[In]decent Intervals

[NavigationHazard]

Cheers, I've been known to pound Schuykill fish into submission on occasion. I probably will be in Poland again most of the summer, but may try to do some fall head races.

30 x 30" r20 on 30" just now, with the wind literally blowing a gale outside. Mostly I did it to get warm - it's 43F cooler right now than it was at 3 pm yesterday, and that's not factoring in the 50 mph gusts.

01] 149m 1:40.6 pace 343w r20
02] 150m 1:40.0 pace 350w r20
03] 151m 1:39.3 pace 357w r20
04] 150m 1:40.0 pace 350w r20
05] 151m 1:39.3 pace 357w r20
06] 151m 1:39.3 pace 357w r20
07] 151m 1:39.3 pace 357w r20
08] 151m 1:39.3 pace 357w r20
09] 151m 1:39.3 pace 357w r20
10] 152m 1:38.6 pace 364w r20

11] 152m 1:38.6 pace 364w r20
12] 152m 1:38.6 pace 364w r20
13] 152m 1:38.6 pace 364w r20
14] 152m 1:38.6 pace 364w r20
15] 153m 1:38.0 pace 371w r20
16] 153m 1:38.0 pace 371w r20
17] 153m 1:38.0 pace 371w r20
18] 154m 1:37.4 pace 379w r20
19] 154m 1:37.4 pace 379w r20
20] 154m 1:37.4 pace 379w r20

21] 154m 1:37.4 pace 379w r20
22] 154m 1:37.4 pace 379w r20
23] 155m 1:36.7 pace 386w r20
24] 155m 1:36.7 pace 386w r20
25] 154m 1:37.4 pace 379w r20
26] 155m 1:36.7 pace 386w r20
27] 154m 1:37.4 pace 379w r20
28] 155m 1:36.7 pace 386w r20
29] 154m 1:37.4 pace 379w r20
30] 156m 1:36.1 pace 394w r20

4582m total work distance in 15:00.0 net elapsed work time, 1:38.2 pace, 369w r20 [PM3].

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30 x 30"/30" again just now, this time r22.

01] 154m 1:37.4 pace 379w r22
02] 154m 1:37.4 pace 379w r22
03] 154m 1:37.4 pace 379w r22
04] 154m 1:37.4 pace 379w r22
05] 155m 1:36.7 pace 386w r22
06] 155m 1:36.7 pace 386w r22
07] 155m 1:36.7 pace 386w r22
08] 155m 1:36.7 pace 386w r22
09] 155m 1:36.7 pace 386w r22
10] 156m 1:36.1 pace 394w r22
11] 156m 1:36.1 pace 394w r22
12] 156m 1:36.1 pace 394w r22
13] 156m 1:36.1 pace 394w r22
14] 156m 1:36.1 pace 394w r22
15] 156m 1:36.1 pace 394w r22
16] 156m 1:36.1 pace 394w r22
17] 156m 1:36.1 pace 394w r22
18] 156m 1:36.1 pace 394w r22
19] 157m 1;35.5 pace 402w r22
20] 157m 1;35.5 pace 402w r22
21] 157m 1;35.5 pace 402w r22
22] 156m 1:36.1 pace 394w r22
23] 157m 1;35.5 pace 402w r22
24] 157m 1;35.5 pace 402w r22
25] 158m 1:34.9 pace 409w r22
26] 157m 1;35.5 pace 402w r22
27] 156m 1:36.1 pace 394w r22
28] 158m 1:34.9 pace 409w r22
29] 158m 1:34.9 pace 409w r22
30] 161m 1:33.1 pace 433w r22

4684m total work distance in 15:00.0 net elapsed work time, 1:36.0 pace, 395w r22 [PM3]. 17.95 spi, down only about 3% from yesterday's r20 session (18.45 spi).

Not horrible, considering that the 60+ 2k world record pace 1s 1:35.9....

[edinborogh]

i just love reading this thread..

[NavigationHazard]

Tried to do 30 x 30" r24 on 30" yesterday at sub-1:34 pace and failed after 20 reps (on 1:33.8 average). There was nothing for it today but another go:

01] 159m 1:34.3 pace 417w r24
02] 158m 1:34.9 pace 410w r24
03] 159m 1:34.3 pace 417w r24
04] 159m 1:34.3 pace 417w r24
05] 159m 1:34.3 pace 417w r24
06] 160m 1:33.7 pace 425w r24
07] 159m 1:34.3 pace 417w r24
08] 158m 1:34.9 pace 410w r24
09] 160m 1:33.7 pace 425w r24
10] 159m 1:34.3 pace 417w r24

