Tag: CTC

March CTC Attempt #2

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20 minute warmup:

On slides, 180W, r20.  Forgot to turn on the fan, so a sweatier than usual.

Lactate –> 1.1mol/l (weirdly low, I think I’ll ignore it and stick with 180W for tomorrow)

Then a 1K with 3 power 10s, trying to push the pace below 1:25 and rate up above 45.

Then into the big event, the CTC.  3×250/2’r

Last time I botched the start of the first rep and ended up with 43.4, 42.8, 42.8 for a total of 2:09.0.  This is a 1:26.0 pace (550W).

Today, I hit the first start reasonably well, and pushed each rep as hard as I could.  This resulted in all reps faster than last time and an improvement to 2:06.3, for an average pace of 1:24.2 (586W).  I felt pretty wobbly afterwards.  And I scrubbed plans to another couple sets of sprints in favor of a long cool down, some of which was done hard enough to try to effectively clear some of the lactate in my legs.  I felt better afterwards, but I’m still remarkably tired for 750m and 2 minutes of hard work.

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Tomorrow:  4×20’/1’r at 180W

March CTC – 3×250 / 2′ rest (plus additional 250s and lactate test)

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First order of business today was to get a GOOD baseline power level for steady state training.  So, I reset my training power down to 176 and did a 20′ lactate test.  It finally did the trick.  Average HR for the last 5 minutes was 134 (64% HRR), and the lactate measurement was 1.5mmol/l.  And it felt very easy.  Now, I can start the process of climbing the lactate ladder a watt at a time, keeping my levels below 2.0.

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After that I did the March Concept2 Cross Team Challenge.  This month’s challenge is 3×250/2′ rest.  I increased the drag factor to 150, and did with the erg on slides.  I really botched the start of the first interval, which probably cost me a second or two, but all the reps were pretty close to all out efforts.  End result was 2:09.0 total time, or a 1:26.0 pace.  Looking at the names around me, it looks like about what I should have expected.  With practice, I think I can shave a second or so off the average pace.

To turn it into something more closely resembling training, I did 2 more sets of 3×250/2’rest, albeit at a slower pace.  This was good practice for rowing at higher rates.  I think this might be a good pick for short interval training this month, maybe increasing the number of reps even further.

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Tomorrow:  Steady State at 177W, with lactate test at 20′

Feb 14 CTC

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Got back home at 11PM last night. The whole place is just buried in snow. I’ve never seen snow like this.

A serious ice dam situation had developed while I was in europe and we were getting water into the house. A couple of place in the kitchen ceiling have big water stains and my wife spent a lot of time putting down towels and buckets while I was jetting around europe. So today, the first job was to go get some rock salt. The next job was to clear the snow off our north facing roof. So, I trudged with the extension ladder through the 4 feet of snow on the ground the back of the house and put my snow rake to use. I cleared all the snow up to about 5 feet from the peak of the roof, and then put rock salt on the huge ice dams. Hopefully that will soften them enough so I can remove most of them tomorrow. Then it was on to the foot paths around the house. They only had about 14 inches or so to clear, but it was still a lot of hard work. All in all it took about 2 hours and I was pretty tired after it all.

So, I waited a few hours before going to do an abbreviated erg session. I just wanted to do the Feb 14 CTC. I never knew Carol, but she has certainly made impression on this community, and I wanted to make sure that Free Spirits floated as many boats as we could.

So, a 20 minute warmup. Instead of the usual fletcher, I just did 20 minutes at 195 steady state, so that I could do a lactate test after missing a week of erg sessions. Result: 1.8mmol/l If I were going to train next week, I would shoot for that on slides. But, instead, if the weather allows the escape, I’ll be in Aruba where running and swimming will be the preferred cross training. I’ll do another lactate test next weekend when I return.

