Easy Interval Method (Verheul / Lok) into Rowing/Erging?

[jcross485]

5/30/2023; "Recovery Ruck" today to help flush out some of the DOMS.

General Stats:
7.25km
55m elevation gain/loss
1:04:24
8:53/km
110 HR average

[jcross485]

And just like that, plan to get back on the erg derailed. After my ruck yesterday, got a call and needed to be in the DFW metroplex by end of day for work; packed up and flew down last night. I have an 8:30am appt this morning so was not able to venture out and find an erg; ended up doing a bodyweight session in the hotel fitness room so I could make my appt, get work done, and hopefully fly back home tonight.

General Stats:

40:00

Every 2:00 - 1 round of 5 pullups, 5 ab wheel rollouts, 5 band "dislocations"; 20 rounds total

Total Volume - 100 pullups, 100 ab wheel rollouts, 100 "dislocations"

[jcross485]

Another couple of hectic days of work and life with some short notice travel/trips, end of school year activities for my son, and taekwondo and swim obligations for both.

Was able to get some sessions in, albeit not "ideal". Something is always better than nothing though!

6/1 - No training; rest day which was well needed after the 24ish hour work trip to DFW and back with some strength work while on the road.

6/2 - Strength work; 50:00. Every 2:00, 1 round of 3 pullups, 3 ab wheel rollouts, 6 lunges (per leg) wearing 22lb vest. 25 rounds total. 75 pullups, 75 ab wheel rollouts, 150 lunges (per leg)

6/3 - ERG! I have been doing a little reading and it seems like I have my feet a bit low in the plates; I've tried rowing with them a bit higher but always revert back to a lower position. It got me thinking a bit and when I got back on today, I added a small folded towel to the seat which added about 1" of height total and it felt like it made a world of difference. For reference, I have pretty average length arms for my height but a relatively short torso and long legs. I'm going to try it again over the next few sessions and see if this might be a good move moving forward. Garage was hot but its only getting hotter the next few days.

General Stats:
12k; 2 x 6k (3:00 rest)
51:03 (2:07.6 / 500)
18 SR
121 DF
168 watt average
140 HR average

https://imgur.com/a/PhqfMZT

[jcross485]

6/4 - Another Erg session. 15k (3 x 5k, 2:30 between). Rowed just a tad later in the day than normal because of morning family commitments so the temps were up but it was a very solid session overall. Has about 1" worth of "pad" on the seat to test things once again and I think I am sold! I will keep rowing on a folded towel but am going to research other options out there that might be a bit more specific to rowing from an elevated seat position. I don't necessarily need something that softens the seat as I've never run into issues related to pain, soreness, etc., just something that will help to increase the overall height and put me in a slightly better position based on my proportions.

General Stats:
1:03:38 (2:07.2 / 500)
18 SR
118 DF
170 watt average
145 HR average

https://imgur.com/a/9jKYh89

[jcross485]

6/5; 12k (2 x 6k, 2:00 between). Got the session in about an hour or two later than normal but an hour earlier than yesterday; trained fasted today with just water/electrolytes but that is pretty normal (sometimes will have some MCT in coffee). A third solid session in a row and possibly the best of the three sessions even though there should be a little fatigue there. Dropped a full second per 500 with similar HR to yesterday. Rowed on a makeshift folded towel pad again and I am sold - will be doing this moving forward and looking into more permanent options.

General Stats:
50:31 (2:06.2 / 500)
18 SR
119 DF
174 watt average
145 HR average

https://imgur.com/a/DYFPGAE

[jcross485]

6/6/2023; strength work today. The wife and kids are taking off first thing in the morning for vacation; I am meeting them at the end of the week for the weekend and early next week so I will likely get in 2/days Wed-Fri this week before meeting them.

General Stats:

40:00

Every 2:00 - 1 round of 5 2-Handed Kettlebell Swings (56kg), 1 round of 10 "Power Pushups (BW) from handles; 20 rounds total

Total Volume - 100 2-Handed KB Swings, 200 Power Pushups

[jcross485]

6/7/2023

15k today; felt pretty good overall. Upper back was a tad sore from the heavy swings yesterday but legs felt decent. Humidity was a little higher today but temps cooler, guessing that is what increased the drag factor a touch as I rowed in the garage with the door open. HR was a tad higher than a few days ago but knocked out a couple more K at a decent pace. I did order a 2KFit seat from Amazon and while I appreciate the height, I don't like how compressed it became pretty quickly on the front edge of the seat; something with a little less height but more firm overall so it retains the same effective height once sitting on it would be preferred (IMO).

