6:28 2K

ranger · Post by **ranger** » December 2nd, 2009, 11:21 am

Here's my bike ride this morning:

ranger

bloomp · Post by **bloomp** » December 2nd, 2009, 11:38 am

Ah my mistake, I figured Michigan was CST, but the forum is GMT-8, or PST. I'm so proud of you posting a workout! Awwwww!

ranger · Post by **ranger** » December 2nd, 2009, 12:44 pm

For my daily sessions this holiday season. my goal is 2.5 hours on the erg; then 2.5 hours on the bike; with breakfast in between.

"Ultramarathon"

FM erg; and then a comparable bike (2.5 hours, 60 miles).

I should finish these sessions by about 9 a.m., if I keep my standard sleep schedule.

Classes here at UM end next week; then the holiday begins.

After the holidays, it's sharpening and racing for two months.

Races seem bunched this year; it looks like I can only get to four, unless I can find something before and after Chicago/St. Catharines:

St. Louis/Pittsburgh/Indianapolis (1/30-31)
Cincinnati/Toronto (2/6-7)
Boston (2/14)
Chicago/St. Catharines (2/27-28)

ranger

Citroen · Post by **Citroen** » December 2nd, 2009, 1:29 pm

bloomp wrote:Ah my mistake, I figured Michigan was CST, but the forum is GMT-8, or PST. I'm so proud of you posting a workout! Awwwww!

Visit http://c2forum.com/profile.php?mode=editprofile and scroll to the bottom the forum can be any timezone you choose. I have it set to GMT.

ranger · Post by **ranger** » December 2nd, 2009, 3:33 pm

Heart rate monitor arrived today.

And it actually works.

So I can start tracking my beats.

I will need to see 190 bpm before I start sharpening in January.

Time to start pushing the HR up to the limit.

ranger

ranger · Post by **ranger** » December 2nd, 2009, 7:07 pm

bloomp wrote: so proud of you posting a workout!

You mean _pictures_ of a workout?

I post a workout pretty much every day.

No need to post pictures.

You don't post pictures.

The 2.5 hour bike was only a part of my workout today.

I also did 100min on the erg.

ranger

KevJGK · Post by **KevJGK** » December 3rd, 2009, 1:42 am

ranger wrote:I will need to see 190 bpm before I start sharpening in January.

Why?

ranger · Post by **ranger** » December 3rd, 2009, 4:29 am

KevJGK wrote:
ranger wrote:I will need to see 190 bpm before I start sharpening in January.
Why?

190 bpm is my max HR.

You row a 2K at your max HR.

One of the functions of hard distance rowing, I think, is to get your heart used to rising smoothly up to its max rate without distress, as it must do in a 2K.

At the end of my 60min pb row, my HR was 187 bpm.

When I am really into the swing of distance rowing, I like to do one or two daily 60min rows, negative-splitting, with the last couple of Ks lifting my HR to max.

This is how I did my running for 30 years.

How many hour runs of this sort have I done in my life?

10,000?

If your heart is used to revving up to max without much distress, anaerobic intervals are much more productive and tolerable.

Your heart responds appropriately.

This lets you develop your anaerobic capacities to the max is _very_ short shrift--a few weeks.

ranger

ranger · Post by **ranger** » December 3rd, 2009, 4:36 am

BTW, it looks as though I might be able to row a FM at 28 spm.

My stroke is much snappier than it used to be.

I get the rate up quickly in my distance rowing--and it stays there.

1:44 @ 28 spm is getting _very_ comfortable.

When I race it, I suspect I will do 60min right at 10 MPS--1:43 @ 29 spm (11 SPI).

My stroke feels great.

I am getting into the best shape of my life.

No sickness.

No injuries.

No staleness.

High spirits.

All systems are go.

ranger

ranger · Post by **ranger** » December 3rd, 2009, 4:44 am

We'll see as time goes on, but I think my UT2 pace (145 bpm) is now 1:48.

I can row a FM at about 155-160 bpm (middling UT1).

172 bpm is my anaerobic threshold.

ranger

hjs · Post by **hjs** » December 3rd, 2009, 4:58 am

ranger wrote:We'll see as time goes on, but I think my UT2 pace (145 bpm) is now 1:48.

I can row a FM at about 155-160 bpm (middling UT1).

172 bpm is my anaerobic threshold.

ranger

So you current 2k pace is now ut2

last year it was AT

Thew second sentence is about right, good you don,t mention your last FM time

There used to be a time in your life that 172 was true, in those days you also had some hair left

ranger · Post by **ranger** » December 3rd, 2009, 5:53 am

hjs wrote:good you don,t mention your last FM time

2:40/1:54 pace

But this FM trial was _very_ irregular.

No wonder.

I was a novice who didn't know how to row.

In this trial, I pulled the _third_ 10K at 1:48, but was much slower on the first two and fourth 10Ks.

Not good pacing at all.

This winter, I think I'll pull a FM at 1:48, perhaps even 1:47.

ranger

hjs · Post by **hjs** » December 3rd, 2009, 5:56 am

ranger wrote:
hjs wrote:good you don,t mention your last FM time
2:40

But this trial was _very_ irregular. No wonder. I was a novice who didn't know how to row.

In this trial, I pulled the _third_ 10K at 1:48, but was much slower on the first two and fourth 10Ks.

Not good pacing at all.

ranger

again a Lie, hahahah You are getting sloppy Old man, you seem to forget more and more.

ranger · Post by **ranger** » December 3rd, 2009, 6:27 am

It looks as though I have improved an entire training band.

My UT1 pace back in 2003 is now UT2.

AT is now UT1.

etc.

When I pulled my 60min pb, my HR was flat at 172 bpm. I did the last 1K at 1:40, pushing my HR to 187 bpm. The overall pace for the row was 1:48.

Now, I'll row a FM at 1:48.

ranger

snowleopard · Post by **snowleopard** » December 3rd, 2009, 7:00 am

ranger wrote:It looks as though I have improved an entire training band.

My UT1 pace back in 2003 is now UT2.

AT is now UT1.

etc.

So knock out a PB then. It will only be a UT1 training row.