Another piece ranked

[Bob S.]

I decided to follow up my 60' piece on Tuesday with a shorter piece with a little more oomph. I went for the 5k, working in the AT zone. This time I did a warm up, but only 8 minutes instead of 10, because I was first thinking about a borderline UT1 - AT. I also did a cool down and definitely needed it for this workout.

There is a WR listing for this event, but I edged it by about 50 seconds. The result was 24:15.9 (2:25.5). Doesn't count for a WR, of course, but, spreading it over the shorter pieces, it gave me a 415 point gain on my nonathlon score, from 98th place to 82nd place.

Here is the data. No HR data for the cool down. Somehow it disappeared from my monitor between the 5k and the CD.


Date Ended @ Time Meters SPM HR /500m Cal/hr Watts
Cool down
10/2/14 16:35 08:00.0 1397 13 0 02:51.7 537 69
Split or work interval results
10/2/14 16:35 00:30.0 95 18 0 02:37.8 606 89
10/2/14 16:35 01:00.0 90 14 0 02:46.6 560 76
10/2/14 16:35 01:30.0 91 16 0 02:44.8 568 78
10/2/14 16:35 02:00.0 90 14 0 02:46.6 560 76
10/2/14 16:35 02:30.0 89 16 0 02:48.5 551 73
10/2/14 16:35 03:00.0 89 14 0 02:48.5 551 73
10/2/14 16:35 03:30.0 89 16 0 02:48.5 551 73
10/2/14 16:35 04:00.0 88 14 0 02:50.4 543 71
10/2/14 16:35 04:30.0 86 14 0 02:54.4 527 66
10/2/14 16:35 05:00.0 83 10 0 03:00.7 504 59
10/2/14 16:35 05:30.0 85 12 0 02:56.4 519 64
10/2/14 16:35 06:00.0 86 12 0 02:54.4 527 66
10/2/14 16:35 06:30.0 84 12 0 02:58.5 511 61
10/2/14 16:35 07:00.0 85 12 0 02:56.4 519 64
10/2/14 16:35 07:30.0 84 12 0 02:58.5 511 61
10/2/14 16:35 08:00.0 84 12 0 02:58.5 511 61

5k TT @ AT
10/2/14 16:25 24:15.9 5000 23 136 02:25.5 690 113
Split or work interval results
10/2/14 16:25 00:57.6 200 24 113 02:24.0 703 117
10/2/14 16:25 00:58.7 400 25 123 02:26.7 681 111
10/2/14 16:25 00:58.5 600 24 129 02:26.2 685 112
10/2/14 16:25 00:58.7 800 25 131 02:26.7 681 111
10/2/14 16:25 00:59.0 1000 23 134 02:27.5 675 109
10/2/14 16:25 00:59.1 1200 24 135 02:27.7 673 109
10/2/14 16:25 00:59.0 1400 23 135 02:27.5 675 109
10/2/14 16:25 00:59.3 1600 24 136 02:28.2 669 107
10/2/14 16:25 00:58.5 1800 24 138 02:26.2 685 112
10/2/14 16:25 00:59.0 2000 24 136 02:27.5 675 109
10/2/14 16:25 00:58.7 2200 23 139 02:26.7 681 111
10/2/14 16:25 00:58.3 2400 25 141 02:25.7 689 113
10/2/14 16:25 00:58.6 2600 24 140 02:26.5 683 111
10/2/14 16:25 00:58.6 2800 24 138 02:26.5 683 111
10/2/14 16:25 00:58.0 3000 24 139 02:25.0 695 115
10/2/14 16:25 00:58.0 3200 24 139 02:25.0 695 115
10/2/14 16:25 00:58.1 3400 24 139 02:25.2 693 114
10/2/14 16:25 00:58.0 3600 24 140 02:25.0 695 115
10/2/14 16:25 00:57.8 3800 25 141 02:24.5 699 116
10/2/14 16:25 00:57.8 4000 24 141 02:24.5 699 116
10/2/14 16:25 00:57.4 4200 24 142 02:23.5 707 118
10/2/14 16:25 00:57.2 4400 24 142 02:23.0 711 120
10/2/14 16:25 00:57.4 4600 24 142 02:23.5 707 118
10/2/14 16:25 00:57.4 4800 24 142 02:23.5 707 118
10/2/14 16:25 00:57.1 5000 23 140 02:22.7 714 120

