am I on the right 'track' in training?(specifics shared)
Posted: January 24th, 2007, 12:08 pm
I LOVE the new pm3 monitor on the concept2D model.
I have only rowed on it in for a few times but it is SO smooth, and the feedback is amazing.
I am an adative rower (Trunk and arms only) and am training currently for the C.I.R.C. on Feb. 4th.
My last Rowing Canada 1 km test was a time of
4:51.7
I am hoping to cut 10 sec's off that next weekend at the Nationals.
here is a breakdown of 4 different sessions.
My goal was to try remain stable in spm, to do negative splits and therefore increase watts throughout.
here is the results of one of my 80 min. steady state rows.
time: 10min ave.split 3:07.8 spm 25 w53 distance: 1597m
time: 20 min. split 3:09.7 spm 29 w51 1581m
time: 30 min. split 3:17.3 spm28 w 46 dist. 1520m (this was bad)
time: 40 min. split 3:08.7 spm31 w 52 1589m
time: 50 min. split 3:09.0 spm 32 w 52 1587m
time: 60 min. split 3:04.3 spm 34 w56 1527m
time: 70 min. split 3:00.2 spm 32 w60 1664m
time: 80 min. split 2:45.8 spm32 w70 1809m
Soon I learned that I do better in a short distance if i use slower spm's and therefore seem to get hihger watts of power.
There was one variable, I changed drag factor to 116 from 120.
perhaps significant.
will try the 116 df for a few more sessions and see if the pattern duplicates.
results:
1st 500m distance total comprised of a race pace only
time: 28.4 sec. split 2:22.0 spm27 w122
time: 28.1 sec split 2:20.5 spm26 w126
time: 28.3 sec. split 2:21.5 spm25 w124
time: 28.3 sec. split 2:21.5 spm25 w124
time: 28.3 sec. split 2:21.5 spm25 w124
______________-averages___________________
time:2:21.4 min. split 2:21.4 spm 25 w124 500m
I did better this time in the short distance -compared to last set where I went for the negative splits.
previous 1st) 500m section (tried the negative splits)
time: 28.8 sec. split 2:24.0 spm33 w117
time: 28.1 sec split 2:20.5 spm28 w126
time: 28.7 sec. split 2:23.5 spm27 w118
time: 28.5 sec. split 2:22.5 spm27 w121
time: 28.7 sec. split 2:23.5 spm27 w118
___________________averages____________________
time:2:22.7 split 2:22.8 spm27 w120 500m
2nd 500m -race pace no starts, or sprints, trying for a steady stroke rate and similar splits :
time: 28.7 sec. split 2:23.5 spm27 w117
time: 27.9 sec split 2:19.5 spm26 w126
time: 28.0 sec. split 2:20.0 spm26 w118
time: 28.2 sec. split 2:21.0 spm26 w121
time: 28.4 sec. split 2:22.0 spm25 w118
_________________averages_________________
time 2:21.1min. split 2:21.1 spm 26 w124 -500m
Infact, I learned that I do better with a slower stroke rate,then a higher one-see second set 20 min. session where I altered the stroke rate by a lot, and lost lots of power
1st) 20 min.
time: 4 min. split 2:54.9 spm22 w65 686m
time: 8 min. split 2:48.3 spm20 w73 713m
time: 12min. split 2:46.6 spm19 w76 720m
time: 16 min. split 2:45.2 spm19 w78 726m
time: 20min. split 2:45.9 spm 20 w77 723m
________________averages________________
time:20 min. split 2:48.0 spm20 w74 3570m
pevious 1st) set of 20 min. steady state:
time: 4min. split 2:52.6 spm 25 w68 695m
time: 8min. split 2:54.9 spm 27 w69 686m
time: 12min. split 2:51.9 spm 28 w78 698m
time: 16min. split 2:44.8 spm 28 w80 728m
time: 20min. split 2:40.o spm 28 w85 750m
_________________ average_________________
time 20 min. split 2:48.0 spm 20 w74 3570m
2nd) set of 20 min.-steady state(tried higher stroke rate then the first set)
time: 4 min. split 2:54.9 spm30 w63 676m
time: 8 min. split 2:48.3 spm33 w60 666m
time: 12min. split 2:46.6 spm32 w57 654m
time: 16 min. split 2:45.2 spm34 w58 661m
time: 20min. split 2:45.9 spm 34 w59 662m
_________________averages__________
time: 20 min. split 3.01.2 spm 32 59W 3320m
previous 2nd 20 min session:
time: 4 min. split 3:11.1 spm23 w50 627m
time: 8 min. split 3:02.3 spm23 w58 658m
time: 12min. split 2:56.2 spm24 w64 681m
time: 16 min. split 2:48.2 spm24 w73 712m
time: 29min. split 2:43.9 spm 23 w79 732m
_______________averages____________________
time: 20 min. split 3:00.7 spm 32 w59 3320m
almost the same results for both 2nd sets of 20 min.
what do you make of that?
I found it to be easier to concentrate on form, and perhaps easier generally to do the 500m section with lower stroke rates, pulling with more power. Yet, the second 20 min. sessions are almost the same. Although there is variation in the first twenty min. section...I wonder what that means?
that I have to do more intervals perhaps?
what do you think?
