The Road to Boston 2007

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
George Dunning
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Post by George Dunning » October 27th, 2006, 9:04 pm

TomR wrote:AT 3x7

1.58.0/152HR/24 spm
2.01.0/154HR/24spm
2.02.9/152HR/23spm

Overall a decent session, although I'm discouraged by my need to slow to stay under the HR limit. I've spent the last several years erging to the mantra of "negative splits." Now, here I am going slower each interval.

Tom
What would the last one have been if you had done the first one at 2:03, do you think the splits might have been even or even negative?

George
'Salaam aleykum'

seat5
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Post by seat5 » October 27th, 2006, 9:14 pm

I am getting confused. We have a GeorgeD, a Kiwi George, and now George NZ....are you all the same person? :? :oops:
Carla Stein--F 47 HWT

[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]

TomR
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Post by TomR » October 27th, 2006, 9:59 pm

It's just our good friend George.

Re negative splits. I could start at 2.03 and have negative splits, but then HR in the first interval would be below target. The idea (I think) is to get the heart rate up to the desired level, then hold it and adjust the pace.

What I do like about the HR limit is that I know the level of exertion, and I know I can handle it. As I mentioned in a previous post, I am going to add some time to my UT1 intervals. I'll work a bit longer at the designated intensity. I was tempted to do a 4th 7 min AT interval tonight. I think I could have trained in the AT band (min pace, 2.04.5/500) and been at the right HR if I'd done one more.

Tom

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whaskell
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Post by whaskell » October 28th, 2006, 8:09 am

Saturday morning:

10min WU 2250m
AT 3x7min / max pace 1:50 / 26-28spm
Target:- 3x7min / avg pace 1:51.0 / 27spm / 2:45min rest
Actual:- 7min / avg pace 1:50.9 / 27spm / 1893m
Actual:- 7min / avg pace 1:50.8 / 27spm / 1895m
Actual:- 7min / avg pace 1:50.8 / 27spm / 1896m
Total session: 7545m
10min CD 2374m

Felt ok, not great. A little worn out from the work week. 78,578 meters rowed this week - second highest this season for me. Time change tonight - an extra hour of sleep :) . Tomorrow is UT1 2x12min.
Will Haskell, M50, lwt

TomR
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Post by TomR » October 28th, 2006, 5:36 pm

Bob--

Great job on the 2k trial!

Tom

George Dunning
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Post by George Dunning » October 28th, 2006, 6:18 pm

TomR wrote:Bob--

Great job on the 2k trial!

Tom
Second that - INSPIRATIONAL :!: :!: :!:

George
'Salaam aleykum'

seat5
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Post by seat5 » October 28th, 2006, 6:25 pm

TomR wrote:Bob--

Great job on the 2k trial!

Tom
Where did you guys see the results?
I'm sure it must be good, Bob, everyone says so, but haven't seen your time yet. Were you pleased with it? Fill me in!
Carla Stein--F 47 HWT

[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]

TomR
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Post by TomR » October 28th, 2006, 9:19 pm

Carla, Look under "Competition."

Did my UT1/3x16.

2.07.5/135hr
2.07.6/144hr
2.07.5/146hr

Didn't have to slow the pace on the third one.

With an "easy" week coming up, I'm hoping I'll be able to go a bit faster during the shorter intervals.

Tom

George Dunning
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Post by George Dunning » October 28th, 2006, 10:28 pm

seat5 wrote:
TomR wrote:Bob--

Great job on the 2k trial!

Tom
Where did you guys see the results?
I'm sure it must be good, Bob, everyone says so, but haven't seen your time yet. Were you pleased with it? Fill me in!
Xeno's link I went to Google video and downloaded the whole thing 7:57.9 (guess Bob has his 2k training band sorted now :D ), awesome to watch and I will keep it for inspiration.