Warm up
10/2/14 15:52 08:00.0 1497 17 105 02:40.3 592 85
Split or work interval results
10/2/14 15:52 00:30.0 86 12 83 02:54.4 527 66
10/2/14 15:52 01:00.0 86 12 86 02:54.4 527 66
10/2/14 15:52 01:30.0 86 12 95 02:54.4 527 66
10/2/14 15:52 02:00.0 86 12 98 02:54.4 527 66
10/2/14 15:52 02:30.0 92 16 99 02:43.0 577 81
10/2/14 15:52 03:00.0 91 14 101 02:44.8 568 78
10/2/14 15:52 03:30.0 91 16 103 02:44.8 568 78
10/2/14 15:52 04:00.0 91 14 99 02:44.8 568 78
10/2/14 15:52 04:30.0 98 20 109 02:33.0 635 98
10/2/14 15:52 05:00.0 96 20 111 02:36.2 615 92
10/2/14 15:52 05:30.0 96 20 113 02:36.2 615 92
10/2/14 15:52 06:00.0 96 20 112 02:36.2 615 92
10/2/14 15:52 06:30.0 100 24 115 02:30.0 656 104
10/2/14 15:52 07:00.0 101 24 119 02:28.5 667 107
10/2/14 15:52 07:30.0 101 24 123 02:28.5 667 107
10/2/14 15:52 08:00.0 103 24 126 02:25.6 690 113

[Cyclingman1]

The result was 24:15.9 (2:25.5).

Bob, you are surrounded by rowers in their 50s, 60s, & 70s in the rankings. Pretty darn amazing. At the rate that my body has been breaking down over the last couple of years, I doubt very seriously if I'll be rowing at 80, let alone at 90. Jim G.

[T_M]

Very impressive Bob. Congratulations!

[Bob S.]

Another time trial today. This one was a repeat of an earlier 1 hour piece, which was done mostly in the UT2 zone, just a long piddle-paddle. This time I decided to do it as a real TT. It started out in the UT1 zone, but as it went along and I felt pretty good with it I worked the pace down into the AT zone. With 2’ left, I upped the rate to 24spm and got into the TR zone. In the last minute, I went to 30spm for half of it and then all out for the last 30’, getting up to as high as 60spm (on a dynamic). The data below tells most of the story.

My previous distance was 10901. On that one my goal was 10800, staying at 15spm, i.e. sticking to 12m/s. But towards the end of that one, my pace kept dropping, so I gave that one a sprint to try to get in an extra 100m, which I did with one more meter to spare. Obviously, today’s result was far more satisfying, although a long way from what I was doing just 3 years ago.

Not much compared to the young fellows, but it is the only 1 hour piece ranked by a nonagenarian. I must admit that there is one ranking out there from 2005 that far outshines it:

1 Ben Smith 101 Dorchester GBR 13247 IND

I would certainly like to know who Ben Smith was and what other feats he might have performed.

Date Ended@ Time Meters SPM HR /500m Cal/hr Watts

Warm up
10/27/14 15:31 08:00.0 1438 15 88 02:46.8 559 75
Split or work interval results
10/27/14 15:31 00:30.0 83 12 67 03:00.7 504 59
10/27/14 15:31 01:00.0 84 12 77 02:58.5 511 61
10/27/14 15:31 01:30.0 83 12 85 03:00.7 504 59
10/27/14 15:31 02:00.0 83 12 84 03:00.7 504 59
10/27/14 15:31 02:30.0 83 12 85 03:00.7 504 59
10/27/14 15:31 03:00.0 83 12 85 03:00.7 504 59
10/27/14 15:31 03:30.0 90 16 85 02:46.6 560 76
10/27/14 15:31 04:00.0 89 14 88 02:48.5 551 73
10/27/14 15:31 04:30.0 90 16 89 02:46.6 560 76
10/27/14 15:31 05:00.0 90 14 89 02:46.6 560 76
10/27/14 15:31 05:30.0 95 18 94 02:37.8 606 89
10/27/14 15:31 06:00.0 96 18 94 02:36.2 615 92
10/27/14 15:31 06:30.0 96 18 96 02:36.2 615 92
10/27/14 15:31 07:00.0 96 18 99 02:36.2 615 92
10/27/14 15:31 07:30.0 99 20 102 02:31.5 646 101
10/27/14 15:31 08:00.0 98 20 98 02:33.0 635 98

