The Road to Boston 2007

Anne · Post by **Anne** » September 11th, 2006, 5:11 pm

UT1 Session this morning at the gym...All the cardio machines--over 50 of them-- face the TVs and there was a somber mood as we all watched footage shown for the anniversary of 9/11.

Plan 4x 12' (2:18) 22-24- 3 minute rest.
Rowed strapless to follow forum advice/ work on technique and found it really helpful. Thanks!

2682 (2:14.2) 23sr
2650 (2:15.80 22sr
2633 (2:16.7) 23sr
2635 (2:16.6) 23sr
10602 (2:15.8) 23sr

Good workout, possibly due to a rest yesterday. As for goals, I set short term ones and am only focussed on the plan until the next 2K test. At that point, assuming some improvement, I'll ante up for the next haul. Sure, I have some goals/hopes for 2007 but also need to know there is an escape if I need it...hopefully I won't.
Anne

TomR · Post by **TomR** » September 11th, 2006, 9:54 pm

UT1/3x14

2.07.5/134 hr/20 spm
2.07.3/140 hr/20 spm
2.07.1/145 hr/20 spm

Went out a bit slower than I have been, and did negative splits. 4/10s per 500 improvement in pace results in only 11 more meters during the interval, the equivalent of a single stroke.

Hardly seems to be any point in going faster.

Tom

Bob S. · Post by **Bob S.** » September 11th, 2006, 10:40 pm

Anne wrote:UT1 Session this morning at the gym...All the cardio machines--over 50 of them-- face the TVs and there was a somber mood as we all watched footage shown for the anniversary of 9/11.
Anne

Anne,

What is a cardio machine?

Bob S.

GeorgeD · Post by **GeorgeD** » September 11th, 2006, 11:13 pm

Bob S. wrote:
Anne wrote:UT1 Session this morning at the gym...All the cardio machines--over 50 of them-- face the TVs and there was a somber mood as we all watched footage shown for the anniversary of 9/11.
Anne
Anne,

What is a cardio machine?

Bob S.

Bob I would guess treadmills and steppers

George

Bob S. · Post by **Bob S.** » September 11th, 2006, 11:32 pm

First session, 3rd week, 2x13' UT1

Warmup: 15', 3' each @ 12/15/18/20/22, with 4x10 stroke bursts (35-38 spm) @ 5', 7:30, 10', and 12:30 into the piece. 3218m (2:19.8). Ave. HR 124, ending @ 138. About 5' rest.

1st piece: 13'@24spm. 3014m (2:09.3). Ave HR 140, ending @ 148. 5' rest.

2nd Piece: 13'@24spm. 3018m (2:09.2). Ave. HR 142, ending @ 148. 2' rest.

Cool down: 15', 3'each @ 22/20/18/15/12. 3136m (2:23.4). Ave. HR 130, ending @ 117.

The pace for the 2nd piece was faster than any of last week's 10 and 12 minute pieces. I still don't know if this is what I should be doing when it calls for UT1. The pace guide shows 2:10 as the UT1 pace corresponding to a 7:44 2k and I am over a half minute slower than that.

How long should an erger be able to hold a UT1 pace? In Friday's 20' piece I was able to complete it with a 2:10.1 ave., dropping it down lower in the last four minutes - 2:08.7 and 2:06.5 for the last two 2' splits.

GeorgeD · Post by **GeorgeD** » September 12th, 2006, 4:05 am

Bob S. wrote:How long should an erger be able to hold a UT1 pace?

Bob you can probably hold the pace a bloody long time, but the question should be to yourself "How long can I hold the pace at the 22-24spm and a max HR of 80% HRR (of there abouts). If you sessions are taking you higher than this HR then they are more than likely AT sessions as understood by the IP - in which case you could probably manage 30min

at low end AT, but they are no longer UT1 and therefore not what the plan called for.

IMHO George

For me tonight it was another 'Just Row' session but a little bit longer. 40min / 10k @ 2:00 pace and 20spm, aHR was 128 which is a tad over 65%. Still a bit of a niggly cough worse in the evening and during the night but seem to be fighting it off from becoming fulblown.

George

whaskell · Post by **whaskell** » September 12th, 2006, 12:10 pm

Tuesday Morning
5min WU
IP 4 x 12min / max pace 1:54.5 / 22-24spm

Target:- 4 x 12min / avg pace 1:58.0 / 23spm / 3:00rest

Actual:- 12min / avg pace 1:58.0 / 23spm / 3052m
Actual:- 12min / avg pace 1:57.8 / 23spm / 3057m
Actual:- 12min / avg pace 1:57.6 / 23spm / 3061m
Actual:- 12min / avg pace 1:57.6 / 23spm / 3062m

Total session 14897m

Very happy with this sesson. Felt strong all the way, even though I shortened the rest time.

