Tag: erg

Thursday: Taper 3 x 500

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Working from home, so PM3 and Rowpro today.

Fletcher Warmup

Screen Shot 2016-02-26 at 8.29.19 AM

Then 3 x 500 / 500m rest.  Target was 1:38 and r31.  I ran a bit hot.

Screen Shot 2016-02-26 at 8.27.06 AMScreen Shot 2016-02-26 at 8.27.37 AM

Workout Summary – Feb 26, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02500_|_10:49.1_|_02:09.8_|_160.0_|_25.1_|_153.9_|_ 77.9% _|_09.2_|_06.4
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:36.3_|_01:36.3_|_391.6_|_30.5_|_160.6_|_ 82.7% _|_10.2_|_12.8
02_|_00500_|_02:58.2_|_02:58.2_|_061.9_|_21.2_|_145.0_|_ 71.6% _|_07.9_|_02.9
03_|_00500_|_01:36.9_|_01:36.9_|_384.9_|_31.0_|_158.9_|_ 81.5% _|_10.0_|_12.4
04_|_00500_|_03:00.4_|_03:00.4_|_059.7_|_19.6_|_148.6_|_ 74.2% _|_08.5_|_03.0
05_|_00500_|_01:37.3_|_01:37.3_|_379.9_|_30.8_|_160.0_|_ 82.3% _|_10.0_|_12.3

Then a very quick 1000m cool down.  I needed to go pickup my car from the shop.

Screen Shot 2016-02-26 at 8.30.01 AM

 

Race Taper Day 1 : 4 x 500

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Using my usual taper plan, based on the paper that I reference in this post, is to start the taper 5 days ahead and do:

  • Day 5: 4 x 500 / 3:30 rest , a bit faster than race pace and a bit higher rate.
  • Day 4: 3 x 500 / 3:30 rest
  • Day 3: 2 x 500 / 3:30 rest
  • Day 2: 1 x 500
  • Day 1: complete rest or warmup only
  • Race day!

Since I am a bit off kilter, I did a full on interval session yesterday, mainly to help decide if I would race at all, and so I am starting to taper 4 days before, instead of 5.  So I will just follow the normal progress 4,3,2, then just do a warmup on Saturday.  Each day’s session also includes a standard 20 minute Fletcher warmup, and a 2K cool down.  The intent is that the warmup should be totally automatic on race day so there is no temptation to overdo it in the arena.

Here’s the HR perspective of the whole session…

Screen Shot 2016-02-24 at 12.33.46 PM

The other thing that I’ve gotten sorted is the ability to play around with ergdata exports from the concept2 online log book.  I modified a spreadsheet that I use with speedcoach data for OTW stuff and here is the view of the interval session.

Screen Shot 2016-02-24 at 10.07.00 AM

I think I will end up using ergdata for erg sessions and RIM to log OTW sessions.  If ergstick ends up providing a common way to log both OTE an OTW, I might go that way.

 

4 x 1k / 5′ rest (and data problem sorted for the erg)

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To try to decide if I would race this sunday, I decided to do the universal predictor workout, the 4 x 1K / 5′ rest.

In the past, I have generally been able to race at a pace about 1 second faster than this workout.  I decided to go out hard and see if I could hold a 1:41 pace.

I pushed the first rep a bit too hard and paid the price in the later reps, but it all worked out OK.

Here’s the HR plot.  It shows that I have certainly worked harder in this workout in the past, but boy the reps hurt a lot.  I guess my lactate tolerance has been negatively impacted by a lack of speed work over the past few weeks.

Screen Shot 2016-02-23 at 10.16.01 AM

I decided to try the Concept2 ErgData app, and it worked flawlessly!  Here’s what you get in the online log if you upload from ergdata to your logbook.

Screen Shot 2016-02-23 at 10.02.02 AM

So, details on each rep, plus a stroke rate and pace graph for each rep.  Even better, there is a very simple csv export that I can adapt to my excel tools to track HR.  There are rumors that the log book will be enhanced to include HR on the graph.

Now I just need to convince C2 to open up the ability to upload workouts from speedcoach, crewnerd or RIM and I can really simplify my life.

So, this workout today predicts somewhere around 6:40 to 6:45.  Not the performance I was hoping for, but not horribly shabby.  I think I will race.  I think I’d regret not going.

Tomorrow:  Start of the taper.  Fletcher warmup and 4×500 at race pace.

Friday: 3 x 20′ L4

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I should have done a speed session, but I was tired and I decided to do it tomorrow on my erg at home, which (a bit obsessively), I think is “faster” than the one at work.

When I get a little time, I might write down a little bit about what is making work insane right now.  It’s a great opportunity, but all consuming.