60' TT @ UT1/AT w/ 1' sprint
10/27/14 16:34 1:00:00 11969 20 123 02:30.3 654 103
Split or work interval results
10/27/14 16:34 02:00.0 391 20 99 02:33.4 633 97
10/27/14 16:34 04:00.0 387 20 107 02:35.0 623 94
10/27/14 16:34 06:00.0 390 20 109 02:33.8 630 96
10/27/14 16:34 08:00.0 391 20 113 02:33.4 633 97
10/27/14 16:34 10:00.0 393 20 114 02:32.6 638 98
10/27/14 16:34 12:00.0 393 20 114 02:32.6 638 98
10/27/14 16:34 14:00.0 392 20 119 02:33.0 635 98
10/27/14 16:34 16:00.0 392 20 117 02:33.0 635 98
10/27/14 16:34 18:00.0 397 20 119 02:31.1 648 101
10/27/14 16:34 20:00.0 395 20 119 02:31.8 643 100
10/27/14 16:34 22:00.0 396 20 122 02:31.5 646 101
10/27/14 16:34 24:00.0 395 20 122 02:31.8 643 100
10/27/14 16:34 26:00.0 398 20 126 02:30.7 651 102
10/27/14 16:34 28:00.0 399 20 126 02:30.3 654 103
10/27/14 16:34 30:00.0 400 20 127 02:30.0 656 104
10/27/14 16:34 32:00.0 398 20 125 02:30.7 651 102
10/27/14 16:34 34:00.0 399 20 127 02:30.3 654 103
10/27/14 16:34 36:00.0 399 20 129 02:30.3 654 103
10/27/14 16:34 38:00.0 400 20 127 02:30.0 656 104
10/27/14 16:34 40:00.0 400 20 126 02:30.0 656 104
10/27/14 16:34 42:00.0 400 20 129 02:30.0 656 104
10/27/14 16:34 44:00.0 399 20 129 02:30.3 654 103
10/27/14 16:34 46:00.0 398 20 129 02:30.7 651 102
10/27/14 16:34 48:00.0 402 20 131 02:29.2 662 105
10/27/14 16:34 50:00.0 403 20 130 02:28.8 664 106
10/27/14 16:34 52:00.0 403 20 132 02:28.8 664 106
10/27/14 16:34 54:00.0 404 20 134 02:28.5 667 107
10/27/14 16:34 56:00.0 403 20 135 02:28.8 664 106
10/27/14 16:34 58:00.0 405 20 137 02:28.1 670 108
10/27/14 16:34 1:00:00 447 33 144 02:14.2 798 145

Cool down
10/27/14 16:44 08:00.0 1259 12 103 03:10.6 473 51
Split or work interval results
10/27/14 16:44 00:30.0 78 12 106 03:12.3 469 49
10/27/14 16:44 01:00.0 81 12 106 03:05.1 489 55
10/27/14 16:44 01:30.0 79 12 106 03:09.8 475 51
10/27/14 16:44 02:00.0 81 12 104 03:05.1 489 55
10/27/14 16:44 02:30.0 80 12 104 03:07.5 482 53
10/27/14 16:44 03:00.0 80 12 104 03:07.5 482 53
10/27/14 16:44 03:30.0 79 12 103 03:09.8 475 51
10/27/14 16:44 04:00.0 80 12 105 03:07.5 482 53
10/27/14 16:44 04:30.0 79 12 102 03:09.8 475 51
10/27/14 16:44 05:00.0 79 12 101 03:09.8 475 51
10/27/14 16:44 05:30.0 79 12 103 03:09.8 475 51
10/27/14 16:44 06:00.0 78 12 102 03:12.3 469 49
10/27/14 16:44 06:30.0 78 12 105 03:12.3 469 49
10/27/14 16:44 07:00.0 79 12 101 03:09.8 475 51
10/27/14 16:44 07:30.0 78 12 102 03:12.3 469 49
10/27/14 16:44 08:00.0 71 12 99 03:31.2 427 37

[jackarabit]

The one hour is impressive for many reasons: your patience with early split times, your control of HR rise, the 33 rate sprint and resulting HR, and (consulting his always near and dear Solipsist Chart of Things Attainable and Things Not) SO much better than I can do at 67! Did someone already say that? Jack

[Cyclingman1]

Bob, Again inspirational stuff. 12K for 1hr at age 90 is really something.

I seldom do over 30 min, but after seeing your 12K, I decided to do 12K today at the young age of 68 & 8months. .

