It's not easy to get in a 90' UT2 and still get to work on time, but I managed.
1 X 90' UT2
1917m w/u in 9'
90' 21535m 2:05.4
(15' splits,
15' 3575m 2:05.8 20spm 127hr
30' 3586m 2:05.5 20spm 133hr
45' 3588m 2:05.4 20spm 137hr
60' 3591m 2:05.3 21spm 140hr
75' 3595m 2:05.2 21spm 140hr
90' 3598m 2:05.1 21spm 141hr)
814m c/d in 4'
118df, 57 degrees, 46rhr. Strapless and well over 10 meters per stroke. My right foot kept sliding up the foot stretcher to try to even out the push-off. I'd set it back down to the bottom so that it was even with the left foot, and then it would feel like I was pushing mainly with my left leg. It seems that as I sit the left side of my pelvis is closer to the front of the erg than the right, indicating that I have a tilt or twist somewhere in my skeleton. That's most likely where the aching in the lower back is coming from. Hurts like the dickens right now.
Rick
The Road to Boston 2007
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Yankeerunner
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Impressive session, Rick, especially considering it's the day after Xmas. I'm amazed at the way your HR just sits at 140 w/ no drift.
I've got a similar crookedy thing going on with my right foot slipping up at the finish. On long rows, I produce a puddle of sweat at the front left and the back right, so I must have some slightly diagonal action w/ my upper body. I've become an old beater that's out of alignment, moving crabwise up and down the slide.
I've got a similar crookedy thing going on with my right foot slipping up at the finish. On long rows, I produce a puddle of sweat at the front left and the back right, so I must have some slightly diagonal action w/ my upper body. I've become an old beater that's out of alignment, moving crabwise up and down the slide.
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Yankeerunner
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8 X 1' AN (2'r)
2925m w/u in 13'
1' 283m 1:46.0 33spm 140hr
1' 283m 1:45.7 33spm 143hr
1' 284m 1:45.4 34spm 145hr
1' 285m 1:45.1 34spm 147hr
1' 286m 1:44.8 34spm 148hr
1' 287m 1:44.5 34spm 148hr
1' 287m 1:44.2 34spm 149hr
1' 296m 1:41.5 36spm 151hr
1634m c/d in 8'
119df, 56 degrees, 45rhr. Still a bit achy in the lower back from yesterday's longish UT2, so was a bit cautious. After thrashing a bit on the first two I tried to concentrate on smoothing out the stroke and being more relaxed.
Tom, perhaps Twisted Sister on the stereo would be appropriate for us?
Rick
2925m w/u in 13'
1' 283m 1:46.0 33spm 140hr
1' 283m 1:45.7 33spm 143hr
1' 284m 1:45.4 34spm 145hr
1' 285m 1:45.1 34spm 147hr
1' 286m 1:44.8 34spm 148hr
1' 287m 1:44.5 34spm 148hr
1' 287m 1:44.2 34spm 149hr
1' 296m 1:41.5 36spm 151hr
1634m c/d in 8'
119df, 56 degrees, 45rhr. Still a bit achy in the lower back from yesterday's longish UT2, so was a bit cautious. After thrashing a bit on the first two I tried to concentrate on smoothing out the stroke and being more relaxed.
Tom, perhaps Twisted Sister on the stereo would be appropriate for us?
Rick
Same thing at my house.TomR wrote: curiously my training for the Crash-Bs doesn't seem to be a priority for others in the house. But I'm not letting myself be distraced from the things that matter in life.
But, I managed to sneak out to the gym yesterday and today- Yesterday I did the 2x13' UT1 and held 2:13.2 pace-with a 174 sr. Today I did a long warm up and then 4x1.5 AN and held 1:55.6 (183 HR) with reverse splits.
My workout results were not disappointing, but I have only a month until the Cincinnati race. Plus I will be in California for a week in January. The exciting part of the trip is that I intend to get help from Xeno
Tis needed!!!Two years ago today I discovered the forum. I'd just learned to erg and was so exhausted from rowing 10K that all I could do was stare at the computer screen, searching for sympathy online.
Wednesday. First day back on the erg after a holiday trip. I picked the first of the 4 IP workouts for this week, a 50' UT2 session. After the layoff, I just wanted to get in a lot of meters.
