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

[NavigationHazard]

Sat: 1 hr cardio on the stationary cycle @ 366w, average HR 126bpm.

Sun AM: 1 hr cardio on the stationary cycle @ 373w, average HR 131bpm. Last 30 mins were at a nominal 386 watts.

Sun PM: 8 x 1:30 r32 on 1:30 rest, negative-splitted

01] 463m 1:37.1 pace 381w r32
02] 464m 1:36.9 pace 384w r32
03] 464m 1:36.9 pace 384w r32
04] 465m 1:36.7 pace 386w r32
05] 467m 1:36.3 pace 391w r32
06] 468m 1:36.1 pace 394w r32
07] 472m 1:35.3 pace 404w r32
08] 493m 1:31.2 pace 460w r32

3755m total work distance in 12:00.0 net elapsed work time, 1:35.8 pace, 398w r32 (all reps exactly 48 strokes).

Tough morning; I took it out on the erg.

[NavigationHazard]

Been extremely busy, haven't had time for posting....

1/29: 8194m, 30' r20 for the Team Oarsome January Challenge. My description:

Blergh. Pretty depleted from it - blood glucose just 106 ml/dl as I type (134 when I started). I was maybe a bit conservative in the first 10 mins or so, but all things considered I'd rather err on the side of caution given my situation and recent history of delayed-effect hypoglycemia,

Time to go rehydrate and put some fuel back in the system.

Oh, and I am NOT going again this month.

1/30: 1 hr stationary cycle @ 356w, HR average 121 bpm. I couldn't erg as I was on campus for about 13 hours.

1/31: 30 x 30" r24 on 30", negative-splitted starting with rep 16. 4629m total work distance in 15:00.0 net elapsed work time, 1:37.2 average pace, 381w r24.

2/1: AM 30' stationary cycle at 340w, average HR 117 bpm. Just ticking. PM: 30 x 30" r32 on 30" again. Slightly slower than last time, on account of negative-splitting. I didn't really start applying the power until rep #9, at which point I was something like 25m behind my Jan 24 results. I nearly caught up by doing 20 of the last 21 reps faster. 4809m total work distance in 15:00.0 net elapsed time. 1:33.5 pace, 427w r32.

[NavigationHazard]

AM: 1 hour on the stationary cycle @ 364w, cadence 47, HR average 126 bpm.

PM: 10 x 100m on 1' rest for the Team Oarsome February Challenge, 1000m total work distance in 2:40.0 net elapsed work time, 1:20.0 average pace r43.

Also 30 x 30" r32 on 30":

01] 151m 1:39.5 pace 367w
02] 151m 1:39.5 pace 367w
03] 151m 1:39.5 pace 367w
04] 152m 1:38.6 pace 364w
05] 152m 1:38.6 pace 364w
06] 152m 1:38.6 pace 364w
07] 152m 1:38.6 pace 364w
08] 153m 1:38.0 pace 371w
09] 153m 1:38.0 pace 371w
10] 153m 1:38.0 pace 371w
11] 153m 1:38.0 pace 371w
12] 153m 1:38.0 pace 371w
13] 152m 1:38.6 pace 364w
14] 154m 1:37.4 pace 379w
15] 154m 1:37.4 pace 379w
16] 154m 1:37.4 pace 379w
17] 154m 1:37.4 pace 379w
18] 154m 1:37.4 pace 379w
19] 155m 1:36.7 pace 386w
20] 155m 1:36.7 pace 386w
21] 156m 1:36.1 pace 394w
22] 156m 1:36.1 pace 394w
23] 156m 1:36.1 pace 394w
24] 157m 1:35.5 pace 401w
25] 157m 1:35.5 pace 401w
26] 163m 1:32.0 pace 449w
27] 165m 1:30.9 pace 466w
28] 166m 1:30.3 pace 474w
29] 167m 1:29.8 pace 483w
30] 171m 1:27.7 pace 519w

4673m total work distance in 15:00.0 net elapsed work time, 1:36.2 pace, 392w r32 (all exactly 16 strokes).

