A 10k workout for fast 2k race times.

[Citroen]

@EFMAX, I've deleted your post and Henri's one that prompted it. Please remember that Henri is Dutch and his first language isn't English. Some of his idiomatic ways of saying things don't work for English readers and can appear rude or brusque, he isn't either. Henri is one of the most helpful and most supportive users of this forum and his advice is usually right on target.

[EFMAX]

@EFMAX, I've deleted your post and Henri's one that prompted it. Please remember that Henri is Dutch and his first language isn't English. Some of his idiomatic ways of saying things don't work for English readers and can appear rude or brusque, he isn't either. Henri is one of the most helpful and most supportive users of this forum and his advice is usually right on target.

Thank you for the input and I understand what you are saying, but what ever language is your first language, telling someone in English that they are talking "b******s" is a pretty clear representation of rudeness and he is not the only expert in this forum. I will chose my words more carefully in the future and stick to the rules of the forum whereby I will show curtsey to other readers.

[markinnb]

I do remember a few threads in which Edward , Bob, Greg, Steve and some others commented upon these longer rows , 30 ' or more. usually 30' r20 stuff. Edward (?) was talking about doing bursts of 10 strokes at higher wattage within that training frame. He also wrote about doing 10 ( or whatever number ) of lower wattage strokes when it appeared that the session was going off the rail. or when success was in doubt.
I understood it to be that it was an unstructured approach to the training. Throw them in when you felt like it.
This approach appears to be quite structured. the structured approach is great so you can see what, if any, effects arise from this training style. As you could see your numbers as you wrote them down between bursts or sprints or whatever. While you're catching your breath maybe.
it definitely would be difficult to keep track of the data for these bursts/sprints within the session. I don't know if 'custom' would allow you to do that many intervals. I think custom or variable allows for 30 intervals. Since EF didn't mention using that feature, maybe it wasn't available . he definitely did not keep track of it, since nothing was said about this important detail. although I think he implied that he had notes on these very specific things. I can't find my glasses when they're on top of my head let alone have the wherewithal to keep track of such thing at such times.. but ..

[aussieluke]

I do remember a few threads in which Edward , Bob, Greg, Steve and some others commented upon these longer rows , 30 ' or more. usually 30' r20 stuff. Edward (?) was talking about doing bursts of 10 strokes at higher wattage within that training frame. He also wrote about doing 10 ( or whatever number ) of lower wattage strokes when it appeared that the session was going off the rail. or when success was in doubt.
I understood it to be that it was an unstructured approach to the training. Throw them in when you felt like it.

I do almost all my rowing at r20 and I have started to add little bursts of 10 lower strokes in here and there - usually every 500m near the end of a 30' session - maybe the last 2k, and then 20 hard strokes for the last minute.

The lower wattage strokes just come naturally lol - but often if I need to wipe my face or the handle or switch the fan on etc so I don't plan them at all.

[EFMAX]

it definitely would be difficult to keep track of the data for these bursts/sprints within the session. I don't know if 'custom' would allow you to do that many intervals. I think custom or variable allows for 30 intervals. Since EF didn't mention using that feature, maybe it wasn't available . he definitely did not keep track of it, since nothing was said about this important detail. although I think he implied that he had notes on these very specific things. I can't find my glasses when they're on top of my head let alone have the wherewithal to keep track of such thing at such times.. but ..

Back in 2002c There wasn't a logcard or rowpro but yes you could program in on the custom setting what you wanted to do (which was a pain in the butt each time) but at first everything was an experiment and it was just note pads and spreadsheets.. I was a member on the UK forum back then but have been off the forum for over 10 years now.. not sure what has happened to any of my earlier posts from back then as I have just come back and re-registered but there was some good old debates and discussion back then.

Not sure if Nik Flemning (aka Big Bird) still comes on the forum but there was some healthy input from him back then as he was a man who could keep his form from sprints to marathons in quite an impressive way.

[markinnb]

it definitely would be difficult to keep track of the data for these bursts/sprints within the session. I don't know if 'custom' would allow you to do that many intervals. I think custom or variable allows for 30 intervals. Since EF didn't mention using that feature, maybe it wasn't available . he definitely did not keep track of it, since nothing was said about this important detail. although I think he implied that he had notes on these very specific things. I can't find my glasses when they're on top of my head let alone have the wherewithal to keep track of such thing at such times.. but ..

