AT 2x10
1.59.1/HR 155/23spm
1.59.9/HR 155/24 spm
Felt a bit heavy-legged when I first sat down, but the session went fine. I did increase my stroke rate in the second interval--wasn't by design just felt more comfortable.
Re active recovery and a moving flywheel: You can always stop paddling w/ 15-30 seconds left. The fan might not reach a complete standstill, but close enough.
Tom
The Road to Boston 2007
Saturday Morning
10min WU - 2212m
AT 2x10min / max pace 1:50 / 26-28spm
Target:- 2x10min / avg pace 1:52.0 / 27spm / 3:30min rest
Actual:- 10min / avg pace 1:51.9 / 27spm / 2681m
Actual:- 10min / avg pace 1:51.8 / 27spm / 2683m
Total session: 6933m
5min CD - 1108m
Felt ok, nothing unusual about this session.
10min WU - 2212m
AT 2x10min / max pace 1:50 / 26-28spm
Target:- 2x10min / avg pace 1:52.0 / 27spm / 3:30min rest
Actual:- 10min / avg pace 1:51.9 / 27spm / 2681m
Actual:- 10min / avg pace 1:51.8 / 27spm / 2683m
Total session: 6933m
5min CD - 1108m
Felt ok, nothing unusual about this session.
Will Haskell, M50, lwt
I've got a chart that shows AT from 24-28 spm, but either way, you are correct in noting that I am working at somewhat low rates, both for UT1 and AT. Lower rates seem to enable me to hit my paces and stay w/in HR boundaries. I could rate a bit faster, but then I wouldn't be maintaining my power (such as it is) on my stroke.seat5 wrote:Hey Tom,
I thought AT was supposed to be 26 SPM at its slowest rate?
When I did my last trial, I think I rated about 28-29, also low.
One challenge for me will be to get comfortable at higher rates. The week after the test, I believe I'll start doing some TR workouts, which will require faster stroking. We'll see what happens.
Tom
Sunday Morning
15min WU 3332m
2k Test / Time 6:54.0 / avg pace 1:43.5 / 32spm
10min CD 2171m
Was a little nervous about this one since I've been having trouble with my workouts lately. It went well and I felt pretty good. This is 1.1 seconds faster than my last test. 100 m splits were fairly consistent ranging between 1:42.0 to 1:44.0. It still feels like a long way to go to get down below 6:50.0. I would like to be able to get down below that in training, then the race conditions and adrenalin will bring the time down even more.
I am going to skip the other IP workouts for this coming week (week 13) and do what I feel like and then start back up in week 14.
15min WU 3332m
2k Test / Time 6:54.0 / avg pace 1:43.5 / 32spm
10min CD 2171m
Was a little nervous about this one since I've been having trouble with my workouts lately. It went well and I felt pretty good. This is 1.1 seconds faster than my last test. 100 m splits were fairly consistent ranging between 1:42.0 to 1:44.0. It still feels like a long way to go to get down below 6:50.0. I would like to be able to get down below that in training, then the race conditions and adrenalin will bring the time down even more.
I am going to skip the other IP workouts for this coming week (week 13) and do what I feel like and then start back up in week 14.
Will Haskell, M50, lwt
There must be multiple charts out there, I guess. Mine says UT2 20--22, UT1 22-24, AT 26--28, TR 30--34, AN 36--46. I just always use the lowest number.TomR wrote:I've got a chart that shows AT from 24-28 spm, but either way, you are correct in noting that I am working at somewhat low rates, both for UT1 and AT. Lower rates seem to enable me to hit my paces and stay w/in HR boundaries. I could rate a bit faster, but then I wouldn't be maintaining my power (such as it is) on my stroke.seat5 wrote:Hey Tom,
I thought AT was supposed to be 26 SPM at its slowest rate?
When I did my last trial, I think I rated about 28-29, also low.
One challenge for me will be to get comfortable at higher rates. The week after the test, I believe I'll start doing some TR workouts, which will require faster stroking. We'll see what happens.
Tom
Today was 2 x 9 AT. Yesterday I did some kooky dancing for hours which I haven't done in years and can't work properly especially on stairs (pulled some odd muscle right over the hip bone on one side.) But it seems to not affect rowing at all, thank goodness, I would be REALLY annoyed.
2305 1:571./26
2313 1:56.7/26 was supposed to be 1:58 or slower.
3 more IPs this week and then 3 days off. We usually do some hiking over Thanksgiving but I may be forced to sit by the fire, read, chat, and eat yummy things instead. That would actually be very nice...
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Carla- the Thanksgiving fire with a good book sounds like a pretty good option. We usually run in a 10K Turkey trot on Thanksgiving morning. My husband used to run quite a bit, but took up the erg about a year ago. So, perhaps he will stick with me at a slower pace as we work up an appetite. I was in Washington DC for the weekend because my son is there- a totally pleasure trip--even managed 10 holes of golf.
OK- rowing report now. I did the 2x10' AT workout on Friday and held 2:09.6- almost exactly according to my plan. Today I did the 3x12' UT1 with the goal of 2:17...I seemed to be able to maintain 2:15 or 2:22---just nothing in between felt right and couldn't just "sit" on 2:17 which is how I expect the really good rowers to do it. (Must be poor technique) Anyway, ended up as follows.
2654m (2:15.6) 23spm
2657m (2:15.4) 24spm
2646m (2:16.0) 24spm
Left the gym in a rush. Tomorrow is the 3x3 TR and I am going to do it RIGHT....lots of warm-up and rest.
