Sunday: HM (I guess it was an L3 workout)

I’ve been reading all these posts about people doing the Crazy Bear Challenge.  This challenge is to row 30 Half marathons in the 45 days between November 11 and Christmas.  I’m tempted to join in, even though it doesn’t make perfect sense with my training objectives.

Anyway, I wanted to have a little fun today, so I thought I would do a Half Marathon and target a pace just under 2:00.   That seemed like a respectable place to start.

It turned out to be reasonably easy, all but the last 15 minutes or so were UT1 or below. And this result put at 25th in the rankings.  I might do some more of these and gradually psh the pace a bit faster.

One of the fun things you can do with rowsandall.com is to arbitrarily assign new split lengths.  On the PM5, I used 2000m splits.  On rowsandall, I split the row into 1000m segments.  Looks pretty darn consistent.

Workout Summary - media/20161114-021734-sled_2016-11-13T17-25-38ZEST.strokes.csv
--|Total|-Total-|--Avg--|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|SPM-|-HR--|-HR--|-DPS
--|21097|83:29.0|01:58.7|22.1|149.4|161.0|11.4
W-|21097|83:31.0|01:58.8|22.1|149.3|161.0|11.4
R-|00000|00:00.0|00:00.0|00.0|000.0|161.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|SPM-|AvgHR|MaxHR|DPS-
01|01000|03:55.0|01:57.5|20.8|130.2|140.0|12.3
02|01000|03:57.8|01:58.9|21.1|140.0|142.0|12.0
03|01000|03:57.8|01:58.9|21.7|141.5|144.0|11.6
04|01000|03:57.3|01:58.7|21.8|143.3|146.0|11.6
05|01000|03:58.1|01:59.1|21.9|142.8|145.0|11.5
06|01000|03:57.8|01:58.9|22.0|144.1|148.0|11.5
07|01000|03:57.3|01:58.7|22.0|145.7|148.0|11.5
08|01000|03:57.5|01:58.7|22.1|147.1|150.0|11.4
09|01000|03:57.5|01:58.8|22.2|148.9|151.0|11.4
10|01000|03:57.8|01:58.9|22.1|150.0|152.0|11.4
11|01000|03:57.6|01:58.8|22.0|150.6|152.0|11.5
12|01000|03:57.5|01:58.7|22.3|151.4|154.0|11.4
13|01000|03:57.7|01:58.9|22.6|151.3|153.0|11.2
14|01000|03:57.6|01:58.8|22.2|153.0|155.0|11.4
15|01000|03:57.3|01:58.7|22.3|153.5|155.0|11.3
16|01000|03:58.0|01:59.0|22.3|154.8|157.0|11.3
17|01000|03:57.7|01:58.8|22.2|155.2|156.0|11.4
18|01000|03:58.1|01:59.0|22.4|156.4|157.0|11.3
19|01000|03:57.7|01:58.8|22.7|157.2|159.0|11.1
20|01000|03:57.5|01:58.8|22.6|158.5|161.0|11.2
21|01000|03:57.3|01:58.6|22.9|158.5|160.0|11.0
22|00097|00:23.0|01:58.8|22.9|157.4|158.0|11.0

myimage11-13a

Another magical afternoon row.  I am sure that I could do at least 1 split faster, maybe more.

 

Sunday: HM Threshold – Personal Best Time

Saturday:  I intended to work out, but I couldn’t fit it into the schedule of Christmas shopping, and work around the house.  So I took a rest day.  Turns out, it was a good decision.

Sunday:  Took care of putting together a draft presentation for our corporate goal review session next week and then got down to business on the erg.

Plan:  Half Marathon, Threshold pace.  Last weekend I was within a few seconds of my PB, so I thought I might be able to manage a new one today.  My old PB was 1:20:39 (1:54.6 pace).  I set up a pace boat at 1:54.5 on RowPro to give me something to focus on.

I started with a 1K warmup.  Just to make the start of the HM a bit less of a shock to the system.

Screen Shot 2015-12-06 at 4.59.47 PM

Workout Summary – Dec 06, 2015 – Warm up
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_01000_|_04:01.2_|_02:00.6_|_199.6_|_19.9_|_122.1_|_ 55.4% _|_12.5_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_02:04.7_|_02:04.7_|_180.6_|_18.3_|_110.6_|_ 47.2% _|_13.2_|_09.9
02_|_00500_|_01:56.5_|_01:56.5_|_221.4_|_21.6_|_133.0_|_ 63.2% _|_11.9_|_10.2

Then into the main event.