Not horrible, considering I really only put the hammer down on reps 26-30.....

[NavigationHazard]

In honour of Groundhog Day (I know, it was yesterday) I repeated yet another 30 x 30" r32 on 30"/neg splitted workout:

4714m total work distance in 15:00.0 net elapsed work time. 1:35.4 pace, 402w r32. Trademark fast last rep (1:27.7 pace). I consciously tried to hold the first 15 reps more or less constant and add 1 meter per rep on the remainder. It's actually pretty hard to do that sort of incremental progression accurately....

[NavigationHazard]

AM: 30' stationary cycle at 378 watts, cadence 49, average HR 136 bpm.

PM: a truly heroic 60 x 30" r32 on 30", aiming to get the last 30 under age-group 2k WR pace. Warning: mind-numbing numbers follow....

01] 151m 1:39.3 pace r32 357w 11.2 spi 123 bpm
02] 151m 1:39.3 pace r32 357w 11.2 spi 131 bpm
03] 151m 1:39.3 pace r32 357w 11.2 spi 138 bpm
04] 151m 1:39.3 pace r32 357w 11.2 spi 140 bpm
05] 151m 1:39.3 pace r32 357w 11.2 spi 141 bpm
06] 151m 1:39.3 pace r32 357w 11.2 spi 140 bpm
07] 151m 1:39.3 pace r32 357w 11.2 spi 140 bpm
08] 152m 1:38.7 pace r32 364w 11.4 spi 142 bpm
09] 152m 1:38.7 pace r32 364w 11.4 spi 141 bpm
10] 152m 1:38.7 pace r32 364w 11.4 spi 141 bpm

11] 151m 1:39.3 pace r32 357w 11.2 spi 142 bpm
12] 152m 1:38.7 pace r32 364w 11.4 spi 141 bpm
13] 152m 1:38.7 pace r32 364w 11.4 spi 142 bpm
14] 152m 1:38.7 pace r32 364w 11.4 spi 144 bpm
15] 152m 1:38.7 pace r32 364w 11.4 spi 144 bpm
16] 152m 1:38.7 pace r32 364w 11.4 spi 144 bpm
17] 152m 1:38.7 pace r32 364w 11.4 spi 144 bpm
18] 152m 1:38.7 pace r32 364w 11.4 spi 142 bpm
19] 152m 1:38.7 pace r32 364w 11.4 spi 141 bpm
20] 152m 1:38.7 pace r32 364w 11.4 spi 143 bpm

21] 152m 1:38.7 pace r32 364w 11.4 spi 144 bpm
22] 152m 1:38.7 pace r32 364w 11.4 spi 144 bpm
23] 153m 1:38.0 pace r32 371w 11.6 spi 142 bpm
24] 153m 1:38.0 pace r32 371w 11.6 spi 142 bpm
25] 153m 1:38.0 pace r32 371w 11.6 spi 144 bpm
26] 154m 1:37.4 pace r32 379w 11.8 spi 144 bpm
27] 154m 1:37.4 pace r32 379w 11.8 spi 145 bpm
28] 155m 1:36.8 pace r32 386w 12.1 spi 147 bpm
29] 155m 1:36.8 pace r32 386w 12.1 spi 147 bpm
30] 156m 1:36.2 pace r32 394w 12.3 spi 147 bpm

31] 157m 1:35.5 pace r32 401w 12.5 spi 145 bpm
32] 157m 1:35.5 pace r32 401w 12.5 spi 148 bpm
33] 157m 1:35.5 pace r32 401w 12.5 spi 147 bpm
34] 157m 1:35.5 pace r32 401w 12.5 spi 146 bpm
35] 157m 1:35.5 pace r32 401w 12.5 spi 148 bpm
36] 157m 1:35.5 pace r32 401w 12.5 spi 149 bpm
37] 157m 1:35.5 pace r32 401w 12.5 spi 151 bpm
38] 157m 1:35.5 pace r32 401w 12.5 spi 150 bpm
39] 157m 1:35.5 pace r32 401w 12.5 spi 149 bpm
40] 158m 1:34.9 pace r32 409w 12.8 spi 150 bpm