Back in 2002c There wasn't a logcard or rowpro but yes you could program in on the custom setting what you wanted to do (which was a pain in the butt each time) but at first everything was an experiment and it was just note pads and spreadsheets.. I was a member on the UK forum back then but have been off the forum for over 10 years now.. not sure what has happened to any of my earlier posts from back then as I have just come back and re-registered but there was some good old debates and discussion back then.

Not sure if Nik Flemning (aka Big Bird) still comes on the forum but there was some healthy input from him back then as he was a man who could keep his form from sprints to marathons in quite an impressive way.

I think that your program has one or two too many intervals for the variable setting. I am hoping that I am wrong. IN any event, I am going to tweak the times, distances and wattages to more reflect my capabilities. move the sprint intervals closer to the back , depending on what I do as a warm up. and cut the intervals to meet the capacity of the monitor. so it probably will look nothing like yours. lol.
I think that once you set up the interval, the log card will keep it and you can simply plug it back in. I am hoping that is correct.
When I bought my rower, I did not get the log card so I have to see about that.
that's 4.

[EFMAX]

I think that your program has one or two too many intervals for the variable setting. I am hoping that I am wrong. IN any event, I am going to tweak the times, distances and wattages to more reflect my capabilities. move the sprint intervals closer to the back , depending on what I do as a warm up. and cut the intervals to meet the capacity of the monitor. so it probably will look nothing like yours. lol.
I think that once you set up the interval, the log card will keep it and you can simply plug it back in. I am hoping that is correct.
When I bought my rower, I did not get the log card so I have to see about that.
that's 4.

Can't remember how many intervals the monitor will do, never realised that it had limits.. I use RowPro now so that can do more or less what you want.. Logcards are easy enough to get hold off, I use to have a bag of spare ones that our gym had and did know what to do with them when they had new rowers so threw them a way and I rescued about eight of them but have since given them away.. they are cheap though. Setting them up takes a while but once done, its done.

The main thing about this routine is that you have fun and work within your own ability.

[jackarabit]

FWIW to WIMC, Fleming last heard from here June last year. Sold his erg subsequently. No matter who you know or how many incidental details you provide, there are some here who will have a look under the floorboards. Great handicappers are quite simply great detectives, make no mistake!

[markinnb]

I think that your program has one or two too many intervals for the variable setting. I am hoping that I am wrong. IN any event, I am going to tweak the times, distances and wattages to more reflect my capabilities. move the sprint intervals closer to the back , depending on what I do as a warm up. and cut the intervals to meet the capacity of the monitor. so it probably will look nothing like yours. lol.
I think that once you set up the interval, the log card will keep it and you can simply plug it back in. I am hoping that is correct.
When I bought my rower, I did not get the log card so I have to see about that.
that's 4.

Can't remember how many intervals the monitor will do, never realised that it had limits.. I use RowPro now so that can do more or less what you want.. Logcards are easy enough to get hold off, I use to have a bag of spare ones that our gym had and did know what to do with them when they had new rowers so threw them a way and I rescued about eight of them but have since given them away.. they are cheap though. Setting them up takes a while but once done, its done.

The main thing about this routine is that you have fun and work within your own ability.

The Reading Sports College you were at must have ( edit would have? ) loved to have you on their rowing team.
They must have hounded you to join them !
What was that like: getting in those erg session as well as the otw sessions with the crew?
Maybe at 42 you were too old to be eligible but it must have crossed your mind.
Have you done much in the way of otw rowing?

[ArmandoChavezUNC]

Can't remember how many intervals the monitor will do, never realised that it had limits...

30 intervals is the limit.

[EFMAX]

The Reading Sports College you were at must have ( edit would have? ) loved to have you on their rowing team.
They must have hounded you to join them !
What was that like: getting in those erg session as well as the otw sessions with the crew?
Maybe at 42 you were too old to be eligible but it must have crossed your mind.
Have you done much in the way of otw rowing?

When I was at college I was probably the only person in the group interesting in rowing and the only one who did any of the two Concept courses in rowing; there was also no connection or affiliation to any rowing teams, though our town has a strong rowing background with two rowing clubs..

I am actually a really bad and unconfident swimmer so I have always stuck to canoeing whereby I can wear a life jacket. I have tried sculling but you can't really wear a life jacket and row efficiently.