WU: 10' — 2' ea@12/15/18/20/22spm. 2049m/2:26.4/111bpm ave. HR.
6'rest.
50'UT2. 10554m/2:22.1/20spm/133bpm ave. HR.
1:30 rest.
CD: 12' — 4' ea@ 20/15/12spm. 2365m/2:32.2/130bpm ave. HR.
The goal was 2:23.3. For the first couple of minutes my rate was over 20spm, but I decided to hold it at 20 and just take it easy. I didn't intend to keep the pace faster than 2:23, but it seemed comfortable so I let it ride.
Bob S.
WU: 10' — 2' ea@12/15/18/20/22spm. 2049m/2:26.4/111bpm ave. HR.
6'rest.
50'UT2. 10554m/2:22.1/20spm/133bpm ave. HR.
1:30 rest.
CD: 12' — 4' ea@ 20/15/12spm. 2365m/2:32.2/130bpm ave. HR.
The goal was 2:23.3. For the first couple of minutes my rate was over 20spm, but I decided to hold it at 20 and just take it easy. I didn't intend to keep the pace faster than 2:23, but it seemed comfortable so I let it ride.
Bob S.
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George Dunning
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) ... your discipline to this plan shows you have the will , I KNOW the results will followWednesday
5min WU 1077m
TR 8x2min/max 1:44/32-34spm/3:30min rest
2min/1:46/33/566m
2min/1:45.3/33/570
2min/1:45.1/32/571
2min/1:44.9/33/572
2min/1:44.5/33/574
2min/1:44.7/33/573
2min/1:44.9/33/572
2min/1:44.7/33/573
total 10215m
Thursday
5min WU 1084m
UT1 3x16min/max 1:54.5/22-24spm/3:15min rest
16min/1:57/24/4104m
16min/1:56.9/23/4105
16min/1:56.8/24/4110
total 14312m
Two good workouts in a row - that has been unusual lately. Almost had a non-starter this morning because I really felt like skipping the workout this morning. As usual, I was glad I didn't and feel much better now that it is done. Looks like I have a 2k test coming up at the start of next week...
5min WU 1077m
TR 8x2min/max 1:44/32-34spm/3:30min rest
2min/1:46/33/566m
2min/1:45.3/33/570
2min/1:45.1/32/571
2min/1:44.9/33/572
2min/1:44.5/33/574
2min/1:44.7/33/573
2min/1:44.9/33/572
2min/1:44.7/33/573
total 10215m
Thursday
5min WU 1084m
UT1 3x16min/max 1:54.5/22-24spm/3:15min rest
16min/1:57/24/4104m
16min/1:56.9/23/4105
16min/1:56.8/24/4110
total 14312m
Two good workouts in a row - that has been unusual lately. Almost had a non-starter this morning because I really felt like skipping the workout this morning. As usual, I was glad I didn't and feel much better now that it is done. Looks like I have a 2k test coming up at the start of next week...
Will Haskell, M50, lwt
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Yankeerunner
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2 X 15' UT1 (3.75'r)
2150m w/u in 10'
15' 3729m 2:00.7 139hr (recovered to 69hr during rest)
15' 3765m 1:59.5 147hr (recovered to 74hr)
1021m c/d in 5'
122df, 54degrees, 49rhr. Felt a bit of a head cold coming on last night and woke up with a resting heart rate about 10% above normal. Fortunately the easiest workout of the IP week was scheduled for today and it went just fine.
2150m w/u in 10'
15' 3729m 2:00.7 139hr (recovered to 69hr during rest)
15' 3765m 1:59.5 147hr (recovered to 74hr)
1021m c/d in 5'
122df, 54degrees, 49rhr. Felt a bit of a head cold coming on last night and woke up with a resting heart rate about 10% above normal. Fortunately the easiest workout of the IP week was scheduled for today and it went just fine.
