The Road to Boston 2007

TomR · Post by **TomR** » December 12th, 2006, 12:59 am

Does WTF mean "won't that [be] fun"?

Remember, for the long TR intervals, the pace can be somewhere been 2k and AT.

I expect your machine to jig happily.

Yankeerunner · Post by **Yankeerunner** » December 12th, 2006, 9:12 am

3 X 7' AT (3.5'r)

2410m w/u in 11'

7' 1810m 1:56.0 24spm 143hr (recovered to 66hr during rest)
7' 1818m 1:55.5 24spm 149hr (rec. to 74hr)
7' 1826m 1:55.0 25spm 152hr (rec. to 81hr)

1240m c/d in 6'

Standard erg, 124df, 54 degrees, 44rhr. Not bad. Edging my paces down ever so gradually.

156,792m in the Hoilday Challenge.

Rick

Anne · Post by **Anne** » December 12th, 2006, 6:14 pm

I'm second guessing lots about my time on the erg and am not sure if that is normal, pathetic, or just humorous (as in "why on earth waste time caring about it"?!) Anyway, I have been keeping up with the IP plan--just forgot to post the last few sessions. On Saturday a friend worked with me on drills....Sunday was rest.

Monday: AT 2x9' (4'rest) and averaged 2:08.5- consistent splits
Today: UT1 2x15' (3' rest) and averaged 2:16.1- second split was a bit longer since I was totally focussed on technique and slowed down the SR to work a problem area.

I am scheduled to do a 2K this week and may just rebel. This would be my first "violation" of the plan

I did a 2K for the CTC challenge two weeks ago and I'm frankly scared of bombing out--not seeing progress.

Jigging? I thought there was a thread on jigging back when the CTC had a 500m challenge...in my dreams I would be able to pull hard enough to jig the machine!!

seat5 · Post by **seat5** » December 12th, 2006, 8:05 pm

What IS jigging? is that when the erg moves across the floor? I ram a flag pole in front of the erg and into the baseboard so it can't move forward.

Today is 4 x 4 TR, 1:53/30 .....will edit this with results later

whaskell · Post by **whaskell** » December 12th, 2006, 8:10 pm

Tuesday Morning
10min WU 2249m
UT1 2x15min/max pace 1:54.5/22-24spm
Target: 2x15min/avg pace 1:57/23spm/3min rest
15min/1:56.9/23/3850m
15min/1:56.9/23/3850m
Total: 9011m

Felt good. Glad I only had two reps to do. TR 5 x2min tomorrow.

Holiday Challenge: 183,528m - Almost there

whaskell · Post by **whaskell** » December 12th, 2006, 8:12 pm

Carla, you've got the idea of jigging. My understanding is that it is better if it jigs towards the flywheel rather than towards the back end of the rail. Sometime my erg jigs in both directions depending on how hard I am rowing. Probably means something major wrong with my technique...

seat5 · Post by **seat5** » December 12th, 2006, 10:03 pm

Well, if that is jigging, mine doesn't jig, it gallops, thus the flag pole. It does it the worst if I warm up on the slides and then do a race distance, strapped in instead of not.

4 x 4' TR, standard erg Felt like I was doing each one slower, but it turned out the other way, I was sort of surprised when I wrote them down. 5K w/u and 5K c/d.

1059 1:53.3/30 4 min rest--I did lengthen this from 3:30 on the 6' intervals
1059 1:53.3/30
1061 1:53.1/30
1063 1:52.8/30

Tomorrow is 3 x 17 UT1, I enjoy those sessions. Dreading 3 x 6 TR. I really want to do them at 1:53, but this may be a pipe dream. I've at least got to lengthen the rest a tad to even have a chance.

TomR · Post by **TomR** » December 12th, 2006, 10:33 pm

UT1/2x17

2.06.8/139hr/21 spm
2.06.0/146/21-22spm

No jigging at UT1 rates. Like Will, I get my machine both to-ing and fro-ing at high rates. I've noticed more rearward action lately, which cannot be a good thing.

152+k toward Holiday Challenge.

Well done on the 4x4, Carla.