11] 158m 1:34.9 pace 410w r24
12] 161m 1:33.1 pace 433w r24
13] 159m 1:34.3 pace 417w r24
14] 159m 1:34.3 pace 417w r24
15] 160m 1:33.7 pace 425w r24
16] 159m 1:34.3 pace 417w r24
17] 159m 1:34.3 pace 417w r24
18] 159m 1:34.3 pace 417w r24
19] 159m 1:34.3 pace 417w r24
20] 159m 1:34.3 pace 417w r24

21] 159m 1:34.3 pace 417w r24
22] 159m 1:34.3 pace 417w r24
23] 159m 1:34.3 pace 417w r24
24] 159m 1:34.3 pace 417w r24
25] 158m 1:34.9 pace 410w r24
26] 161m 1:33.1 pace 433w r24
27] 161m 1:33.1 pace 433w r24
28] 160m 1:33.7 pace 425w r24
29] 161m 1:33.1 pace 433w r24
30] 164m 1:31.4 pace 4572 r24

4703m total work distance in 15:00.0 net elapsed work time, 1:34.0 pace, 420w r24 [PM3]. 17.5 spi.

I actually thought I'd be several tenths slower on avaerage than I turned out to be. Maybe it's familiarity with the rating -- I do a fair bit of training (and sometimes racing) r24 so it feels pretty 'natural.'

[NavigationHazard]

Getting just killed by allergies: we've had two days of sun and warm after a ridiculously prolonged winter and >everything< is blooming simultaneously....

30 x 30" r30 on 30" just now, negative-splitted:

01] 152m 1:38.6 pace 364w
02] 152m 1:38.6 pace 364w
03] 152m 1:38.6 pace 364w
04] 153m 1:38.0 pace 371w
05] 152m 1:38.6 pace 364w
06] 152m 1:38.6 pace 364w
07] 152m 1:38.6 pace 364w
08] 152m 1:38.6 pace 364w
09] 153m 1:38.0 pace 371w
10] 152m 1:38.6 pace 364w

11] 153m 1:38.0 pace 371w
12[ 153m 1:38.0 pace 371w
13] 154m 1:37.4 pace 379w
14] 154m 1:37.4 pace 379w
15] 154m 1:37.4 pace 379w
16] 155m 1:36.7 pace 386w
17] 155m 1:36.7 pace 386w
18] 156m 1:36.1 pace 394w
19] 156m 1:36.1 pace 394w
20] 157m 1:35.5 pace 401w

21] 158m 1:34.9 pace 409w
22] 158m 1:34.9 pace 409w
23] 159m 1:34.3 pace 417w
24] 159m 1:34.3 pace 417w
25] 159m 1:34.3 pace 417w
26] 160m 1:33.7 pace 425w
27] 161m 1:33.1 pace 433w
28] 161m 1:33.1 pace 433w
29] 161m 1:33.1 pace 433w
30] 185m 1:21.0 pace 657w r40 and no, that's not a typo.

4691m total work distance in 15:00.0 net elapsed work time, 1:35.9 average pace, 396w r30 [PM3]. All 15 strokes except #30 which was 20. Trademark last rep....

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6 x 500m r20 on 1' rest just now:

01] 1:41.4 336w r20
02] 1:41.6 334w r20
03] 1:42.0 330w r19
04] 1:42.6 324w r19
05] 1:40.9 341w r20
06] 1:38.3 363w r20

3000m total work distance in 10:06.7, 1:41.1 pace, 339w r19 (PM3; actually 19.7). Meh. The good news is that it's been raining constantly since about 2 am. The pollen temporarily has been washed out of the air....

[NavigationHazard]

Still suffering badly on the allergy front.

30 x 30" r30 on 30" just now, aiming for a Full Carla. That's a session named after a rower named Carla Stein, who likes my pace-consistency/ rowing economy sessions. The idea is 29 reps at exactly the same pace/rate combo, then blast the last one.

01-29] 152m 1:38.6 pace 365w r30
30] 190m 1:18.9 pace 711w r44

4599m total work distance in 15:00.0 net elapsed work time, 1:37.8 pace, 374w r30 [PM3; by stroke count actually r30.47].

Trademark last rep....

[bob01]

Article in cycling weekly ..(uk). 're endurance athletes benefiting from short intervals... loads of em.

I think us 'ergers have a lot to learn from other sports... but there seems to be a mind set amongst many that if it ent wolverine or Pete plan it is to be dismissed

[NavigationHazard]

Some kind of Forum crash wiped out yesterday's post and I don't feel like re-creating it.

Highlight was the CTC yesterday (1k/ 3' rest/ 992m) in 6:49.9 r20.

[NavigationHazard]

Team Oarsome May Challenge:

1000m 03:41.0 1:50.5 pace r19/ 2'
2000m 07:23.3 1:50.8 pace r19/ 2'
3000m 11:06.2 1:51.0 pace r20/ 2'
2000m 07:21.6 1:50.4 pace r20/ 2'
1000m 03:31.9 1:45.8 pace r20/ 2'

9000m total work distance in 33:04.0, 1:50.2 pace 262w r20.