Asides from really working hard to stabilize the short distances to truely negative splits (and faster),do you think I'm on the right path to
better my time in the 1KM?
minna
--
"as a racer I'm not very gifted
but I am very persistent"
I have only rowed on it in for a few times but it is SO smooth, and the feedback is amazing.
I am an adative rower (Trunk and arms only) and am training currently for the C.I.R.C. on Feb. 4th.
My last Rowing Canada 1 km test was a time of
4:51.7
I am hoping to cut 10 sec's off that next weekend at the Nationals.
here is a breakdown of 4 different sessions.
My goal was to try remain stable in spm, to do negative splits and therefore increase watts throughout.
here is the results of one of my 80 min. steady state rows.
time: 10min ave.split 3:07.8 spm 25 w53 distance: 1597m
time: 20 min. split 3:09.7 spm 29 w51 1581m
time: 30 min. split 3:17.3 spm28 w 46 dist. 1520m (this was bad)
time: 40 min. split 3:08.7 spm31 w 52 1589m
time: 50 min. split 3:09.0 spm 32 w 52 1587m
time: 60 min. split 3:04.3 spm 34 w56 1527m
time: 70 min. split 3:00.2 spm 32 w60 1664m
time: 80 min. split 2:45.8 spm32 w70 1809m
Soon I learned that I do better in a short distance if i use slower spm's and therefore seem to get hihger watts of power.
There was one variable, I changed drag factor to 116 from 120.
perhaps significant.
will try the 116 df for a few more sessions and see if the pattern duplicates.
results:
1st 500m distance total comprised of a race pace only
time: 28.4 sec. split 2:22.0 spm27 w122
time: 28.1 sec split 2:20.5 spm26 w126
time: 28.3 sec. split 2:21.5 spm25 w124
time: 28.3 sec. split 2:21.5 spm25 w124
time: 28.3 sec. split 2:21.5 spm25 w124
______________-averages___________________
time:2:21.4 min. split 2:21.4 spm 25 w124 500m
I did better this time in the short distance -compared to last set where I went for the negative splits.
previous 1st) 500m section (tried the negative splits)
time: 28.8 sec. split 2:24.0 spm33 w117
time: 28.1 sec split 2:20.5 spm28 w126
time: 28.7 sec. split 2:23.5 spm27 w118
time: 28.5 sec. split 2:22.5 spm27 w121
time: 28.7 sec. split 2:23.5 spm27 w118
___________________averages____________________
time:2:22.7 split 2:22.8 spm27 w120 500m
2nd 500m -race pace no starts, or sprints, trying for a steady stroke rate and similar splits :
time: 28.7 sec. split 2:23.5 spm27 w117
time: 27.9 sec split 2:19.5 spm26 w126
time: 28.0 sec. split 2:20.0 spm26 w118
time: 28.2 sec. split 2:21.0 spm26 w121
time: 28.4 sec. split 2:22.0 spm25 w118
_________________averages_________________
time 2:21.1min. split 2:21.1 spm 26 w124 -500m
Infact, I learned that I do better with a slower stroke rate,then a higher one-see second set 20 min. session where I altered the stroke rate by a lot, and lost lots of power
1st) 20 min.
time: 4 min. split 2:54.9 spm22 w65 686m
time: 8 min. split 2:48.3 spm20 w73 713m
time: 12min. split 2:46.6 spm19 w76 720m
time: 16 min. split 2:45.2 spm19 w78 726m
time: 20min. split 2:45.9 spm 20 w77 723m
________________averages________________
time:20 min. split 2:48.0 spm20 w74 3570m
pevious 1st) set of 20 min. steady state:
time: 4min. split 2:52.6 spm 25 w68 695m
time: 8min. split 2:54.9 spm 27 w69 686m
time: 12min. split 2:51.9 spm 28 w78 698m
time: 16min. split 2:44.8 spm 28 w80 728m
time: 20min. split 2:40.o spm 28 w85 750m
_________________ average_________________
time 20 min. split 2:48.0 spm 20 w74 3570m
2nd) set of 20 min.-steady state(tried higher stroke rate then the first set)
time: 4 min. split 2:54.9 spm30 w63 676m
time: 8 min. split 2:48.3 spm33 w60 666m
time: 12min. split 2:46.6 spm32 w57 654m
time: 16 min. split 2:45.2 spm34 w58 661m
time: 20min. split 2:45.9 spm 34 w59 662m
_________________averages__________
time: 20 min. split 3.01.2 spm 32 59W 3320m
previous 2nd 20 min session:
time: 4 min. split 3:11.1 spm23 w50 627m
time: 8 min. split 3:02.3 spm23 w58 658m
time: 12min. split 2:56.2 spm24 w64 681m
time: 16 min. split 2:48.2 spm24 w73 712m
time: 29min. split 2:43.9 spm 23 w79 732m
_______________averages____________________
time: 20 min. split 3:00.7 spm 32 w59 3320m
almost the same results for both 2nd sets of 20 min.
what do you make of that?
I found it to be easier to concentrate on form, and perhaps easier generally to do the 500m section with lower stroke rates, pulling with more power. Yet, the second 20 min. sessions are almost the same. Although there is variation in the first twenty min. section...I wonder what that means?
that I have to do more intervals perhaps?
what do you think?
Asides from really working hard to stabilize the short distances to truely negative splits (and faster),do you think I'm on the right path to
better my time in the 1KM?
minna
--
"as a racer I'm not very gifted
but I am very persistent"