do a warmup & coodown for every workout. Once I got it in my mind to "count" it for something, adding it to my totals for the millions of meters incentive prizes, it just became an automatic part of each workout.Bob S. wrote:
Don't skimp on either the warmups or the cool downs. That is just asking for trouble. Think of them as adding meters to your yearly total.
Bob S.
Rick
Well, that is a good way to look at it. Usually what happens is I'm trying to fit the workouts in too short a time. I just manage to finish up when my family gets home from karate & we haven't eaten dinner, this is usually around 10 PM, so I end up scrimping on the cool down. It would be better to cool down properly and then cook & eat all gross & sweaty than to skip the cool down and shower. I've tried having stuff for dinner that bakes while I row but you really run the risk of burning stuff...well, work hours are cutting down now so I must be able to think of a better schedule. But on AT and TR workouts I will be certain to warm up--any time I've had a decent PB in anything it was following a warm up of at least 15--20 minutes, sometimes longer.
As far as over training... I don't think I can, with only 4 sessions a week, and these UT1 workouts are at slower paces than I've rowed an HM (2:06.1). I may not survive the AT and TR paces very well, though, at least not if I treat them as hard numbers. To tell you the truth, I got screwed up on my lefts and rights and thought I was supposed to do the workouts at the paces given or faster, not at the given pace or slower, ie. I was going towards the right on the chart, not the left.
By the way, what is the Watts column supposed to be saying? I am not rowing at any 243 watts, which is what the chart says. Maybe that is for the AN or TR paces?
As far as over training... I don't think I can, with only 4 sessions a week, and these UT1 workouts are at slower paces than I've rowed an HM (2:06.1). I may not survive the AT and TR paces very well, though, at least not if I treat them as hard numbers. To tell you the truth, I got screwed up on my lefts and rights and thought I was supposed to do the workouts at the paces given or faster, not at the given pace or slower, ie. I was going towards the right on the chart, not the left.
By the way, what is the Watts column supposed to be saying? I am not rowing at any 243 watts, which is what the chart says. Maybe that is for the AN or TR paces?
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
That column is based on the 2k time pace times to the left of it. A 7:32 2k is done at a pace of 113 seconds/500m (1:53.0) and that pace corresponds to 243 watts. If you did a 7:32 2k, you were putting out an average of 243 watts at the time.seat5 wrote:
By the way, what is the Watts column supposed to be saying? I am not rowing at any 243 watts, which is what the chart says. Maybe that is for the AN or TR paces?
Bob S.
Well Carla, you and I are in the same boat---so to speak---because I have been scrimping on the warm-ups and cool downs. Even using the word scrimping is a stretch. In order to get the workout done without interfering too much with life, I have jumped off the erg about 200m after finishing a workout. I am diligent about stretching my hamstrings--and showering 
but that is my post-workout routine.
I am questioning whether to join those of you who are doing the 26 week plan. I began this program doing a 22 week plan and that as why my 2K was a week after yours. My initial intent was to race in late January (Bob, I believe the Cincinnnati race is the week before Long Beach). But, now I am thinking about racing in late February and doing the pieces that y'all (that is a southern expression for you- plural) are doing. Is there any problem just switching to more weeks? It doesn't appear the workouts really get too different until the final weeks of the plan.
Tomorrow is my first TR piece...should be interesting. I have had two days off---bicycling and a great round of golf occupied my time.
Tom, I suppose that doing the UT1 workout shortly after the 2K test meant I didn't give the test my "all".
I was so intent on pacing and never gave the proper surge at the end. So much for hindsight...
Anne
In order to get the workout done without interfering too much with life, I have jumped off the erg about 200m after finishing a workout. I am diligent about stretching my hamstrings--and showering but that is my post-workout routine.I am questioning whether to join those of you who are doing the 26 week plan. I began this program doing a 22 week plan and that as why my 2K was a week after yours. My initial intent was to race in late January (Bob, I believe the Cincinnnati race is the week before Long Beach). But, now I am thinking about racing in late February and doing the pieces that y'all (that is a southern expression for you- plural) are doing. Is there any problem just switching to more weeks? It doesn't appear the workouts really get too different until the final weeks of the plan.
Tomorrow is my first TR piece...should be interesting. I have had two days off---bicycling and a great round of golf occupied my time.
Tom, I suppose that doing the UT1 workout shortly after the 2K test meant I didn't give the test my "all".
I was so intent on pacing and never gave the proper surge at the end. So much for hindsight...Anne
I hope I didn't screw up. Mine is a 22 week plan, and I just started week 4. Hopefully this means I have 18 weeks until the Crash B.
I was good today and did a proper warm up (5K) for my first AT workout. (Well, it's a Sunday, so I had plenty of time). Target was 1:58 or 1:59, depending on whether I'm pretending to be able to do a 7:32 or 7:28 2K. It came out to 1:59.3/26 spm which is something like 9.6 mps, a little low on that. It was hard work, and the splits get slower instead of faster, the way I like to do workouts usually. 2K cool down after, probably not enough but better than I've done before. I cooled down on the slides but did the warm up and work out on standard erg.
When I take it off the slides, the front foot starts out right in front of the front slide, and the back foot between the end bar of the back slide and with the carriage thing in front of it. By the time I was done, the whole thing, erg and both slide parts, had been scooted about 4 feet across the floor. That's got to be a waste of energy there! I am watching my force curve carefully and I don't think I'm doing anything technique wise to cause this--guess I'd better get some stickyish rubber stuff to put around the feet or something. Sometime it's going to make it all the way over to the standing floor fan I have in front of the erg and push it over.
