Monday night: Flew out to San Jose. Arrived around 11. Asleep around 1am
Tuesday: Rest Day. Meetings all day. Caught the red eye home from San Jose.
Wednesday: Arrived at the airport around 5:15am. My original plan was to stop in Newton, do a session on the water, and then continue on to work. But, I felt pretty beat up from the flight and I decided to go home and get some sleep instead. I was in bed by 6:30 and I slept until 10. I had breakfast, did some email, and decided I had time for a quick erg session.
I have a race this Saturday. It’s open water, and 8K long. I’m just getting used to the Aero, and I’m not sure what kind of pace I can hold over 8km. Two weeks ago, in my first row, my “tide adjusted” pace was around 2:55/500. That was basically at a marathon pace, so I think 2:45 might work. 8km at 2:45 would take 44 minutes. So, basically, it’s not that different than a hard 10K on the erg.
So, I haven’t really done any hard distance work, so it seemed like a good idea to do a “dry run” to remind myself that its possible to row above 165bpm for a long time, even though it isn’t very pleasant.
I was at home, and I was using the dynamic. So I had no idea what pace would work. I decided to be conservative and take off at a 2:00 pace, and then speed up once I got calibrated. Based on the 4×15 type sessions I’m doing I figure I am good for 1:55 pace over 10K on a static erg right now.
But on the dynamic, it was impossible for me to hold a 2:00 pace beyond 5km. By that point, my HR was already up around 175 (93% HRR) and I was really struggling. I upped the rate and eased the pace to try to get back in firmer control of the row, just the way i would if I went out too fast in a race. I really didn’t want to give myself permission to give up. That is not the way to prep for a race.
So, I struggled my way through the back half of the session and managed the tiniest of sprints at the very end. I spent 6 minutes above my anaerobic threshold. It hurt. It hurt more that I was only rowing at a 2:00 pace.
So, I am trying to figure out just how much harder it is for me to row the dynamic. On clue could come from the session that I did on Monday. That was a 4×15′ where the first 6′ was at 250W (roughly a 1:50 pace). I compared my HR response over the first 6 minutes of that row and the first 6 minutes of this row.
They are very close to superimposed. So, my guess is that I am 40W “better” on the static than the dynamic, that’s 23% different. For comparison, between the static erg and my fluid, the difference is closer to 11%.
So, I still hate that devil machine. (El Dy-ablo)
|M2||3 x 20′ / 2′||MP, 10KP, HMP||90.0%||(167)|
On the water. I’ll do each interval to the proper distance and do quick turns when required.
- MP: 158-171 (Stroke rate 20)
- 10KP: 184-197 (stroke rate 24)
- HMP: 171-184 (stroke rate 22)