OK- rowing report now. I did the 2x10' AT workout on Friday and held 2:09.6- almost exactly according to my plan. Today I did the 3x12' UT1 with the goal of 2:17...I seemed to be able to maintain 2:15 or 2:22---just nothing in between felt right and couldn't just "sit" on 2:17 which is how I expect the really good rowers to do it. (Must be poor technique) Anyway, ended up as follows.
2654m (2:15.6) 23spm
2657m (2:15.4) 24spm
2646m (2:16.0) 24spm
Left the gym in a rush. Tomorrow is the 3x3 TR and I am going to do it RIGHT....lots of warm-up and rest.
Did my mile test. Target pace was 1.49.0
Managed a 148.9 pace, for a 5.50+ mile, so came in on plan, but the row was ugly.
Went off too fast: 1.48.2 for the first 250 (and beyond), I forgot to set the monitor to average splits, so I started trying to punch the "change units" button at the catch, I kept screwing up. I couldn't think straight and failed to track my pace.
After about 350 meters I sorted things out, realized I was going too fast, and settled. With 300 meters left, my legs began to complain,but I was able to hold the pace.
I failed utterly to use any of my usual mental tricks, except for counting down from 250 meters to go. Nothing like a test piece to give you a few things to work on.
Tom
Managed a 148.9 pace, for a 5.50+ mile, so came in on plan, but the row was ugly.
Went off too fast: 1.48.2 for the first 250 (and beyond), I forgot to set the monitor to average splits, so I started trying to punch the "change units" button at the catch, I kept screwing up. I couldn't think straight and failed to track my pace.
After about 350 meters I sorted things out, realized I was going too fast, and settled. With 300 meters left, my legs began to complain,but I was able to hold the pace.
I failed utterly to use any of my usual mental tricks, except for counting down from 250 meters to go. Nothing like a test piece to give you a few things to work on.
Tom
That sounds like a totally frustrating test, Tom, but you did get a good result even through all the monitor problems--good mental toughness! it really bugs me a lot when a workout gets screwed up from some technical boondoggle.
A really lousy workout for me tonight, but it's been such smooth sailing right along I guess I can't complain over one bad night. It was 5 x UT1 which should have been no problem but I think I'm just needing more sleep--too much staying up late and dancing and whatever. The last interval I really pretty much gave up and just turned it into a cool down.
2411 2:04.4/22
2396 2:05.2/22
2412 2:04.3/22
2389 2:05.5/22
1419 3:31.4/22 Yuck!
Tomorrow is 5 x 2 TR.
A really lousy workout for me tonight, but it's been such smooth sailing right along I guess I can't complain over one bad night. It was 5 x UT1 which should have been no problem but I think I'm just needing more sleep--too much staying up late and dancing and whatever. The last interval I really pretty much gave up and just turned it into a cool down.
2411 2:04.4/22
2396 2:05.2/22
2412 2:04.3/22
2389 2:05.5/22
1419 3:31.4/22 Yuck!
Tomorrow is 5 x 2 TR.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Carla,
The "hard" weeks of the IP do get tiring. I think the plan is a bit sneaky the way you go along w/out problems and then roll into a tough patch.. Because of some scheduling confusion, I skipped my Saturday workout last week and only did 4 sessions during the hard week, but it felt like plenty.
Will,
I meant to say that your 2k looked good. Am I right in thinking you are within 4 seconds of your target for Boston?
Tom
The "hard" weeks of the IP do get tiring. I think the plan is a bit sneaky the way you go along w/out problems and then roll into a tough patch.. Because of some scheduling confusion, I skipped my Saturday workout last week and only did 4 sessions during the hard week, but it felt like plenty.
Will,
I meant to say that your 2k looked good. Am I right in thinking you are within 4 seconds of your target for Boston?
Tom
I had never really thought about the hard weeks of the IP...I know I felt them and had assumed that something was wrong with me. I can relate to feeling tired (although I am a lousy dancer 
) and taking a stab at the monitor to change the settings is a challenge that I will only try in a UT1 piece. I applaud you Tom for not putting the handle down!!
I followed everyone's advice and did a long w/up and cool down- 6661 meters total. And, then I covered the HR data and set the monitor for a 5 minute rest. Yippee... Wish I had that work: rest ratio in life!
732m 2:02.9 31spm 181hr
735m 2:02.4 31 spm 185hr
738m 2:01.9 31spm 188hr
I am not sure what tomorrow will bring...other than returning college kids and lots of cooking.
) and taking a stab at the monitor to change the settings is a challenge that I will only try in a UT1 piece. I applaud you Tom for not putting the handle down!! I followed everyone's advice and did a long w/up and cool down- 6661 meters total. And, then I covered the HR data and set the monitor for a 5 minute rest. Yippee...
Wish I had that work: rest ratio in life!732m 2:02.9 31spm 181hr
735m 2:02.4 31 spm 185hr
738m 2:01.9 31spm 188hr
I am not sure what tomorrow will bring...other than returning college kids and lots of cooking.
Aha, so this is a hard week. I don't think I've hit one before. I'm only doing sessions a week, but I usually try not to do all the days in a row. No choice this week as we won't be home.
5 x 2 TR tonight, I am dreading it...but will do a 4K warmup.
Just finished, it was OK. target max was 1:53/30.
532 1:52.7/30
531 1:52.9/30
533 1:52.5/30
531 1:52.9/31
531 1:52.9/30
Tomorrow 3 x 7 AT.
5 x 2 TR tonight, I am dreading it...but will do a 4K warmup.
Just finished, it was OK. target max was 1:53/30.
532 1:52.7/30
531 1:52.9/30
533 1:52.5/30
531 1:52.9/31
531 1:52.9/30
Tomorrow 3 x 7 AT.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]