Yankeerunner · Post by **Yankeerunner** » December 13th, 2006, 9:51 am

3 X 19' UT1 (4.75'r)

2160m w/u in 10'

19' 4771m 1:59.5 22spm 146hr (recovered to 70hr during rest)
19' 4774m 1:59.4 23spm 151hr (rec. to 78hr)
19' 4650m 2:02.6 22spm 147hr (rec. to 72hr)

1017m c/d in 5'

Standard erg, 122df, 56 degrees, 46rhr. Mixed signals. I felt strained about halfway through the 2nd piece and had to slow from the 1:59.0 pace that I'd been holding. The lower back was also aching and I almost called it a day there. But the HR came down quickly between pieces and I decided to take the advice that I might give to others....to go to the slower end of the UT1 band and finish the workout off there. I did and I'm glad.

A pattern is developing. On Sunday's time trial my HR topped out in the low 150's instead of the 170+ that I usually get in a TT. Yesterday my AT workout topped out a little lower than usual, also in the low 150's. Today the HR went above the UT1 recommendation, again getting to low 150's. Now that I'm armed with that information I have to decide what to do about it.

174,165m for the Holiday Challenge.

Rick

Rocky · Post by **Rocky** » December 13th, 2006, 12:48 pm

Rick,
I never know what to make of heart rates. Yesterday while I was erging, my DH finished his workout early and moved the fan (which is usually blowing on him) to behind me. My HR dropped 5 bpm, though I maintained the same pace. I assume this occurred because of the cooling effect of the fan, and because I relaxed because I was much more comfortable.

There is also the story of the cyclist who whose heartrate didn't increase as usual during hill climbs. Turned out he had a blocked artery.

http://www.polarusa.com/stories/showsto ... toryID=112

So, I guess there are several factors that affect HR. If your HR is doing something very different than usual, you might consider getting it checked out.

seat5 · Post by **seat5** » December 13th, 2006, 8:47 pm

My first genuine handle down since I started training again this fall. What a lousy workout! Rick, your UT1 session was great. 3 x 19 seems like a long time and your paces throughout are fast.

This was only 3 x 17 but on the third go I just didn't have it. Everything ached. I stopped with about 3 minutes to go and drank and tried to start again but then banged into the ends of the slides. Finally got going again at the right pace but then just gave up, everything just felt awful. I think I need to stretch a lot tonight and get some sleep.

"max pace" 2:05
4121m 2:03.7/22
4098m 2:04.4/22
3721m ?? around 15 min. It was clearly slipping--the average was around 2:04.7 when I quit the first time.

Oh well.

122K for the HC. I don't know if I'm going to make it this year....

TomR · Post by **TomR** » December 13th, 2006, 9:15 pm

30r20 tonight.

Average was 2.01, best so far by more than a second. I put the monitor on watts and targeted 200. Held that for about 23 minutes, then faded.

10 min splits:

2.00.3/201 watts/153 hr
2.00.4/200 watts/165 hr
2.02.2/191 watts/168 hr

zubeldia · Post by **zubeldia** » December 13th, 2006, 9:32 pm

Another 3x17mins UT1 today. I find these quite mentally tough.

warm-up

17mins @ 2:20.3 sr 21
17mins @ 2:20.2 sr 21
17 mins @ 2:20.2 sr 22

Cool down.

175+K towards the Holiday Challenge.
Z

zubeldia · Post by **zubeldia** » December 13th, 2006, 9:33 pm

Carla,

The first two intervals were impressive. Hope you feel better for the rest.

Best,
Z

Anne · Post by **Anne** » December 13th, 2006, 11:38 pm

Carla,
Do remember that you have been cranking out some great pieces...so I wouldn't be too hard on yourself. I gave up on the Holiday Challenge.\ last week. I had 90K+ and could have gotten it done, but I worried that I might burn out.....either on the erg, the IP plan, or all the rest of life (Christmas preparation). So, after a lot of deliberation, I just decided I didn't need any more stress and I wanted to enjoy time with my kids who are home from college. I wish the HC lasted until December 31, because the week after Christmas has lots of unstructured time and I could do alot of rowing. I will finish 200K by then and just forgo the t-shirt.

Get a good night's rest!