The year 2016 - January base training

[Livio Livius]

As part of triathlon training I have decided to include rowing as part of training. As I am currently doing base training I will do the same for rowing. So for the month January I will be doing only 20SPM sessions with HR max 128 (LT1). I have done 2k test 31.12.2015 resulting in 07.44. I will re-test 31.01.2016.
All workouts are recorded with Garmin FR210 and uploaded into TrainingPeaks. :
Date Duration (min) - Wattage - Heartrate - SPM - Metres
01.01.2016 30 153 122 19 6863
02.01.2016 22 152 125 19 5000

[Livio Livius]

As part of triathlon training I have decided to include rowing as part of training. As I am currently doing base training I will do the same for rowing. So for the month January I will be doing only 20SPM sessions with HR max 128 (LT1). I have done 2k test 31.12.2015 resulting in 07.44. I will re-test 31.01.2016.
All workouts are recorded with Garmin FR210 and uploaded into TrainingPeaks. :
Date Duration (min) - Wattage - Heartrate - SPM - Metres
01.01.2016 30 153 122 19 6863
02.01.2016 22 152 125 19 5000
04.01.2015 43:52 153 124 19 10000 http://tpks.ws/NtGu

[Livio Livius]

Date Duration (min) - Wattage - Heartrate - SPM - Metres
01.01.2016 30:00 153 122 19 6.863
02.01.2016 22:00 152 125 19 5.000
04.01.2015 43:52 153 124 19 10.000 http://tpks.ws/NtGu
08.01.2015 43:55 153 128 19 10.000 http://tpks.ws/duiY

[bisqeet]

Very smooth, but shouldn't the sessions be any longer for ut2?
The longer the better ?

[Bob S.]

Very smooth, but shouldn't the sessions be any longer for ut2?
The longer the better ?

Well, his progression appears to be going to longer pieces, with a slightly higher wattage for his 10k than his 5k! That's pretty good to double the distance and cut a notch off the wattage as well. The first 2 were on the short side for UT2, over 40' is reasonably long. I was puzzled that you mentioned UT2, since the OP didn't, but I dug up the LT terminology and see that it more or less corresponds to the LT1 used by the OP.

[bisqeet]

Very smooth, but shouldn't the sessions be any longer for ut2?
The longer the better ?

Well, his progression appears to be going to longer pieces, with a slightly higher wattage for his 10k than his 5k! That's pretty good to double the distance and cut a notch off the wattage as well. The first 2 were on the short side for UT2, over 40' is reasonably long. I was puzzled that you mentioned UT2, since the OP didn't, but I dug up the LT terminology and see that it more or less corresponds to the LT1 used by the OP.

Twas a guess my side. OP mentioned he was a triathlete. So aerobic base should be well established. HR ~125-ish is pretty good UT2...

[Livio Livius]

Building up to 60min end of January with goal April 1/2 Marathon. UT2 would be in the range of 118-136 bpm with 127 as mean which is aerobe threshold for cycling (around 2mmol or LT1)

Some statistics of myself.
Age 51
Weight 68kg
Height 178
BMI 21,1
Body fat percent 13,5

Lungcapacity
FVC 5720
FEV1 4560
FEV1/FVC 79,7

Cycling test
Aerobe threshold 128 bpm
Power aerobe threshold 180 watt or 2,7 watt/kg
VO2 aerobe threshold drempel (ml) 2700;(ml/min.kg) 39,1;% max 63
Anaerobe threshold: 151 bpm
Power anaerobe threshold 260 watt or 397 watt/kg
VO2 anaerobe threshold (ml) 3500;(ml/min.kg) 50,7;% max 81,7
Max power 350 watt or 5,2 watt/kg
Max O2 opname (VO2max) 4284 (ml); 62,1(ml/min.kg)
VO2 AD/VO2max 0,82

Running test
Aerobe threshold 131 bpm
Running speed aerobe 11 km/u
VO2 aerobe threshold drempel (ml) 2700;(ml/min.kg) 39,1;% max 68,3
Running economy (ml/kg/km) 213,3
Anaerobe threshold: 152 bpm
Running speed anaerobe threshold 14 km/u
VO2 anaerobe threshold (ml) 3550;(ml/min.kg) 51,4;% max 89,9
Running economy (ml/kg/km) 220,5
Max O2 opname (VO2max) 3950 (ml); 57,2(ml/min.kg)
Running economy (ml/kg/km) 214,7
VO2 AD/VO2max 0,90

[Edward4492]

60 minutes will prep you for the HM. If you ever decide to do a FM it's a different beast. Aerobically, general fitness, you would be okay. But for lots of people (it certainly was true in my case) the body just breaks down. But everyone is different and your light weight would definitely minimize the impact.

About a half dozen of my bike racing buddies are now serious winter ergers. It's a greast complement to bike or tri training. So far....you're looking good!

[Livio Livius]

Date Duration (min) - Wattage - Heartrate - SPM - Metres
01.01.2016 30:00 153 122 19 6.863
02.01.2016 22:00 152 125 19 5.000
04.01.2016 43:52 153 124 19 10.000 http://tpks.ws/NtGu
08.01.2016 43:55 153 128 19 10.000 http://tpks.ws/duiY
10.01.2016 43:38 155 125 18 10.000 http://tpks.ws/9QrqU

[Livio Livius]

Date Duration (min) - Wattage - Heartrate - SPM - Metres
01.01.2016 30:00 153 122 19 6.863
02.01.2016 22:00 152 125 19 5.000
04.01.2016 43:52 153 124 19 10.000
08.01.2016 43:55 153 128 19 10.000 http://tpks.ws/duiY
10.01.2016 43:38 155 125 18 10.000 http://tpks.ws/9QrqU
12.01.2015 43:18 159 126 19 10.000 http://tpks.ws/ChpKk

[KevJGK]

I like the charts.

What interface would I need to get all of that that data?

Cheers

[Livio Livius]

I like the charts.

What interface would I need to get all of that that data?

Cheers

Subscribe to TrainingPeaks and buy a watch (such as Garmin FR210) which is compatible with PM3/4/5. From you watch you can upload .fit file to TrainingPeaks.

[KevJGK]

Subscribe to TrainingPeaks and buy a watch (such as Garmin FR210) which is compatible with PM3/4/5. From you watch you can upload .fit file to TrainingPeaks.

Thanks.

So it's a wireless connection?

[Livio Livius]

Subscribe to TrainingPeaks and buy a watch (such as Garmin FR210) which is compatible with PM3/4/5. From you watch you can upload .fit file to TrainingPeaks.

Thanks.

So it's a wireless connection?

Yes via Ant+.

[Livio Livius]

Date Duration (min) - Wattage - Heartrate - SPM - Metres
01.01.2016 30:00 153 122 19 6.863
02.01.2016 22:00 152 125 19 5.000
04.01.2016 43:52 153 124 19 10.000
08.01.2016 43:55 153 128 19 10.000
10.01.2016 43:38 155 125 18 10.000 http://tpks.ws/9QrqU
12.01.2016 43:18 159 126 19 10.000 http://tpks.ws/ChpKk
13.01.2016 43:18 159 128 19 10.000 http://tpks.ws/KvKJw