It was way too windy to take a 1x out on the water....

[NavigationHazard]

Had a go at the so-called "Bleep Test" just now. Blergh. This is an old workout idea where you do 1' on/1' rest intervals trying to hit targets derived from your 2k time. It was done maybe a dozen years ago or so for a South London Indoor Championship, with erg legend Nik Fleming winning the event on what I >think< was 1:24 pace. At the time I did quite a lot of testing of pace/rate strategies...

I went with the Group 4 targets today, which start the 1 min increments at 1:42 pace and drop 2 seconds per interval.

01] 292m 1:42.7 pace 323w r31
02] 299m 1:40.3 pace 347w r31
03] 305m 1:38.3 pace 368w r32
04] 310m 1:36.7 pace 386w r32
05] 318m 1:34.3 pace 417w r34
06] 324m 1:32.5 pace 441w r34
07] 331m 1:30.6 pace 470w r34
08] 339m 1:28.4 pace 505w r36

Rigor mortis.

2518m total work distance in 8:00.0 net elapsed work time, 1:35.3 pace [spreadsheet]. If I go again, or maybe given venue conditions and some adrenalin and never mind the stroke rate, I >might< be able to squeeze in a nineth rep at better than 1:26.9 average pace (I'd need at least 346m). Mind you, the average on the 8 I just did is already more than a half a second better than age-group 2k WR pace....

If Pirate (Phil Morris) actually hosts this again sometime this summer or fall, as he's threatening to do, unless Ollie Zeidler or Josh Dunkley-Smith shows up, I don't see anyone getting to rep 10 regardless of group. I don't think I'm capable of doing it and I flatter myself that I'm awfully experienced at negative-splitting sprintervals to target wattages/paces/ratings combos....

[NavigationHazard]

More 1'/1', negative splitted again today, battling the pollen and the exhaust fumes inhaled during a 1 hr + traffic jam on the inbound George Washington Bridge. It's never a good sign when you and the traffic helicopters are heading towards the bridge simultaneously....

I originally was going to try to do a Full Carla (29 reps exactly the same, then blast the last -- named after Taff Attack stalwart and perennial Nonathlon title contender Carla Stein). But I goofed it upon rep #5, after which I decided to negative-split the remainder down to rep 13.

01] 300m 1:40.0 pace 350w r30
02] 300m 1:40.0 pace 350w r30
03] 300m 1:40.0 pace 350w r30
04] 300m 1:40.0 pace 350w r30
05] 301m 1:39.6 pace 354w r30
06] 302m 1:39.3 pace 357w r30
07] 304m 1:38.6 pace 364w r30
08] 307m 1:37.7 pace 375w r30
09] 309m 1:37.0 pace 382w r30
10] 310m 1:36.7 pace 386w r30
11] 311m 1:36.4 pace 390w r30
12] 312m 1:36.1 pace 394w r30
13] 354m 1:24.7 pace 575w r37 and no, that's not a typo.

4012m total work distance in 13:00.0 net elapsed work time, 1:37.2 pace, 381w r30 [PM3; by stroke count r30.5].

[NavigationHazard]

Half Carla - that's 14 identical reps, equal work duration/rest, then blast the last.



01-14] 300m 1:40.0 pace 350w r30|
15] 358m 1:23.7 pace 595w r39

4562m total work distance in 15:00.0 net elapsed work time, 1:38.6 pace, 365w r30 [PM3; by stroke count r30.6].

If you have never tried this sort of thing, it's actually quite difficult to string together long sets of identical sprintervals....

[Dangerscouse]

If you have never tried this sort of thing, it's actually quite difficult to string together long sets of identical sprintervals....

No s**t!!! The speed is impressive enough but to hit identical splits is outstanding

[NavigationHazard]

13 x 1' r30/ 1', mildly negative splitted:

01] 309m 1:37.0 pace 382w r30
02] 310m 1:36.7 pace 386w r30
03] 309m 1:37.0 pace 382w r30
04] 311m 1:36.4 pace 390w r30
05] 312m 1:36.1 pace 394w r30
06] 312m 1:36.1 pace 394w r30
07] 313m 1:35.8 pace 398w r30
08] 314m 1;35.5 pace 401w r30
09] 314m 1:35.5 pace 401w r30
10] 314m 1:35.5 pace 401w r30
11] 318m 1:34.3 pace 417w r30
12] 319m 1:34.0 pace 421w r30
13] 337m 1:29.0 pace 496w r35

4091m total work distance in 13:00.0 net elapsed work time, 1:35.3 pace 404w r30 [PM3; by stroke count r30.4].

That was the best I could muster for a fast last rep, given 1) my allergies and 2) the reasonable fast 12 reps that came before it....