The Road to Boston 2007

TomR · Post by **TomR** » September 14th, 2006, 9:49 am

Off today, and happy for the rest.

Yesterday: UT1/4x12/avg 2.07.6

Intervals were a bit slower than previous UT1. This is the hard week in the 3-week cycle, and I'm hoping that next week, w/ shorter sessions and less work overall, I'll be able to bring my paces down.

Tom

GeorgeD · Post by **GeorgeD** » September 15th, 2006, 6:32 pm

Saturday Morning:- IP 10min / max pace 1:46 / 26-28spm

Target:- 10min = 2min splits from 1:50 down to 1:48 (0.5 each)

Actual:- 10min / avg pace 1:48.8 / 26spm / avg HR 146 / 2755m

1:50.0 / 26
1:49.4 / 27
1:49.0 / 26
1:48.4 / 27
1:47.9 / 27

Total session 6755m

Impressions:- last week was a write off so started on week 4 where the first session was only a 10AT as this was not going to be to taxing. Felt a fair bit better today and it went ok but the chest and breathing got a bit wheezy towards the end and so did not do a long cool down. Otherwise it went ok. This is the first session I have done strapped in as I will do for all AT sessions and faster, the only temptation was to drop the rate but I concentrated on keeping it up and the stroke light.

George

whaskell · Post by **whaskell** » September 15th, 2006, 7:01 pm

Friday morning: 5min WU - IP 60min / max pace 2:00 / 20-22spm

Target:- 60min / avg pace 2:02 / 21spm

Actual:- 60min / avg pace 2:01.6 / 21spm / 14797m

Very humid this morning. Happy with this session. UT1 tomorrow, then first AT on Sunday.

GeorgeD · Post by **GeorgeD** » September 15th, 2006, 8:21 pm

whaskell wrote:Friday morning: 5min WU - IP 60min / max pace 2:00 / 20-22spm

Target:- 60min / avg pace 2:02 / 21spm

Actual:- 60min / avg pace 2:01.6 / 21spm / 14797m

Very humid this morning. Happy with this session. UT1 tomorrow, then first AT on Sunday.

Nicely planned session Will right on target. Do you record your splits

George

TomR · Post by **TomR** » September 15th, 2006, 9:50 pm

Back after a day off--UT1/5x10/HR limit 146

I'll do the 60' UT2 tomorrow and the first AT on Sunday (I'm thinking of doing a 4k for the CTC instead of a measly 10 min.)

2.07.9/124hr/20-21spm
2.07.6/133hr/20-21spm
2.07.5/135hr/20-21spm
2.07.1/142hr/20-21spm
2.06.7/145hr/20-21spm

Paced the first interval or two too conservatively. I'd been bucking wood and wasn't sure how that would affect the training. I was tired after the outside work, but had no problem w/ the session once I got to it.

Tom

Anne · Post by **Anne** » September 15th, 2006, 11:28 pm

After two days off and too much sedentary work, I was ready to start week 4 and the AT part of the program....I too thought a measly

(your word Tom) 10 minutes would be a breeze. But I did the piece very sloppily (if that is a word

)--inconsistent and didn't ever feel right. The stats were OK..goal was 2:10 and I did a 2:09.3 28 sr....didn't dare look at my HR.

I left the gym wondering how I will manage in the coming weeks as the SR mounts.

Where are the posts? Is everyone getting tired or what?
Anne

GeorgeD · Post by **GeorgeD** » September 16th, 2006, 12:56 am

Anne wrote:After two days off and too much sedentary work, I was ready to start week 4 and the AT part of the program....I too thought a measly (your word Tom) 10 minutes would be a breeze. But I did the piece very sloppily (if that is a word )--inconsistent and didn't ever feel right. The stats were OK..goal was 2:10 and I did a 2:09.3 28 sr....didn't dare look at my HR.

I left the gym wondering how I will manage in the coming weeks as the SR mounts.

Where are the posts? Is everyone getting tired or what?
Anne

So Anne is 2:10 your max AT pace ? I know you have done a 2k at sub 2:00 pace so is is there any significance that you are at the top end of AT rate for this pace?

George

GeorgeD · Post by **GeorgeD** » September 16th, 2006, 1:00 am

TomR wrote:Back after a day off--UT1/5x10/HR limit 146

I'll do the 60' UT2 tomorrow and the first AT on Sunday (I'm thinking of doing a 4k for the CTC instead of a measly 10 min.)

2.07.9/124hr/20-21spm
2.07.6/133hr/20-21spm
2.07.5/135hr/20-21spm
2.07.1/142hr/20-21spm
2.06.7/145hr/20-21spm

Paced the first interval or two too conservatively. I'd been bucking wood and wasn't sure how that would affect the training. I was tired after the outside work, but had no problem w/ the session once I got to it.

Tom

Tom are the HR's average or max and how do they fit % wise?

George

TomR · Post by **TomR** » September 16th, 2006, 2:03 pm

George--

HR is max.

Percentage is a tougher matter to fix on.

In two recent step tests my max has been 164. (Earlier in the year, I saw 173 on a 4x1k.)

