Training for WIRC (Virginia) and/or Crash-Bs (Boston)

[jbhop5857]

Good Day,

5k - 1:57/500
5 minute rest - The next session is this months CTC, which I have never done before
1k - 1:45/500
2 min rest
250m - 1:40.8
3 min rest
1k - 1:45/500
2 min rest
250m - 1:38.2/500
3 min rest
1k - 1:43.6
- This totaled 12:06.7 for CTC - I belong to Empty the Tanks
5 minute rest
5k - 1:56/500

Have a nice evening - Go Pats!!

David

[OtwSL]

Good Day,

5k - 1:57/500
5 minute rest - The next session is this months CTC, which I have never done before
1k - 1:45/500
2 min rest
250m - 1:40.8
3 min rest
1k - 1:45/500
2 min rest
250m - 1:38.2/500
3 min rest
1k - 1:43.6
- This totaled 12:06.7 for CTC - I belong to Empty the Tanks
5 minute rest
5k - 1:56/500

Have a nice evening - Go Pats!!

David

That is an extremely strong session David very very well done. It is just showing your absolutely fantastic progress!

[NavigationHazard]

In the immortal words of Dirty Harry, a man's got to know his limitations.

Today was/is something of a test to see how I react to a 6 hour or so shift in my accustomed workout schedule, mealtimes, and sleep patterns from Poland. The two major schools of thought on the relationship between relocation and performance are 1) gradual acclimatization, and 2) shock therapy. For the former you shift in stages, e.g. one hour a calendar day. For the latter you make the entire transformation in one heroic jump. I don't believe there is one "correct" approach to suit everyone. Not only are people different from each other temperamentally and physiologically, not all relocations involve the same degree of time shifting or for that matter the same direction of travel vis-a-vis Earth's rotation and/or latitudes. Today I opted for #2, in considerable part because it's a hell of a lot easier to revert to the schedule you'd grown up with than it is to move away from it to something new. Your body comes with a whole set of built-in chronobiological rhythms, and while these tend to adjust to local environmental cues like light and temperature (it's called entrainment), if given the chance they will snap back pretty quickly to whatever 'defaults' you establish as you grow up. That being the case, I figured I might as well get it over with. A secondary consideration is that I still have Sunday and Monday to recover before resuming my University duties, should I need the extra time. FWIW blood glucose was a totally acceptable 98mg/dl after I finished. The hard part tonight will be making sure I don't have a delayed post-workout hypoglycemic crash. I'm taking what preventive steps I can....

60 x 250m r30 on 50" rest.

I'll spare everyone the columnar values and again go straight to the graph:



That's 15,000m total work distance in 49:06.9 net elapsed work time, 1:38.2 pace, 370w r30 [PM3, spreadsheet].

[lindsayh]

that is a mighty session (and a mighty graph too) Jon - well done indeed.
FWIW I think the shock technique works for me too. Having travelled to race/train in both EU and North America from the other side of the world (10 hours time difference) I have found it easier to just get straight back into normal training routine in the new time zone both ways.

[NavigationHazard]

8 x 500m r20 on 1:40 rest just now, suffering a bit from resurgent allergies and an apartment that hadn't been dusted in 6 months....

01] 1:43.3 318w
02] 1:42.6 324w
03] 1:42.2 328w
04] 1:42.1 329w
05] 1:42.0 330w
06] 1:42.4 326w
07] 1:42.2 328w
08] 1:41.6 334w

4k total work distance in 13:38.4, 1:42.3 pace, 327w r20. Hot, ultra-dry conditions in the erg room -- good acclimatization for arena racing....

I resume my university duties tomorrow. I will have to see how the schedule shakes out going forward.

[NavigationHazard]

Been lax about posting....

Tuesday I spent on campus unpacking my office -- it had been repainted and re-carpeted in my absence, and everything was in boxes in the middle of the floor. This meant slinging around maybe 50 x 50 lb cartons of books and/or files, and putting their contents back where they belonged.

Wednesday I did 30' on the stationary cycle at 318 w, cadence 44 HR average 126 and peak 132., plus about 30 minutes' worth of various intervals on the erg trying to get my ancient PM3 connected by cable to ErgData. I cannot make it work for the life of me. The most coherent of the erg bits was 8 x 2' r20 on 1:30 rest:

01] 549 m 01:49.3 pace r 20 268 w
02] 551 m 01:48.9 pace r 20 271 w
03] 554 m 01:48.3 pace r 20 276 w
04] 558 m 01:47.5 pace r 20 282 w
05] 557 m 01:47.7 pace r 20 280 w
06] 562 m 01:46.8 pace r 20 288 w
07] 564 m 01:46.4 pace r 20 291 w
08] 582 m 01:43.1 pace r 20 319 w

4477m total work distance in 16:00.0 net elapsed work time, 1:47.2 average pace, 284w, r20.0 (all intervals exactly 40 strokes). Blergh.