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Yankeerunner
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7 X 4' TR (4'ar)
2654m w/u in 12'
4' 1085m 1:50.5 31spm 143hr
4' 1082m 1:50.9 31spm 149hr
4' 1086m 1:50.5 32spm 152hr
4' 1086m 1:50.5 32spm 154hr
4' 1088m 1:50.3 33spm 156hr
4' 1086m 1:50.5 33spm 156hr
4' 1093m 1:49.8 33spm 157hr
1409m c/d in 6'
123df, 55degrees, 49rhr. Once again the resting heart rate was about 10% too high, and my head cold was a bit worse. But with tomorrow being a scheduled rest day I decided to stick to the plan.
The second one worried me, because when I do intervals the second usually feels better than the first and this time it felt worse. Luckily it turned out to be the worst of the seven. I decided to just keep doing one more until I couldn't take it, and managed to finish all of them, even getting the fastest at the end. I think that the only workout on the IP program more intimidating than this 7 X 4' is the 8 X 4' that comes up later on.
Also got over 90km for the week for the first time since August. Especially good doing it on the 6 session a week schedule, compared to the 8 session schedule of last sumer. No bailouts this week. Good!
Rick
2654m w/u in 12'
4' 1085m 1:50.5 31spm 143hr
4' 1082m 1:50.9 31spm 149hr
4' 1086m 1:50.5 32spm 152hr
4' 1086m 1:50.5 32spm 154hr
4' 1088m 1:50.3 33spm 156hr
4' 1086m 1:50.5 33spm 156hr
4' 1093m 1:49.8 33spm 157hr
1409m c/d in 6'
123df, 55degrees, 49rhr. Once again the resting heart rate was about 10% too high, and my head cold was a bit worse. But with tomorrow being a scheduled rest day I decided to stick to the plan.
The second one worried me, because when I do intervals the second usually feels better than the first and this time it felt worse. Luckily it turned out to be the worst of the seven. I decided to just keep doing one more until I couldn't take it, and managed to finish all of them, even getting the fastest at the end. I think that the only workout on the IP program more intimidating than this 7 X 4' is the 8 X 4' that comes up later on.
Also got over 90km for the week for the first time since August. Especially good doing it on the 6 session a week schedule, compared to the 8 session schedule of last sumer. No bailouts this week. Good!
Rick
Wow Rick....90K in a week! 
But, you got the bad straw when it came to a TR workout. I read your entry and pulled out my plan because my TR workout today called for ONLY 3 3' intervals. I assumed I'd short changed myself, but sure nuff ....that was it for me. I guess it is because I am on the 4/week plan and am getting close to the race. Anyway, the plan also called for 2:03 times..and with only three intervals that was easy.
2221m (2:01.0) 29sr- total
741m (2:01.4) 30sr
738m (2:01.9) 28sr
750m (2:00.0) 29sr --this last interval really felt good..I would have done some more but had a core class to attend. Oh--forgot the heart monitor, so I can't report that data.
Our house emptied out...no kids or grandparents here any longer....ah, a full night sleep is ahead!--particularly after way too many crunches and push-ups in core class.
Anne
But, you got the bad straw when it came to a TR workout. I read your entry and pulled out my plan because my TR workout today called for ONLY 3 3' intervals. I assumed I'd short changed myself, but sure nuff ....that was it for me. I guess it is because I am on the 4/week plan and am getting close to the race. Anyway, the plan also called for 2:03 times..and with only three intervals that was easy.
2221m (2:01.0) 29sr- total
741m (2:01.4) 30sr
738m (2:01.9) 28sr
750m (2:00.0) 29sr --this last interval really felt good..I would have done some more but had a core class to attend. Oh--forgot the heart monitor, so I can't report that data.
Our house emptied out...no kids or grandparents here any longer....ah, a full night sleep is ahead!--particularly after way too many crunches and push-ups in core class.
Anne
Will,whaskell wrote:Saturday morning
10min WU 2192m
AT 3x10min/max 1:50.0/26-28spm/3:30min rest
10min/1:51.9/27/2602m
10min/1:51.9/27/2680m
10min/1:52.0/27/2679m
Total 10246m
5min CD 1104m
I like the AT workouts and this one went well. Next is another 2k test.
Check your data for an error. The distances and paces don't match. Specifically, the 2602m distance of the first interval is off. A pace of 1:51.9 corresponds to 2681m. The difference in the second interval may just be a roundoff issue, since the distance calculated for 1:51.9 is a tiny fraction under 2681m.
Bob S.