Screen Shot 2015-12-06 at 5.02.08 PMScreen Shot 2015-12-06 at 5.01.46 PM

Workout Summary – Dec 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_21097_|_79:55.4_|_01:53.7_|_238.4_|_24.8_|_165.9_|_ 86.5% _|_10.6_|_09.6
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01000_|_03:47.7_|_01:53.8_|_237.3_|_23.7_|_138.1_|_ 66.7% _|_11.1_|_10.0
02_|_01000_|_03:47.5_|_01:53.7_|_237.9_|_23.7_|_153.2_|_ 77.5% _|_11.1_|_10.0
03_|_01000_|_03:47.8_|_01:53.9_|_236.8_|_24.2_|_157.1_|_ 80.2% _|_10.9_|_09.8
04_|_01000_|_03:47.6_|_01:53.8_|_237.4_|_24.2_|_158.9_|_ 81.5% _|_10.9_|_09.8
05_|_01000_|_03:47.8_|_01:53.9_|_236.8_|_24.5_|_159.9_|_ 82.2% _|_10.8_|_09.7
06_|_01000_|_03:47.0_|_01:53.5_|_239.4_|_24.3_|_161.7_|_ 83.4% _|_10.9_|_09.8
07_|_01000_|_03:47.0_|_01:53.5_|_239.4_|_24.6_|_163.8_|_ 85.0% _|_10.8_|_09.7
08_|_01000_|_03:47.3_|_01:53.6_|_238.5_|_24.3_|_164.9_|_ 85.8% _|_10.9_|_09.8
09_|_01000_|_03:47.5_|_01:53.7_|_237.8_|_24.5_|_166.0_|_ 86.5% _|_10.8_|_09.7
10_|_01000_|_03:47.6_|_01:53.8_|_237.6_|_24.8_|_166.8_|_ 87.1% _|_10.6_|_09.6
11_|_01000_|_03:47.3_|_01:53.6_|_238.5_|_24.6_|_168.5_|_ 88.3% _|_10.8_|_09.7
12_|_01000_|_03:47.4_|_01:53.7_|_238.0_|_24.8_|_169.4_|_ 89.0% _|_10.6_|_09.6
13_|_01000_|_03:48.3_|_01:54.2_|_235.2_|_24.4_|_169.4_|_ 88.9% _|_10.8_|_09.6
14_|_01000_|_03:47.9_|_01:53.9_|_236.6_|_25.0_|_170.4_|_ 89.7% _|_10.5_|_09.5
15_|_01000_|_03:48.6_|_01:54.3_|_234.5_|_24.9_|_170.6_|_ 89.8% _|_10.5_|_09.4
16_|_01000_|_03:47.9_|_01:54.0_|_236.4_|_25.0_|_171.8_|_ 90.6% _|_10.5_|_09.5
17_|_01000_|_03:48.0_|_01:54.0_|_236.3_|_25.3_|_172.1_|_ 90.9% _|_10.4_|_09.4
18_|_01000_|_03:49.1_|_01:54.5_|_232.9_|_25.1_|_172.1_|_ 90.9% _|_10.4_|_09.3
19_|_01000_|_03:48.1_|_01:54.1_|_235.8_|_25.2_|_173.3_|_ 91.7% _|_10.4_|_09.3
20_|_01000_|_03:47.2_|_01:53.6_|_238.8_|_25.9_|_174.4_|_ 92.5% _|_10.2_|_09.2
21_|_01000_|_03:40.8_|_01:50.4_|_260.1_|_26.9_|_177.2_|_ 94.5% _|_10.1_|_09.7
22_|_00097_|_00:20.1_|_01:43.5_|_315.9_|_29.9_|_178.1_|_ 95.1% _|_09.7_|_10.6

I managed to hold a very tight range on my pace.  I sped up and slowed down a little bit and played with rate a bit, speeding it up as the time ground on.  Mainly I just counted out the strokes in 1000m blocks.  I was generally at 95 to 97 strokes per block.  Once I got to about 3000m left, I saw that I might have a chance to go under 80 minutes.  Now that is a milestone in my mind like sub-7 2K, 8K for 30 minutes and 16K for 60 minutes, so I decided to go for it.  I started to push with about 2K to go, but backed off to my cruising pace.  I threw everything at it with 1000 meters to go and it was great seeing the projected finish dipping below 1:20:00.  Once it was, I closed my eyes and gunned it for the end.