This morning I've put in 30' on the stationary cycle at 356w, cadence 44 average HR 117, peak 127 as I did the last 10 minutes 1' at 386w 1' at 343w. I will erg after I return from campus.

[NavigationHazard]

8 x 2' r20 on 1' rest just now, after a full day on campus.

01] 552m 1:48.7 pace r20 273w 13.6 spi
02] 552m 1:48.7 pace r20 273w 13.6 spi
03] 553m 1:48.5 pace r20 274w 13.7 spi
04] 553m 1:48.5 pace r20 274w 13.7 spi
05] 554m 1:48.3 pace r20 276w 13.8 spi
06] 555m 1:48.1 pace r20 277w 13.9 spi
07] 556m 1:47.9 pace r20 279w 13.9 spi
08] 587m 1:42.2 pace r20 328w 16.4 spi

4462m total work distance in 16:00.0 net elapsed work time, 1:47.5 pace, 282w r20.0 (all exactly 40 strokes). Not horrible considering the work:rest ratio of 2.3:1.... I'm pretty sure I could go sub-7 r20 right now if for some reason I had to....

[NavigationHazard]

20 x 1' r20 on 30" passive rest just now:

01] 278m 1:47.9 pace r20 279w 13.9 spi
02] 280m 1:47.1 pace r20 285w 14.2 spi
03] 278m 1:47.9 pace r20 279w 13.9 spi
04] 279m 1:47.5 pace r20 282w 14.1 spi
05] 280m 1:47.1 pace r20 285w 14.2 spi
06] 281m 1:46.8 pace r20 288w 14.4 spi
07] 280m 1:47.1 pace r20 285w 14.2 spi
08] 282m 1:46.4 pace r20 291w 14.5 spi
09] 281m 1:46.8 pace r20 288w 14.4 spi
10] 281m 1:46.8 pace r20 287w 14.3 spi

11] 283m 1:46.0 pace r20 294w 14.7 spi
12] 284m 1:45.6 pace r20 296w 14.8 spi
13] 285m 1:45.3 pace r20 300w 15.0 spi
14] 286m 1:44.9 pace r20 302w 15.1 spi
15] 287m 1:44.5 pace r20 306w 15.3 spi
16] 288m 1:44.2 pace r20 309w 15.4 spi
17] 289m 1:43.8 pace r20 313w 15.6 spi
18] 290m 1:43.4 pace r20 315w 15.8 spi
19] 291m 1:43.1 pace r20 319w 16.0 spi
20] 296m 1:41.4 pace r20 336w 16.8 spi

5679m total work distance in 20:00.0 net elapsed work time, 1:45.7 pace, 297w r20 [PM3; spreadsheet], 14.8 spi. Work:rest ratio 2.1:1.

If anyone's wondering, I deliberately tried to go one meter farther every rep starting with #11. I had to cut the progression short on #20 as it was nearly 6 pm and I don't like to erg past then out of respect for my apartment-building neighbors.

[H2O]

8 x 500m r20 on 1:40 rest just now, suffering a bit from resurgent allergies and an apartment that hadn't been dusted in 6 months....

01] 1:43.3 318w
02] 1:42.6 324w
03] 1:42.2 328w
04] 1:42.1 329w
05] 1:42.0 330w
06] 1:42.4 326w
07] 1:42.2 328w
08] 1:41.6 334w

I think you are really 7'6''.

[NavigationHazard]

30' yesterday on the stationary cycle at 343w, cadence 46, HR average 127 bpm.

30 x 1' r20 on 30" rest this afternoon, between the Tottenham-Southampton fixture and the Patriots-Jaguars in American football.

01] 279m 1:47.5 pace r20 282w 14.1 spi 129 bpm
02] 280m 1:47.1 pace r20 285w 14.2 spi 139 bpm
03] 272m 1:50.3 pace r20 261w 13.0 spi 143 bpm
04] 280m 1:47.1 pace r20 285w 14.2 spi 145 bpm
05] 280m 1:47.1 pace r20 285w 14.2 spi 147 bpm
06] 281m 1:46.8 pace r20 288w 14.4 spi 147 bpm
07] 280m 1:47.1 pace r20 285w 14.2 spi 147 bpm
08] 280m 1:47.1 pace r20 285w 14.2 spi 149 bpm
09] 281m 1:46.8 pace r20 288w 14.4 spi 148 bpm
10] 280m 1:47.1 pace r20 284w 14.2 spi 149 bpm