GeorgeD · Post by **GeorgeD** » September 12th, 2006, 5:10 pm

Nice session Will good pacing. How are you determining your rest periods?

George

whaskell · Post by **whaskell** » September 12th, 2006, 5:43 pm

Rest periods are determined by feel. I should probably break down and get a HRM, but I have resisted so far and have done ok without one.

TomR · Post by **TomR** » September 12th, 2006, 8:47 pm

UT2/57/2.15.1/18spm/131hr.

Felt creaky for quite a while, but was going ok by the end.

Tom

Anne · Post by **Anne** » September 12th, 2006, 8:56 pm

Finished week 3 of the plan so I begin new workouts next week and will need some explanation. Can't row for a few days as I have business travel.

UT1 5x10' 2 minute rest- goal 2:18 22-24sr

averaged 2:17.3 23 SR-- rowed strapless...enjoyed the row but was under 2:16 for 4 of the 5. During the middle piece, I tried to keep a 150HR and was about 2:24. It probably isn't wise to vascilate between a row based on pace and a row based on HR.

George is right....the cardio machines at the gym are all sorts of bikes, stairclimbers, treadmills (precor is the brand name, but most I cannot figure out) ...some are quite fancy with their own tvs built in and then we have 3 ergs. All face 6 large tv screens. The ergs used to be in the back row, so I would spend hours "monitoring" all the machines when I rowed long pieces. About a month ago, we were moved up to the 2nd row. Now I can watch TV but can't seem to follow it well. I prefer to stare at the monitor of the erg. I guess I am a numbers geek.
Anne

GeorgeD · Post by **GeorgeD** » September 12th, 2006, 9:34 pm

whaskell wrote:Rest periods are determined by feel. I should probably break down and get a HRM, but I have resisted so far and have done ok without one.

Will I dont think the HRM is essential but I do think consistency in rests periods is .... I know that Tom and I are using different ratio of work time to rest time but I think the concept is a good one. For myself I have chosen 5-1 for UT1 and will use 4-1 for AT (Tom uses a slightly longer rest which allows him to push a bit harder), so for a 4 x 10 UT1 my rest would be 2 min but for AT it would be 2-1/2 min.

The length of the rest will to some extent determine your pace through out the session (if you are looking to even pace them) but that is not a bad thing as long as you are consistent.

George

GeorgeD · Post by **GeorgeD** » September 12th, 2006, 9:40 pm

Anne I think the only differenct in the 4th week is the intro of AT sessions. Just remember that paces in your training band are considered max efforts and would be beyond most of us mortals if we were to stay under the HR cap. The only other change is the rests which for me will be 4 - 1 work to rest.

George

TomR · Post by **TomR** » September 13th, 2006, 10:02 am

GeorgeD wrote:
whaskell wrote:I know that Tom and I are using different ratio of work time to rest time but I think the concept is a good one. For myself I have chosen 5-1 for UT1 and will use 4-1 for AT (Tom uses a slightly longer rest which allows him to push a bit harder), so for a 4 x 10 UT1 my rest would be 2 min but for AT it would be 2-1/2 min.

Regarding recovery, I have been persuaded by the arguments of M. Caviston and charts I have seen prepared by Fritz Hagerman, rowing physiologist. Both suggest longer recoveries to allow for more intensity during the work interval. I am using a 4:1 work to recovery for UT1. I will use 2:1 for AT, and 1:1 for TR (perhaps even 1:1.5).

Mike C also argues for active recovery, that is rowing gently between intervals. I do paddle some, but to describe my rowing during recovery as "active" would be generous.

Tom

Tom

Bob S. · Post by **Bob S.** » September 13th, 2006, 10:36 pm

Second session, 3rd week, 2x14' UT1

Warmup: 15', 3' each @ 12/15/18/20/22, no high rate bursts this time. 3056m (2:27.3). 3’ rest.

1st piece: 14'@24spm. 3231m (2:09.9). Ave HR 143, ending @ 147. 6' rest.

2nd Piece: 14'@24spm. 3239m (2:09.6). Ave. HR 143, ending @ 148. 1' rest.

Cool down: 10' @ 12spm. 1787m (2:47.8). Ave. HR 110, ending @ 109.

Fell a bit short of Monday’s effort. Just didn’t feel up to par.

Bob S.