Resting HR is approx 49 most days (although lower when I'm fully rested.)

So 146 (UT1 limit) is 89% of max (or possibly 84%)

Or using Karvonnen (heart rate reserve) 146 is either 85% (or possibly 79%)

My lactate threshold is 148 bpm, according to a VO2 max test. That's 90%, which sounds high.

I find the various numbers useful as "indicators." I'm unconvinced in the virtues of limiting training based on HR, but I'm trying it.

Anne--Take the sessions one by one. Day follows night, but who knows what will follow a shaky workout?

Tom

whaskell · Post by **whaskell** » September 16th, 2006, 2:35 pm

Saturday Morning
8min WU
IP 5 x 10min / max pace 1:54.5 / 22-24spm

Target:- 5 x 10min / avg pace 1:58.0 / 23spm / 2:00rest

Actual:- 10min / avg pace 1:57.8 / 23spm / 2546m
Actual:- 10min / avg pace 1:57.8 / 23spm / 2547m
Actual:- 10min / avg pace 1:57.8 / 23spm / 2547m
Actual:- 10min / avg pace 1:57.9 / 23spm / 2545m
Actual:- 10min / avg pace 1:57.7 / 23 spm / 2548m

Total session 14919m

Legs felt a little sluggish this morning. Tough to stay focused for 5 10 min repeats.

whaskell · Post by **whaskell** » September 16th, 2006, 2:44 pm

GeorgeD wrote:
whaskell wrote:Friday morning: 5min WU - IP 60min / max pace 2:00 / 20-22spm

Target:- 60min / avg pace 2:02 / 21spm

Actual:- 60min / avg pace 2:01.6 / 21spm / 14797m

Very humid this morning. Happy with this session. UT1 tomorrow, then first AT on Sunday.
Nicely planned session Will right on target. Do you record your splits

George

I do record splits. I had RowPro set to record 3:00 splits. Splits ranged from a low of 2:01.0 to 2:02.3. There were three splits over 2:02.0.

TomR · Post by **TomR** » September 16th, 2006, 8:02 pm

UT2/60'/hr limit 134=77-82% max hr or 69-74% heart rate reserve

done as 2x30 w/ 90 sec recovery

2.15.0/125hr/18spm
2.15.2/134hr/17-18spm

Achy back from bucking wood. Didn't feel like doing it. But the fact is, I could do this for a lot longer than 60 min if required.

Tom

GeorgeD · Post by **GeorgeD** » September 16th, 2006, 8:07 pm

Sunday morning:- IP 2 x 12min / max pace 1:50 / 22-24spm

Target:- 2 x 12min / avg pace < 1:52 / 23spm

Actual:- 12min / avg pace 1:51.4 / 24spm / 3230m
Actual:- 12min / avg pace 1:51.9 / 23spm / 3216m

Total session 9846m

Notes:- first interval was 'split' so I did the first half at 1:52 and the second was about 1:51 pace. Coughed a bit after this so the second I 'split' and rowed the first 4min at about 1:53, the second 4 min at 1:52 and the third at about 1:51. Plenty of sweat, plenty of heavy breathing but got thru it.

George

Anne · Post by **Anne** » September 16th, 2006, 9:40 pm

I have two questions to respond to...
George..yep, 2:10 is the recommendation for the AT level. I sure wish I was still doing a 2K in <8 minutes...(And I only did it twice!

) but I am following the IP plan based on an 8:15 test. I think it was the stroke rate that was tough...Any suggestions???

Not to make excuses, but I have been pretty "fried" lately..due to moving my mother in law to a new nursing home and the amount of time and psychological toll it has taken. ...Not much sleep..

Now, Tom...the fun answer to your question of how to recover from a shaky session

is that today I rowed sweep on the water in a mixed quad at a beautiful lake. We did a long course and it was a fabulous fall day. Lifted my mood considerably.

Tomorrow I will get back to the plan and use the HR reader that our club just installed on the erg.

GeorgeD · Post by **GeorgeD** » September 17th, 2006, 12:14 am

Anne wrote:I have two questions to respond to...
George..yep, 2:10 is the recommendation for the AT level. I sure wish I was still doing a 2K in <8 minutes...(And I only did it twice! ) but I am following the IP plan based on an 8:15 test. I think it was the stroke rate that was tough...Any suggestions???.

Anne if you dont mind me using this as an example but here is a case of not understanding the paces in the IP.

The paces for each band are based on percentages of 2k power for an ELITE

athlete. Hence the 2:10 you talk about is not a recommendation for what you should 'try' to do but pace that would be at the upper end for an elite athlete to row at AND keep their HR under 85% HRR. I think that the only way any of us would be able to achieve the paces set out and keep within the parameters of the Plan would be to have seriously underperformed on our initial tests.

In the case of your AT session Anne if you are able to continue to train a 2:10 pace and stay close to being 'stressed' but 'comfortable' (yes a bit of a dichotomy) then maybe your band is to slow, however if your blowing out on these sessions then I would look at dropping the target paces to say 2:12/2:13 but also dropping the stroke rate to a max of 27spm and aiming for 26spm, working on technique and power production.

Just some thoughts

George