11] 281m 1:46.8 pace r20 288w 14.4 spi 150 bpm
12] 281m 1:46.8 pace r20 287w 14.3 spi 151 bpm
13] 279m 1:47.5 pace r20 282w 14.1 spi 152 bpm
14] 279m 1:47.5 pace r20 281w 14.0 spi 151 bpm
15] 281m 1:46.8 pace r20 288w 14.4 spi 150 bpm
16] 280m 1:47.1 pace r20 284w 14.2 spi 153 bpm
17] 282m 1:46.4 pace r20 291w 14.5 spi 153 bpm
18] 282m 1:46.4 pace r20 290w 14.5 spi 154 bpm
19] 282m 1:46.4 pace r20 291w 14.5 spi 154 bpm
20] 283m 1:46.0 pace r20 294w 14.7 spi 155 bpm

21] 284m 1:45.6 pace r20 296w 14.8 spi 155 bpm
22] 285m 1:45.3 pace r20 299w 15.0 spi 157 bpm
23] 286m 1:44.9 pace r20 302w 15.1 spi 157 bpm
24] 286m 1:44.9 pace r20 302w 15.1 spi 157 bpm
25] 287m 1:44.5 pace r20 305w 15.3 spi 156 bpm
26] 288m 1:44.2 pace r20 309w 15.4 spi 158 bpm
27] 287m 1:44.5 pace r20 305w 15.3 spi 160 bpm
28] 287m 1:44.5 pace r20 305w 15.3 spi 161 bpm
29] 287m 1:44.5 pace r20 305w 15.3 spi 161 bpm
30] 294m 1:42.0 pace r20 328w 16.4 spi 163 bpm

8773m total work distance per the PM3 (spreadsheet thinks 8774m) in 30:00.0 net elapsed work time, 1:46.2 average pace, 292w r20.0, 14.6 spi. Peak HR average 152 bpm. I had the best of intentions as far as recording initial HR for each work interval as well, but gave up as I have to do it manually and 30 secs wasn't enough rest interval to towel off >and< enter data in the spreadsheet. I have an eraseable white board in the closet that I used to use for such purposes. I actually got up and retrieved it after rep 2 (thereby missing the start of the interval, hence the slow displayed pace). But the pen for the thing had dried out over the 8 months since I'd last used it, and I didn't have a fresh one handy....

[Dangerscouse]

That's a strong session. At r20 it's ridiculously strong

[NavigationHazard]

30' stationary cycle at 356w, HR average 127 bpm, cadence 47.

13 x 1' r24 on 30" rest:

01] 300m 1:40.0 pace r24 350w 14.6 spi Peak HR 139 bpm
02] 301m 1:39.7 pace r24 354w 14.7 spi Peak HR 148 bpm
03] 302m 1:39.3 pace r24 357w 14.9 spi Peak HR 152 bpm
04] 302m 1:39.3 pace r24 357w 14.9 spi Peak HR 153 bpm
05] 302m 1:39.3 pace r24 357w 14.9 spi Peak HR 154 bpm
06] 301m 1:39.7 pace r24 354w 14.7 spi Peak HR 153 bpm
07] 301m 1:39.7 pace r24 354w 14.7 spi Peak HR 157 bpm
08] 301m 1:39.7 pace r24 354w 14.7 spi Peak HR 158 bpm
09] 300m 1:40.0 pace r24 350w 14.6 spi Peak HR 158 bpm
10] 301m 1:39.7 pace r24 352w 14.7 spi Peak HR 157 bpm
11] 301m 1:39.7 pace r24 354w 14.7 spi Peak HR 161 bpm
12] 300m 1:40.0 pace r24 349w 14.5 spi Peak HR 160 bpm
13] 307m 1:37.7 pace r24 375w 15.6 spi Peak HR 162 bpm

3918m (spreadsheet thinks 3919m), 1:39.5 pace r24 (all exactly 24 strokes), 355w, 14.8 spi. Average peak HR 155 bpm.

[NavigationHazard]

30 x 1' r20 on 1' this afternoon:

01] 287m 1:44.5 pace r20 306w 15.3 spi 076-128 bpm
02] 287m 1:44.5 pace r20 306w 15.3 spi 109-137 bpm
03] 287m 1:44.5 pace r20 306w 15.3 spi 106-139 bpm
04] 287m 1:44.5 pace r20 306w 15.3 spi 113-139 bpm
05] 286m 1:44.9 pace r20 303w 15.2 spi 113-139 bpm
06] 289m 1:43.8 pace r20 313w 15.6 spi 110-141 bpm
07] 287m 1:44.5 pace r20 306w 15.3 spi 112-142 bpm
08] 287m 1:44.5 pace r20 306w 15.3 spi 110-141 bpm
09] 287m 1:44.5 pace r20 306w 15.3 spi 112-141 bpm
10] 287m 1:44.5 pace r20 305w 15.3 spi 113-142 bpm