41] 157m 1:35.5 pace r32 401w 12.5 spi 150 bpm
42] 157m 1:35.5 pace r32 401w 12.5 spi 150 bpm
43] 158m 1:34.9 pace r32 409w 12.8 spi 151 bpm
44] 158m 1:34.9 pace r32 409w 12.8 spi 150 bpm
45] 158m 1:34.9 pace r32 409w 12.8 spi 150 bpm
46] 158m 1:34.9 pace r32 408w 12.7 spi 150 bpm
47] 158m 1:34.9 pace r32 409w 12.8 spi 150 bpm
48] 158m 1:34.9 pace r32 409w 12.8 spi 151 bpm
49] 159m 1:34.3 pace r32 417w 13.0 spi 152 bpm

50] 159m 1:34.3 pace r32 417w 13.0 spi 150 bpm
51] 159m 1:34.3 pace r32 417w 13.0 spi 151 bpm
52] 159m 1:34.3 pace r32 417w 13.0 spi 152 bpm
53] 160m 1:33.8 pace r32 425w 13.3 spi 152 bpm
54] 161m 1:33.2 pace r32 433w 13.5 spi 152 bpm
55] 161m 1:33.2 pace r32 433w 13.5 spi 154 bpm
56] 160m 1:33.8 pace r32 425w 13.3 spi 152 bpm
57] 162m 1:32.6 pace r32 441w 13.8 spi 155 bpm
58] 163m 1:32.0 pace r32 449w 14.0 spi 156 bpm
59] 164m 1:31.5 pace r32 457w 14.3 spi 157 bpm
60] 172m 1:27.2 pace r32 528w 16.5 spi 162 bpm

9341m total work distance in 30:00.0 net elapsed work time, 1:36.4 average pace, 392w r32, 12.3 spi. Average peak HR was 146 bpm.
The last 30 were at 1:34.2 pace 418w.

[NavigationHazard]

Missed a couple of days' training on account of memorial services for my late mother. It's been a tough last week; I took it out on the erg today.

8 x 500m r32 on 1:30 rest just now:

01] 1:36.7 387w
02] 1:37.1 382w
03] 1:36,7 387w
04] 1:36.8 386w
05] 1:36.0 396w
06] 1:36.1 394w
07] 1:35.4 403w
08] 1:31.6 455w r33

4000m total work ditance in 12:46.3 net elapsed work time, 1:35.7 average pace, 398w r32 [PM3]. This was about 6% more distance per interval on average than my Jan 28 8 x 1:30 r32 on 1:30 workout, as well as a tenth of a second faster pace on average. Trademark fast last rep.

[Dangerscouse]

Really sorry to hear that Jonathan. My condolences go to you and yours

[DavidA]

Missed a couple of days' training on account of memorial services for my late mother. It's been a tough last week; I took it out on the erg today.

I'm sorry to hear that.
May you have comfort from you loss in the days ahead, and take it out on the erg as much as you can.

David

[NavigationHazard]

Thanks for the sympathy. It's sincerely appreciated.

AM: 30' on the stationary cycle, 343 nominal watts, cadence 42, average HR 115 bpm.

Afternoon: CTC (500m / 2' rest / 1250m / 2' rest / 500m).

7:24.8

0500m 1:39.2 (1:39.2 pace, 359w) r24
1250m 4:09.6 (1:39.8 pace, 352w) r25
0500m 1:35.9 (1:35.9 pace, 397w) r24

2250m total work distance in 7:24.8 net elapsed time, 1:38.8 pace, 362w r24 [PM3]. I'd like to think I ought to be sub-6:40 r24 full out for a 2k. However to put that in perspective, I think my r24 PB -- granted, I was nearly a decade younger then, and even stupider -- is 6:29.6. If I get sufficiently bored I'll see if I can dig up a screen shot of that one. And I once did 6 x 500 on 1' rest at an average 25 strokes/minute in 1:34.5.... (1/11/2010, done r20/22/24/26/28/30 and negative-splitted).