Today was another L4.  20′ minute segments.

  • 3′ @ 18
  • 3′ @ 19
  • 3′ @ 20
  • 2′ @ 21
  • 3′ @ 20
  • 3′ @ 19
  • 3′ @ 18

All at 10W * stroke rate.  HR started in good shape, but I tired out in the last 20 minute mountain.

2016-02-12 08.20.23

Thursday: 3 x 20′ L4

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Still crazy at work.  Barely able to squeeze in the training.  I was very tired in this session.  I should have done a power set at the end, but didn’t have time or energy.

This was 10′ segments (2’@ 18, 2’@ 19, 2′ @ 20, 2′ @ 19, 2′ @ 18)

2016-02-11 08.21.48

Sunday: 3 x 7′ / 5′ rest – February CTC

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I was going to go to the lake this morning, but I we went out for a big dinner last night and between that and the jet lag, I was feeling a bit off before bed.  I decided to sleep in and do the session at home later in the day.  This turned out to be around 2 in the afternoon.

Plan:

  • 7 minute warmup
  • 4 minute paddle
  • 1 minute with no rowing to let the wheel run down
  • 3 x 7′ / 5′ rest
    • target pace 1:48
    • target rate:27
    • active rest for 4′ and static for 1′ to let the wheel run down
  • 7′ cool down

This is the February CTC.  And the tricky bit is that you have to log the rep with the lowest meters.  So, there is no point to negative splitting or positive splitting or anything like that.  Just the fastest, flat split that you can hold across all reps.

Here are my results.  I did this on rowpro, but the no rowing for a minute during the rests seemed to really screw up the spreadsheet calculations, so I took these off the PM3 manually.

2-7

So, my worst rep was my first with 1964m.  Puts me 18th overall right now and in the Free Spirits Boat #1.  Another Free Spirit is tantalizingly close ahead of me at 1966m.  I guess I’ll have to give it another go.  I was pushing pretty close to my limits in the later reps, but I think I can squeeze a few more meters out.

Screen Shot 2016-02-07 at 5.11.40 PMScreen Shot 2016-02-07 at 5.11.23 PM

Tomorrow:  Should be some long slow distance, but I have an early meeting at 8am.  I think I will try to squeeze in as much as I have time for, and maybe do a second session later in the day.

 

 

Saturday: 4 x 20′ L4 – Easier at home

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A well maintained erg and plenty of sleep.  Makes a big difference.

Screen Shot 2016-02-07 at 5.32.24 PMScreen Shot 2016-02-07 at 5.32.11 PM

Workout Summary – Feb 07, 2016
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19802_|_80:00.0_|_02:01.2_|_196.6_|_19.3_|_138.4_|_ 67.0% _|_12.8_|_10.2
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02479_|_10:00.0_|_02:01.0_|_197.6_|_19.4_|_129.1_|_ 60.4% _|_12.8_|_10.2
02_|_02477_|_10:00.0_|_02:01.1_|_197.1_|_19.4_|_136.4_|_ 65.5% _|_12.8_|_10.2
03_|_02475_|_10:00.0_|_02:01.2_|_196.4_|_19.5_|_134.5_|_ 64.2% _|_12.7_|_10.1
04_|_02472_|_10:00.0_|_02:01.4_|_195.9_|_19.3_|_139.1_|_ 67.4% _|_12.8_|_10.1
05_|_02477_|_10:00.0_|_02:01.1_|_196.9_|_19.3_|_137.4_|_ 66.3% _|_12.8_|_10.2
06_|_02476_|_10:00.0_|_02:01.2_|_196.7_|_19.2_|_142.8_|_ 70.1% _|_12.9_|_10.2
07_|_02475_|_10:00.0_|_02:01.2_|_196.4_|_19.2_|_142.0_|_ 69.5% _|_12.9_|_10.2
08_|_02472_|_10:00.0_|_02:01.4_|_195.8_|_19.2_|_146.2_|_ 72.5% _|_12.9_|_10.2

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0192___|___02456___|___0194___|___02479___|___02___|___23___|___132
0192___|___02456___|___0194___|___02477___|___02___|___22___|___133
0192___|___02456___|___0195___|___02475___|___03___|___19___|___135
0192___|___02456___|___0193___|___02472___|___01___|___16___|___135
0192___|___02456___|___0193___|___02477___|___01___|___21___|___137
0192___|___02456___|___0192___|___02476___|___00___|___20___|___141
0192___|___02456___|___0192___|___02475___|___00___|___19___|___142
0192___|___02456___|___0192___|___02472___|___00___|___16___|___143
1536___|___19647___|___1545___|___19802___|___09___|___156___|___000

Easy.