Tomorrow off for violin lesson and 2 x 12 UT1 Tuesday.
I was good today and did a proper warm up (5K) for my first AT workout. (Well, it's a Sunday, so I had plenty of time). Target was 1:58 or 1:59, depending on whether I'm pretending to be able to do a 7:32 or 7:28 2K. It came out to 1:59.3/26 spm which is something like 9.6 mps, a little low on that. It was hard work, and the splits get slower instead of faster, the way I like to do workouts usually. 2K cool down after, probably not enough but better than I've done before. I cooled down on the slides but did the warm up and work out on standard erg.
When I take it off the slides, the front foot starts out right in front of the front slide, and the back foot between the end bar of the back slide and with the carriage thing in front of it. By the time I was done, the whole thing, erg and both slide parts, had been scooted about 4 feet across the floor. That's got to be a waste of energy there! I am watching my force curve carefully and I don't think I'm doing anything technique wise to cause this--guess I'd better get some stickyish rubber stuff to put around the feet or something. Sometime it's going to make it all the way over to the standing floor fan I have in front of the erg and push it over.
Tomorrow off for violin lesson and 2 x 12 UT1 Tuesday.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
There was a comment from someone (George?) early in our training that the workouts would get plenty hard.....we were to enjoy the early ones!Today's TR workout was certainly tough for me. 3x3' (goal <2:03) (3 minute rest)
Warm Up - 4016 - watched the news on TV to pass the time
2216- (2:01.8) 31 spm 183 (my guess it that is 93% max HR)
739- (2:01.7) 31spm 178 - the first one was fun
739 (2:01.7) 31spm 184 - manageable
736 (2:02.2) 31spm 187- would have quit if I didn't need to report it to you!
Cooldown- 1144
Warm Up - 4016
- watched the news on TV to pass the time2216- (2:01.8) 31 spm 183 (my guess it that is 93% max HR)
739- (2:01.7) 31spm 178 - the first one was fun
739 (2:01.7) 31spm 184 - manageable
736 (2:02.2) 31spm 187- would have quit if I didn't need to report it to you!
Cooldown- 1144
Been offline for a coupla days:
Friday, AT 2x8, avg 1.58.2
Saturday, I was supposed to do UT1 3x12, but spent the day working outside and didn't have the energy to row.
Sunday, AT 2x8, avg 1.59.5, slower than Friday (which I did after 2 rest days).
Curious to see what sort of "training" I get while working in the outside, I wore my HR monitor yesterday. During the time actually trudging thru the woods w/ chainsaw or skidder cable, 69 minutes/124 avg HR. A UT2 session, I guess.
Tom
Friday, AT 2x8, avg 1.58.2
Saturday, I was supposed to do UT1 3x12, but spent the day working outside and didn't have the energy to row.
Sunday, AT 2x8, avg 1.59.5, slower than Friday (which I did after 2 rest days).
Curious to see what sort of "training" I get while working in the outside, I wore my HR monitor yesterday. During the time actually trudging thru the woods w/ chainsaw or skidder cable, 69 minutes/124 avg HR. A UT2 session, I guess.
Tom
Monday morning: 10min WU 2233m
AT 2x8min / max pace 1:50 / 26-28spm
Target:- 2x8min / avg pace 1:51.0 / 27spm / 2:45min rest
Actual:- 8min / avg pace 1:51.0 / 27spm / 2163m / 2:45min rest
Actual:- 8min / avg pace 1:50.9 / 27 spm / 2164m / 2:45min rest
Total session: 5560m
10min CD 2312m
AT session went well, did not feel like much effort.
Tuesday Morning: 10min WU - 2228m
UT1 3x15min / max pace 1:54.5 / 22 - 24 spm
Target: - 3 x 15min / avg pace 1:57.0 / 23 spm / 3min rest
Actual: - 15min / avg pace 1:56.9 / 24 spm / 3min rest
Actual: - 15min / avg pace 1:56.9 / 23 spm / 3min rest
Actual: - 15min / avg pace 1:56.9 / 23 spm / 3min rest
Total session: 13497m
This one felt good also, felt focused and strong all the way. First TR session tomorrow.
AT 2x8min / max pace 1:50 / 26-28spm
Target:- 2x8min / avg pace 1:51.0 / 27spm / 2:45min rest
Actual:- 8min / avg pace 1:51.0 / 27spm / 2163m / 2:45min rest
Actual:- 8min / avg pace 1:50.9 / 27 spm / 2164m / 2:45min rest
Total session: 5560m
10min CD 2312m
AT session went well, did not feel like much effort.
Tuesday Morning: 10min WU - 2228m
UT1 3x15min / max pace 1:54.5 / 22 - 24 spm
Target: - 3 x 15min / avg pace 1:57.0 / 23 spm / 3min rest
Actual: - 15min / avg pace 1:56.9 / 24 spm / 3min rest
Actual: - 15min / avg pace 1:56.9 / 23 spm / 3min rest
Actual: - 15min / avg pace 1:56.9 / 23 spm / 3min rest
Total session: 13497m
This one felt good also, felt focused and strong all the way. First TR session tomorrow.
Will Haskell, M50, lwt