Tag: rate ladder

Monday: Easy Rate Ladders

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It felt like fall this morning.  Sunny, cool (55F), a bit of breeze from the SW at about 8mph.  This was a stiff headwind while rowing upriver and a tail wind going down river.   SW and NE are really the only two wind directions that are not mostly sheltered  on the river.  It was a challenge to row lightly enough into the wind to make progress and keep HR in check.

Plan:  My training plan called for:

Rate Ladder 4 x (1000 @ 18, 1000 @ 20, 500 @ 22, 250 @ 24) / 2′ rest

But, based on how high my lactates got in my test on Saturday, even while my HR as reasonably low, I decided to drop the rate by 2 and try to keep the session more focused purely on endurance.  I also shortened the rests.  I took the full 2 minutes between the 2nd and 3rd piece, otherwise I just turned and went.

So, as executed it was:

Rate Ladder 4 x (1000 @ 16, 1000 @ 18, 900 @ 20) / 1′ rest

Screen Shot 2015-09-14 at 12.45.19 PM Screen Shot 2015-09-14 at 12.45.02 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:09_|_2:37.8_|_081___|_15.7_|_12.1_|_118___|_w
01000_|_1000_|_04:55_|_2:27.5_|_081___|_16.5_|_12.3_|_132___|_16
02000_|_1000_|_04:46_|_2:23.1_|_087___|_18.2_|_11.5_|_141___|_18
03000_|_0900_|_04:09_|_2:18.6_|_084___|_20.2_|_10.7_|_148___|_20
03900_|_0100_|_00:34_|_2:49.5_|_007___|_12.4_|_14.3_|_132___|_r
04000_|_1000_|_05:13_|_2:36.3_|_086___|_16.5_|_11.6_|_140___|_16
05000_|_1000_|_05:05_|_2:32.6_|_093___|_18.3_|_10.8_|_147___|_18
06000_|_0900_|_04:26_|_2:27.9_|_091___|_20.5_|_09.9_|_154___|_20
06900_|_0100_|_00:33_|_2:45.0_|_008___|_14.5_|_12.5_|_135___|_r
07000_|_1000_|_04:56_|_2:27.8_|_082___|_16.6_|_12.2_|_141___|_16
08000_|_1000_|_04:52_|_2:25.8_|_089___|_18.3_|_11.2_|_150___|_18
09000_|_0900_|_04:15_|_2:21.7_|_085___|_20.0_|_10.6_|_155___|_20
09900_|_0100_|_00:37_|_3:04.0_|_009___|_14.7_|_11.1_|_142___|_r
10000_|_1000_|_05:20_|_2:40.1_|_089___|_16.7_|_11.2_|_146___|_16
11000_|_1000_|_05:12_|_2:36.2_|_096___|_18.4_|_10.4_|_152___|_18
12000_|_0900_|_04:33_|_2:31.9_|_093___|_20.4_|_09.7_|_155___|_20
12900_|_1140_|_06:25_|_2:48.8_|_121___|_18.9_|_09.4_|_139___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:09_|_2:37.8_|_081___|_15.7_|_12.1_|_118___|_warmup
00300_|_01:44_|_2:52.8_|_024___|_13.9_|_12.5_|_137___|_rest meters
01140_|_06:25_|_2:48.8_|_121___|_18.9_|_09.4_|_139___|_cool down

04000_|_20:23_|_2:32.9_|_338___|_16.6_|_11.8_|_140___|_r18
04000_|_19:55_|_2:29.4_|_365___|_18.3_|_11.0_|_148___|_r18
03600_|_17:24_|_2:25.0_|_353___|_20.3_|_10.2_|_153___|_r20
11600_|_57:43_|_2:29.3_|_1056___|_18.3_|_11.0_|_146___|_main set

You can see the difference between headwind and tail wind.  It was a pretty consistent 9 second delta.  I’d guess the headwind was about a 6 second impact and the tailwind was a 3 second benefit.

But, I was really happy with how I managed to lighten up at higher stroke rates to keep my HR reasonable.  You can see it most clearly in the r20 sections with the plateau at 155.

Tomorrow:  Hell day…5 x 2000 / 5′ rest r28. Pace target 2:12

Monday: 14km Rate Ladders

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Weather: Overcast, 70F, humid, light NE 2-3mph.  Head wind going down river.

Plan: Rate Ladders

  1. 4 x (1000m@r18, 1000m@r20, 500m@r22, 250m@r24) / 2′ rest
  2. Pace: Roughly 2:30 for the r18 and faster form there
  3. HR Cap: 80% HRR (157).