Warmup / lactate test
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_04939_|_20:00.0_|_02:01.5_|_195.3_|_19.0_|_134.4_|_ 64.1% _|_13.0_|_10.3

Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_03706_|_15:00.0_|_02:01.4_|_195.4_|_18.9_|_132.5_|_ 62.8% _|_13.0_|_10.3
02_|_01234_|_05:00.0_|_02:01.6_|_194.8_|_19.0_|_139.9_|_ 68.0% _|_13.0_|_10.3

Then in to the CTC. Simple. Row 1402m. With no speed sessions this week, I wasn;t really sure what pace to row. I figured around 1:42. But of course, with high hopes and adrenaline, I went off faster. I knew by 200m, that the 1:40 pace I was holding was no going to work. I wasn’t sure if I had done too much damage with it. I slowed down to around a 1:44, with a 1:45 popping up now and again. By the time there was 500m left, I had recovered my wind and my pride and started to pull down the splits. My rate is still way too low though. I really need to work on that.

Workout Summary – Feb 14, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_01402_|_04:46.5_|_01:42.2_|_328.3_|_28.3_|_160.0_|_ 82.3% _|_10.4_|_11.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00200_|_00:40.1_|_01:40.1_|_348.6_|_28.5_|_132.2_|_ 62.6% _|_10.5_|_12.2
02_|_00200_|_00:40.9_|_01:42.3_|_326.7_|_27.9_|_157.9_|_ 80.8% _|_10.5_|_11.7
03_|_00200_|_00:41.3_|_01:43.3_|_317.2_|_27.6_|_161.9_|_ 83.6% _|_10.5_|_11.5
04_|_00200_|_00:41.9_|_01:44.7_|_304.7_|_27.2_|_163.9_|_ 85.1% _|_10.5_|_11.2
05_|_00200_|_00:41.6_|_01:44.1_|_310.5_|_28.8_|_166.6_|_ 86.9% _|_10.0_|_10.8
06_|_00200_|_00:40.8_|_01:42.0_|_330.0_|_27.9_|_168.3_|_ 88.2% _|_10.5_|_11.8
07_|_00202_|_00:39.8_|_01:38.6_|_365.3_|_30.1_|_169.2_|_ 88.8% _|_10.1_|_12.1

I’m pretty disappointed. Maybe with a proper warmup I could have done better. I really would have like to have been around 1:40. Oh well.

Then I did a 5K “cool down”. I had intended to start at 2:00 pace and slow down gradually. But I found myself pulling 1:50. I made it nearly 500m before I slowed way down. But for the next 500, I pulled it back to 1:52. Then 1:54 and so on until I was pulling 2:08 for the last 500. The beginning was a little cathartic. The ending was nice and gentle.

Workout Summary – Feb 14, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_05000_|_19:47.9_|_01:58.8_|_208.8_|_21.7_|_159.1_|_ 81.6% _|_11.7_|_09.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:56.0_|_01:56.0_|_224.2_|_23.3_|_139.4_|_ 67.7% _|_11.1_|_09.6
02_|_00500_|_01:51.8_|_01:51.8_|_250.4_|_23.6_|_156.6_|_ 79.9% _|_11.4_|_10.6
03_|_00500_|_01:53.3_|_01:53.3_|_240.5_|_23.8_|_164.8_|_ 85.7% _|_11.1_|_10.1
04_|_00500_|_01:55.0_|_01:55.0_|_229.9_|_22.9_|_166.0_|_ 86.6% _|_11.4_|_10.0
05_|_00500_|_01:57.1_|_01:57.1_|_218.2_|_23.1_|_165.8_|_ 86.4% _|_11.1_|_09.5
06_|_00500_|_01:58.7_|_01:58.7_|_209.2_|_22.2_|_164.6_|_ 85.5% _|_11.4_|_09.4
07_|_00500_|_02:00.5_|_02:00.5_|_199.9_|_21.4_|_163.0_|_ 84.4% _|_11.6_|_09.3
08_|_00500_|_02:02.7_|_02:02.7_|_189.5_|_19.6_|_160.1_|_ 82.3% _|_12.5_|_09.7
09_|_00500_|_02:05.3_|_02:05.3_|_178.0_|_19.2_|_157.2_|_ 80.2% _|_12.5_|_09.3
10_|_00500_|_02:07.5_|_02:07.5_|_169.0_|_18.4_|_152.6_|_ 77.0% _|_12.8_|_09.2

Tomorrow: 4×20’/1′ with lactate test after 20′ I will work at 195 for the first 20 minutes.