El “Dy”ablo – 10K hard

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.

myimage (39)

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.bokeh_plot (61)

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)

Tomorrow:

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.

target power:

  • MP: 158-171  (Stroke rate 20)
  • 10KP: 184-197 (stroke rate 24)
  • HMP: 171-184 (stroke rate 22)

4 thoughts on “El “Dy”ablo – 10K hard

  1. sanderroosendaal says:

    “Tuesday: Rest Day. Meetings all day. Caught the red eye home from San Jose.”

    The quoted sentence is very weird. It is an impossible combination. That would perhaps explain 20 of the 40W difference.

    Like

  2. Frank Nowakowski says:

    Greg, will you be using your Alden Star at the Provincetown Regatta this weekend? I have a Eurodiffusion X-19 coastal shell, and Charles Hass will be rowing in the 50+ FISC class at Provincetown. He’s the North American Rep for Eurodiffusion. I’m sure if you talk to him he would be glad to let you try the X-19. It would be great to hear your thoughts on the differences between the two shells. Have a great race. Frank.

    Like

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