5k
2:00
4k
1:30
3k
1:00
2k
:30
1k

General Stats:
1:03:05 (2:06.1 / 500)
18 SR
122 DF
174 watt average
147 HR average

https://imgur.com/a/oVXmkbC

[jcross485]

6/7/2023 (part II)

Was able to get a second, albeit pretty low intensity recovery session in today. 45lb ruck in the heat of the day at about 4pm. Felt good to get outside and move a bit after sitting at the computer all day. Tentative plan for tomorrow is to erg in the morning and strength train in the afternoon.

General Stats:
6.77km
45m elevation gain/loss
1:01:40
9:06/km
116 HR average

[jcross485]

6/8/2023

18k on the erg; 6 x 3k (1:00 between). Based on everything I can find in my C2 logbook, this is the longest session by distance done to date. Because of the distance being a bit uncharted, I broke it up into smaller chunks with short rests. In hindsight, I did not like this approach; I think 3 x 6k with 2-3min between would have been better. I did pace a bit conservatively but overall, I felt really good and strong throughout the session. At the beginning of the last 3k, a neighbor had come up and asked for my help with something; took a few seconds to talk to her and explain it would be a bit, hence a little lower split there - based on my math, it dropped the average pace of the entire session by about .1-.2/500 so nothing really worth worrying about.

General Stats:
1:16:24 (2:07.3 / 500)
18 SR
122 DF
169 watt average
138 HR average

https://imgur.com/a/BhyKL5w

[jcross485]

6/9/2023

15k this morning; 3 x 5k (2:00 between). For rowing a few days straight with pretty decent volume, this was a solid session yet again. I've noticed some marked improvement from a combination of rowing a decent amount of steady state volume and changing my position a bit with the higher seat. Working from home today, then off to Newport Beach for a few days for vacation with the family.

Stats will be posted comparing the most recent 3 x 5k (2:00 between) to todays session for reference.

General Stats (May 11 --> June 9)
1:03:43 (2:07.4 / 500) --> 1:03:28 (2:06.9 / 500)
19 SR --> 18 SR
118 DF --> 122 DF
169 watt average --> 171 watt average
147 HR average --> 139 HR average

https://imgur.com/a/9vFITr4

[jcross485]

6/9/2023 (part II)

Strength session at the end of the morning before lunch and more work.

General Stats:

40:00

Every 2:00 - 1 round of 5 2-Handed Kettlebell Swings (56kg), 1 round of 10 "Power Pushups (BW) from handles; 20 rounds total

Total Volume - 100 2-Handed KB Swings, 200 Power Pushups

[jamesg]

Are you aware of the C2 Logbook service? Through Ergdata you can log all your work there automatically, with no need to do it all by hand here.

[jcross485]

Are you aware of the C2 Logbook service? Through Ergdata you can log all your work there automatically, with no need to do it all by hand here.

I am; I've got a logbook through C2 but have been using ErgZone to program and track all sessions as it was the first app I came across. I have it set to private but can certainly open it up. I started posting here through to see what, if any, experience people had with a running training methodology as it relates to rowing, then morphed a bit to posting sessinos.

[jcross485]

6/10 - No training; drove from home to SoCal for a work assignment (~4 hours) with my dog, took him for about a 90 mins casual walk through a trail, then another ~2 hours drive to our rental for the week.

6/11 - 15km run. I have not been running much but rowing has certainly kept a decent base of fitness that transfers as I was able to knock out 15km with relative ease and be able to carry on with my day afterwards. With more run specific training, I'm sure it would be even better. Looking at some data, it appears as though cadence, vertical oscillation/ratio, and ground contact time all improved as the run went on. It was relatively flat compared to where I run at home and elevation is sea level as opposed to ~3000' but I'll take it. During my run I found a park with an outdoor gym a bit over a mile from where we are staying; the tentative plan for Monday is to do a short run to the park, get a bodyweight strength session done, and a short run back.

General Stats (run):
15.01km
10m elevation gain/loss
1:19:15
5:17/km
151 HR average

[jcross485]

6/12 - weather was not cooperating this morning with light rains; I did not think it would be the best idea to do a pullup and dip session outdoors on wet metal pullup and dip bars so opted for a bit easier run and hopefully some strength work tomorrow. Run went relatively well overall; very flat route but an easy pace and pretty low heart rate. My legs surprisingly don't feel too bad after knocking out 25k+ in two days without much run training lately.

General Stats (run):
10.16km
5m elevation gain/loss
55:45
5:29/km
141 HR average