I ended up doing 12108 in 47:04 @1:56.6 at 28.5 SPM. I don't do that 20 SPM stuff. The stat I like is W/stroke; in this case 221/28.5 = 7.8. You like meters/stroke. I calculate you at 9.8. OTOH, I am at 9.0. I was on pace for 15435 for 1 hr, but didn't want to have the fatigue with the extra 13min. Plus I forgot to wear a sweat band and my eyes were starting to burn. But there will be another day. I want at least 15700 anyway. Might as well dream.

Again, great effort. Glad you reported it.

[Bob S.]

@ jackarabit. Thanks. It helps to have started rowing in 1932 and to have had the opportunity to row in a championship university 8 in the 40s, courtesy of the GI bill.

@ Cyclingman1. Again, thanks for the kind words. I also use W/stroke and try to keep mine at 5.0 W'/s as close as possible. I don't really pay that much attention to m/s accept for 15 and 20spm. At 15spm, my usual pace is 46.67 and that comes out at 12m/s and I regard those as my UT2 rate and pace. My morning routine starts with 5 minutes of that (exactly 900m) as a pre-physical therapy warm up. At 20spm, 10m/s would be 2:30 and that is around my UT1/AT borderline. If I could hold 5.0 W'/s at 30spm long enough it would net me a 9:20 2k, which would beat the current WRs, but I need a lot of interval work before I am ready for that. In a recent 4X3' TR w/ 3'r, I held it at 2:18.4, 2:17.8, and 2:16.5, But I was knackered at the end of each interval and took full advantage of the 3' rests to recover, about half at a very slow pace, 3:00 and up, and the rest passive. My HRs were 128, 130, and 134 and got down to below 108 (double RHR) during each rest, but it took longer each time.

Re sweat: I usually have the stinging eye problem, when I do sweat. I don't sweat all that much anymore. Part of that is due to our local very dry climate, typically about 30% relative humidity in the room where I keep the erg. Part of it is that I am no longer capable of working hard enough to sweat that all much very often. On this piece, however, I started sweating quite freely about 2/3 of the way into the piece. I had not even thought about putting my sweat band on for the trial - big mistake. For the last part of it, the sweat was flowing quite freely and, at one point, I even grabbed a kleenex to wipe some away. The strange part of it was that, although it was running into my eyes and dripping off the lashes, there was hardy any sting to it. My guess is that I was particularly well hydrated before the row, so that the salts were dilute enough to take out most of the sting.

Bob S.

[Edward4492]

Very well done indeed! I look at my 83 yr old father who is struggling mightily to get around with a cane and can't help but wonder how much better off he would be if he would have embraced some sort of exercise. He positively despised the idea of pushing the body (he thinks I'm outta my mind with the stuff I do) and always talks about taking it easy. As a side note, at CRASH B's 96 yr old Paul Randall got by far the loudest applause for his Hammer award. You guys are an absolute inspiration to us "young" guys. Keep up the good work! Hopefully you'll be challenging Ben Smith's records when you break 100!

[Bob S.]

Very well done indeed! I look at my 83 yr old father who is struggling mightily to get around with a cane and can't help but wonder how much better off he would be if he would have embraced some sort of exercise. He positively despised the idea of pushing the body (he thinks I'm outta my mind with the stuff I do) and always talks about taking it easy. As a side note, at CRASH B's 96 yr old Paul Randall got by far the loudest applause for his Hammer award. You guys are an absolute inspiration to us "young" guys. Keep up the good work! Hopefully you'll be challenging Ben Smith's records when you break 100!

I had the pleasure of meeting Paul at an early Crash-B, either 1995 or 1996, and again in the 20-aughts. He is an inspiration to me as well.

As far as canes are concerned, I use a pair of them myself for anything longer than a few blocks, especially hiking the Sierra trails. My spine and leg joints are in rather sad shape and it helps to transfer some of the load to the upper body. Same deal on a treadmill. I probably put about as much pressure on the hand rails with my arms as I do on the belt with my legs, especially when I have it elevated.

Bob S.

[Yankeerunner]

Hey Bob!

I've been absent for a while as I've been trying to be somewhat of a runner again, shabby as I am at it these days.

Add my congratulations to those above for your continued efforts. Another age group, more trailblazing. I hope to live long enough to challenge your scores some day.

I'm currently engrossed in the book The Boys In The Boat, about the 1936 Olympic team from the University of Washington. Luanne Mills saw that I was reading it and mentioned on my facebook page that the boat they used is still at the boathouse. I may have to try to make a pilgrimage out there sometime to see it (if I ever retire perhaps I can do the Ergomania Regatta and combine the two).

I know that CRASH-Bs is tough for you to make, but I hope that you can get over this way again.

Rick