11] 288m 1:44.2 pace r20 310w 15.5 spi 109-142 bpm
12] 288m 1:44.2 pace r20 309w 15.4 spi 112-145 bpm
13] 288m 1:44.2 pace r20 310w 15.5 spi 114-142 bpm
14] 287m 1:44.5 pace r20 305w 15.3 spi 115-142 bpm
15] 289m 1:43.8 pace r20 313w 15.6 spi 116-146 bpm
16] 291m 1:43.1 pace r20 318w 15.9 spi 117-147 bpm
17] 291m 1:43.1 pace r20 319w 16.0 spi 121-149 bpm
18] 291m 1:43.1 pace r20 318w 15.9 spi 124-149 bpm
19] 292m 1:42.7 pace r20 323w 16.1 spi 126-149 bpm
20] 292m 1:42.7 pace r20 323w 16.1 spi 124-147 bpm

21] 291m 1:43.1 pace r20 318w 15.9 spi 126-146 bpm
22] 293m 1:42.4 pace r20 325w 16.2 spi 129-148 bpm
23] 293m 1:42.4 pace r20 325w 16.2 spi 131-153 bpm
24] 293m 1:42.4 pace r20 325w 16.2 spi 127-149 bpm
25] 293m 1:42.4 pace r20 325w 16.2 spi 132-150 bpm
26] 294m 1:42.0 pace r20 328w 16.4 spi 129-148 bpm
27] 295m 1:41.7 pace r20 332w 16.6 spi 131-150 bpm
28] 298m 1:40.7 pace r20 342w 17.1 spi 127-152 bpm
29] 298m 1:40.7 pace r20 342w 17.1 spi 130-153 bpm
30] 303m 1:39.0 pace r20 359w 18.0 spi 132-155 bpm

8719m total work distance in 30:00.0 net elapsed work time, 1:43.2 pace, 318w r20 so 15.9 spi, average peak HR 145 bpm.

[NavigationHazard]

AM: 30' on the stationary cycle at 363w, cadence 46, average HR 127 bpm.

PM: first speed work in quite a while. 30 x 30" r32 on 30":

01] 156m 1:36.2 pace r32 394w 12.3 spi
02] 157m 1:35.5 pace r32 401w 12.5 spi
03] 157m 1:35.5 pace r32 401w 12.5 spi
04] 158m 1:34.9 pace r32 409w 12.8 spi
05] 158m 1:34.9 pace r32 409w 12.8 spi
06] 158m 1:34.9 pace r32 409w 12.8 spi
07] 158m 1:34.9 pace r32 409w 12.8 spi
08] 159m 1:34.3 pace r32 417w 13.0 spi
09] 159m 1:34.3 pace r32 417w 13.0 spi
10] 160m 1:33.8 pace r32 425w 13.3 spi

11] 160m 1:33.8 pace r32 425w 13.3 spi
12] 160m 1:33.8 pace r32 425w 13.3 spi
13] 160m 1:33.8 pace r32 425w 13.3 spi
14] 160m 1:33.8 pace r32 425w 13.3 spi
15] 161m 1:33.2 pace r32 433w 13.5 spi
16] 161m 1:33.2 pace r32 433w 13.5 spi
17] 161m 1:33.2 pace r32 433w 13.5 spi
18] 161m 1:33.2 pace r32 433w 13.5 spi
19] 162m 1:32.6 pace r32 441w 13.8 spi
20] 161m 1:33.2 pace r32 433w 13.5 spi

21] 162m 1:32.6 pace r32 441w 13.8 spi
22] 162m 1:32.6 pace r32 441w 13.8 spi
23] 162m 1:32.6 pace r32 441w 13.8 spi
24] 162m 1:32.6 pace r32 441w 13.8 spi
25] 162m 1:32.6 pace r32 441w 13.8 spi
26] 163m 1:32.0 pace r32 449w 14.0 spi
27] 163m 1:32.0 pace r32 449w 14.0 spi
28] 163m 1:32.0 pace r32 449w 14.0 spi
29] 163m 1:32.0 pace r32 449w 14.0 spi
30] 170m 1:28.2 pace r32 510w 15.9 spi

4817m total work distance (spreadsheet thinks 4819), 1:33.4 pace, 429w (spreadsheet thinks 430) r32.0 (all exactly 16 strokes), 13.4 spi. I maybe started off too conservatively, as there proved to be no palpable lactate problem at any point. Trademark fast last rep....

[NavigationHazard]

Thursday: 30' on the stationary cycle at 390w, cadence 52, average HR 136 bpm.

AM: 1 hr on the stationary cycle @ 345w, cadence 43, average HR a ridiculously low 116 bpm. This had a lot to do with the temperature in the building gym -- I was the only one in it, and so I could open the windows (it was -3 F outside).

PM: 13 x 1' r24 on 1', negative splitted. 3992m total work distance, 1:37.6 average pace, 375w r24 (all exactly 24 strokes).