[Cant Climb]

Just curious, you ever do anything on the Ski Erg......?

Sorry to hear about your loss.

[NavigationHazard]

Cheers, i don't have access to a ski erg so the short answer is "no."

[NavigationHazard]

Sometimes you're just in the mood to take it out on the erg....

60 x 30" r32 on 30" just now, done with maybe an extra 15-20 secs rest between reps 30-31 so I could take my blood glucose and pressure (both were fine, considering)....

9554m total work distance in 30:00.0 net elapsed work time, 1:34.3 average pace, 420w r32 (all exactly 16 strokes). Rep #30 174m 1:26.2 pace, #60 173m 1:26.7 pace.

[Leo Young]

Sometimes you're just in the mood to take it out on the erg....

60 x 30" r32 on 30" just now, done with maybe an extra 15-20 secs rest between reps 30-31 so I could take my blood glucose and pressure (both were fine, considering)....

9554m total work distance in 30:00.0 net elapsed work time, 1:34.3 average pace, 420w r32 (all exactly 16 strokes). Rep #30 174m 1:26.2 pace, #60 173m 1:26.7 pace.

Jon,
Carefully assessing all your recent training performances, it's hard to understand why you shouldn't be able to break the world age group record when you race this month, as all the indicators are clearly there. In fact, sub 6:20 should be possible.

[NavigationHazard]

Cheers Leo, thanks for the vote of confidence. The problem is the steroid-induced diabetes. I don't travel at all well these days, and even a small disruption in my eating/ sleeping/ activity schedule can have very large consequences in terms of my ability to function at what I'd like to think are fairly high performance levels. It's one thing to work hard on my home turf, so to speak, where I can make allowances as appropriate to however I'm doing physiologically on any given day: altering the timing and/or composition of meals; monitoring hydration levels; changing the timing and composition of my workouts -- sometimes in mid-workout -- depending on how my blood glucose/ blood pressure are reacting; bailing out or even bagging workouts altogether if testing suggests there might be a safety issue. It's quite another to travel to a distant venue, even if it's not all that distant; eat meals not of my own devising and perhaps not at optimum times for blood-glucose stability; sleep in an unfamiliar bed; etc. etc. Venue conditions, e.g. typically hyper-dry air and the inability to bring in outside food/drink, also come into play. If the stars align, who knows. But I'm not going to risk putting myself back in the hospital (or worse, the morgue) if they don't. Let me add that I'm all too aware of the possible hypoglycemia problem after a race or hyper-strenuous workout...

[Leo Young]

Cheers Leo, thanks for the vote of confidence. The problem is the steroid-induced diabetes. I don't travel at all well these days, and even a small disruption in my eating/ sleeping/ activity schedule can have very large consequences in terms of my ability to function at what I'd like to think are fairly high performance levels. It's one thing to work hard on my home turf, so to speak, where I can make allowances as appropriate to however I'm doing physiologically on any given day: altering the timing and/or composition of meals; monitoring hydration levels; changing the timing and composition of my workouts -- sometimes in mid-workout -- depending on how my blood glucose/ blood pressure are reacting; bailing out or even bagging workouts altogether if testing suggests there might be a safety issue. It's quite another to travel to a distant venue, even if it's not all that distant; eat meals not of my own devising and perhaps not at optimum times for blood-glucose stability; sleep in an unfamiliar bed; etc. etc. Venue conditions, e.g. typically hyper-dry air and the inability to bring in outside food/drink, also come into play. If the stars align, who knows. But I'm not going to risk putting myself back in the hospital (or worse, the morgue) if they don't. Let me add that I'm all too aware of the possible hypoglycemia problem after a race or hyper-strenuous workout...

Fair enough, I understand. All the best of luck and let’s hope that it all comes together on the day.