I shouted so loud when I finished that my wife came running.  I breathlessly told her that I had set a PB.  She smiled indulgently, gave a little chuckle, and retreated.  It can’t be easy to be married to an idiot.

After a couple minutes, I did a 2K happy ending cooldown.

Screen Shot 2015-12-06 at 5.03.49 PM

Workout Summary – Dec 06, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:30.4_|_02:07.6_|_168.5_|_19.4_|_146.6_|_ 72.7% _|_12.1_|_08.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:59.7_|_01:59.7_|_204.2_|_21.6_|_142.0_|_ 69.5% _|_11.6_|_09.5
02_|_00500_|_02:05.4_|_02:05.4_|_177.3_|_20.1_|_151.9_|_ 76.5% _|_11.9_|_08.8
03_|_00500_|_02:09.7_|_02:09.7_|_160.3_|_19.0_|_148.3_|_ 74.0% _|_12.2_|_08.5
04_|_00500_|_02:15.5_|_02:15.5_|_140.6_|_17.3_|_143.8_|_ 70.8% _|_12.8_|_08.1

Tomorrow:  4 x 20 / 1′ at 185W.

Sunday: HM Threshold

Plan was to hold 1:55.  Stuck to the plan.

I should have looked at my all time PB.  Turns out I finished 7 seconds behind it.  If I had known, I could have definitely made up that time just by doing a quick warmup and starting at pace instead of pulling the pace down over the first 1000.

But I am really thrilled with the progress I am making right now.  I ranked it, and right now it’s 10th of 254 in my bracket.

Screen Shot 2015-11-29 at 8.51.11 PMScreen Shot 2015-11-29 at 8.50.54 PM

Workout Summary – Nov 28, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19639_|_80:00.0_|_02:02.2_|_191.8_|_19.4_|_133.3_|_ 63.3% _|_12.6_|_09.9
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01162_|_05:00.0_|_02:09.0_|_162.9_|_17.6_|_112.8_|_ 48.8% _|_13.2_|_09.3
02_|_03676_|_15:00.0_|_02:02.4_|_190.8_|_19.3_|_129.5_|_ 60.6% _|_12.7_|_09.9
03_|_04903_|_20:00.0_|_02:02.4_|_191.0_|_19.3_|_133.9_|_ 63.8% _|_12.7_|_09.9
04_|_04896_|_20:00.0_|_02:02.5_|_190.2_|_19.1_|_134.5_|_ 64.2% _|_12.9_|_10.0
05_|_05001_|_20:00.0_|_02:00.0_|_202.7_|_20.5_|_138.8_|_ 67.2% _|_12.2_|_09.9

Tomorrow:  4 x 20’/1′ rest at 190W

Sunday: Half Marathon on the erg

To make Boris happy, I’m going to try to work up to some longer slower sessions on weekends.

Today was a Half Marathon for the Concept2 challenge this month.  I’m somewhere between planning, hoping and dreading doing a full marathon in  the next couple weeks.

Nothing to exciting to report.  Wanted to keep it a low impact, aerobic row, so i set a hard HR limit at 157.  I started at about a 2:03 pace and held that nearly an hour.  I slowed down to stay under the cap until I got bored with a thousand meters to go.

I’ve done a lot of 4×20′ sessions, which is basically the same thing, but it seems a lot easier with the breaks.

2015-05-03_16-05-40 2015-05-03_16-05-18

Output
Workout Summary – May 03, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_21097_|_86:20.7_|_02:02.8_|_189.1_|_19.9_|_148.5_|_ 74.1% _|_12.3_|_09.5
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_05000_|_20:27.4_|_02:02.7_|_189.3_|_19.4_|_134.7_|_ 64.3% _|_12.6_|_09.8
02_|_05000_|_20:25.9_|_02:02.6_|_190.0_|_19.6_|_148.2_|_ 73.9% _|_12.5_|_09.7
03_|_05000_|_20:32.2_|_02:03.2_|_187.1_|_20.1_|_152.6_|_ 77.0% _|_12.1_|_09.3
04_|_05000_|_20:41.9_|_02:04.2_|_182.7_|_19.9_|_154.6_|_ 78.4% _|_12.2_|_09.2
05_|_01097_|_04:13.4_|_01:55.5_|_227.2_|_23.2_|_164.0_|_ 85.1% _|_11.2_|_09.8

Tomorrow:  I think a good hard 4×2500 at head race rate (>26), then I fly off to Orlando for a couple days.