Google video

George
Last edited by George Dunning on October 28th, 2006, 11:36 pm, edited 1 time in total.
'Salaam aleykum'

Bob S.
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Post by Bob S. » October 28th, 2006, 10:54 pm

Thanks, gang. It is good to hear from so many of you. I didn't get back from the coast until late this afternoon (Saturday) so it is taking me some time to try to catch up on everything. The hardest part of all this business was the drive down there. I stayed with a friend in Long Beach. Mapquest quoted it as 280 miles and 5 hours 20 minutes driving time. The total time coming back was only a bit more than that and I did have to make a few stops, so that wasn't too bad. The drive down, however, took almost 7 hours, what with road construction out in the desert near Mojave and really grungy stop and go on the freeway past the airport (LAX). We moved away from all that only three and a half years ago, but I already get culture shock when I re-encounter that thick soup they call air and the parking lots known as freeways. The current fire doesn't help any. It is 50 miles or more from Costa Mesa where I did the test, but Xeno was apologizing for the ashes that were irritating our throats. C.M. is more or less downwind from the fire. It wasn't so bad in Long Beach, but there was plenty of visible haze.

I posted a bit of the details on the USIRDS forum, but, as I mentioned in the message, I have to look at the video to get the rest.

Bob S.

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Joanvb
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Post by Joanvb » October 29th, 2006, 12:49 pm

Congratulations, Bob!

Gee...You make Long Beach sound like a hell hole. :)
As long as you don't want to drive anywhere outside of Long Beach, it's just fine. :lol:
Joan Van Blom
58 Ltwt.
Long Beach Rowing Association

TomR
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Post by TomR » October 29th, 2006, 1:13 pm

Joan--

Did you too do a trial? If so, hope it went (goes) well.

Tom

Bob S.
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Post by Bob S. » October 29th, 2006, 2:04 pm

Joanvb wrote:Congratulations, Bob!

Gee...You make Long Beach sound like a hell hole. :)
As long as you don't want to drive anywhere outside of Long Beach, it's just fine. :lol:
I had tentatively planned this message, but after seeing your comments, I realize that it is an imperative. I should apologize for for being so negative in that last message. The positive aspects of the trip far more than outweigh the negative aspects of smog and traffic. The Saturday morning trip to the Long Beach Rowing Association alone was worth the trip. With the clubhouse renovation completed, except for the fancy new decorations that are planned, it is really a beautiful setting. The weather was ideal that morning — warm sunshine and glassy water. I got there just as the college men and women were finishing up and putting their boats away and hung around long enough to see the veteran 8 crew with its 4 (or more?) Olympians take off. I had a nice chat with the one of the greatest champs of all, Angela Madsen (www.rowoflife.net), and got caught up on the current status of her planned trans-Atlantic row. The other boat traffic was fairly light for a weekend and I had the pleasure of watching a couple of seals cavorting on the other side of the back channel.

The day before, after the trial, I had a great lunch at the little cafe inside Mother's Market in Costa Mesa. After that I did a bit of shopping at the South Coast Plaza. I gotta admit, they ain't nuthin' much like that hyar in Big Pine.

Staying at Boris Beljak's beachfront condo in L.B. was an out-of-this-world experience in itself. On both Friday and Saturday morning I took advantage of the opportunity to use Boris' model D for my daily 10' wakeup piece. It is out on his balcony, looking directly south over the beach. To the right, I could see the old Queen Mary and the dome that once housed the "Spruce Goose" and, in spite of the haze, Catalina was visible to the southwest and rising sun was to my left. Directly south, I could see "the Queen's Gate" opening in the long breakwater and meditate on the fact that the only land between that and Antarctica is the little island of San Clemente about 50 (?) miles away.

There were a few joggers and cyclists using the paved path just below the balcony, but I missed out on the sunbathers that came out when it warmed up later in the day. No matter — the "bird watching" wasn't all that bad in C.M., at the S.C.P., and at the LBRA — not only the collegians Saturday morning, but the lively bunch of juniors Friday evening.

Bob S.

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whaskell
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Post by whaskell » October 29th, 2006, 5:07 pm

Sunday morning:

10min WU 2301m
UT1 2x12min / max pace 1:54.5 / 22-24spm
Target:- 2x12min / avg pace 1:57.0 / 23spm / 2:30min rest
Actual:- 12min / avg pace 1:56.9 / 23spm / 3079m
Actual:- 12min / avg pace 1:56.4 / 23spm / 3093m
Total session: 7253m

Definitely have the start of a cold or something, but this session still went well.
Will Haskell, M50, lwt

seat5
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Post by seat5 » October 29th, 2006, 7:06 pm

:D Just watched the video, Bob, what a great row, so steady and right on all the way. It must have been great to have Xeno there, he was so reassuring and calm and what a great strong 2K you produced! Awesome!!!
Carla Stein--F 47 HWT

[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]

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