Screen Shot 2015-08-24 at 9.23.44 AM Screen Shot 2015-08-24 at 9.23.28 AM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:12_|_2:39.4_|_086___|_16.5_|_11.4_|_124___|_w
01000_|_1000_|_04:57_|_2:28.3_|_090___|_18.2_|_11.1_|_138___|_18
02000_|_1000_|_04:48_|_2:24.2_|_097___|_20.2_|_10.3_|_149___|_20
03000_|_0500_|_02:21_|_2:20.9_|_052___|_22.1_|_09.6_|_156___|_22
03500_|_0250_|_01:04_|_2:08.2_|_026___|_24.3_|_09.6_|_160___|_24
03750_|_0250_|_01:40_|_3:19.8_|_028___|_16.8_|_08.9_|_137___|_r
04000_|_1000_|_04:45_|_2:22.5_|_088___|_18.5_|_11.4_|_145___|_18
05000_|_1000_|_04:47_|_2:23.5_|_097___|_20.3_|_10.3_|_154___|_20
06000_|_0500_|_02:19_|_2:18.9_|_052___|_22.5_|_09.6_|_159___|_22
06500_|_0250_|_01:05_|_2:09.2_|_026___|_24.1_|_09.6_|_164___|_24
06750_|_0150_|_01:03_|_3:29.3_|_021___|_20.1_|_07.1_|_153___|_r
06900_|_1100_|_05:34_|_2:31.9_|_101___|_18.1_|_10.9_|_145___|_18
08000_|_1000_|_04:56_|_2:27.8_|_099___|_20.1_|_10.1_|_155___|_20
09000_|_0500_|_02:23_|_2:22.7_|_054___|_22.7_|_09.3_|_159___|_22
09500_|_0250_|_01:03_|_2:06.4_|_026___|_24.7_|_09.6_|_165___|_24
09750_|_0250_|_01:58_|_3:57.0_|_035___|_17.7_|_07.1_|_130___|_r
10000_|_1000_|_04:50_|_2:24.9_|_090___|_18.6_|_11.1_|_146___|_18
11000_|_1000_|_04:50_|_2:24.9_|_097___|_20.1_|_10.3_|_155___|_20
12000_|_0500_|_02:18_|_2:18.3_|_052___|_22.6_|_09.6_|_160___|_22
12500_|_0250_|_01:03_|_2:06.4_|_025___|_23.7_|_10.0_|_166___|_24
12750_|_1230_|_07:13_|_2:56.0_|_141___|_19.5_|_08.7_|_132___|_r

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:12_|_2:39.4_|_086___|_16.5_|_11.4_|_124___|_warmup

04100_|_20:05_|_2:27.0_|_369___|_18.4_|_11.1_|_143___|_r18
04000_|_19:21_|_2:25.1_|_390___|_20.2_|_10.3_|_153___|_r20
02000_|_09:21_|_2:20.2_|_210___|_22.5_|_09.5_|_158___|_r22
01000_|_04:15_|_2:07.6_|_103___|_24.2_|_09.7_|_164___|_r24

11100_|_53:02_|_2:23.3_|_1072___|_20.2_|_10.4_|_151___|_main set

01880_|_11:54_|_3:09.9_|_225___|_18.9_|_08.4_|_134___|_rest meters

Pretty uneventful.  Nice flat water.  I was trying to keep my pressure low enough during the r20 sections to stay under the cap.  Then when I shifted up to r22, I would let my HR go up and just focus on staying long at the catch and finishing cleanly.

Tomorrow:  4 x 2500m  / 5′ rest r26.  Aiming at 2:15 pace

Monday: Steady State Rate Ladders

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Sunny and hot.  Very light wind.  Head wind heading up river.

Plan:

  1.  4 x rate ladders (1000m @ r16, 1000m @ r18, 750m @ r20)
  2. 2′ rest
  3. HR cap at 155.

Screen Shot 2015-08-17 at 2.45.27 PM Screen Shot 2015-08-17 at 2.45.38 PM

Not much to talk about.   A nice session focused on technique.

Tomorrow:  5x2K / 5′ rest.  rate target: r28, pace target: 2:15.

Wednesday: Rate Ladders – Pushed a bit too hard

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Lovely sunny weather.  Still warm and humid.

Plan

  1. 4 rate ladders (1000m @ 18, 1000m @ 20, 500m @ 22, 250m @ 24)
  2. Pace target, better than 2:30 for the r18, roughly 2 to 4 seconds faster for each rate jump.
  3. HR cap at 157

I totally blew the HR cap.  I torched the first rate ladder.  Really pushed the pace through the r18 and r20 section, and didn’t want to slow down.  There was a bit of a head wind heading up river, so the 2nd and fourth ladders were impacted a little bit.  By the time I got to the fourth ladder, I was pretty worn out, and it felt like gremlins were attached to the bottom of my boat slowing me down.

I need to be way more disciplined in the early stages of these workouts and slow down to stay under the cap.  I’m worried about tomorrow’s session now.

My HR monitor was not in the mood to work with the speedcoach, so the HR plots are from RIM.  The pace and rate chart is from the speedcoach.  You can see that the rate looks pretty good, but the pace is much better from the speedcoach (and you also lose the effect of upstream and down stream).

Screen Shot 2015-08-05 at 5.50.15 PM Screen Shot 2015-08-05 at 1.59.52 PM Screen Shot 2015-08-05 at 1.59.26 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:24_|_2:45.4_|_085___|_15.7_|_11.5_|_099___|_warmup
01000_|_1000_|_04:48_|_2:24.1_|_086___|_17.9_|_11.6_|_139___|_18
02000_|_1000_|_04:42_|_2:21.2_|_097___|_20.6_|_10.3_|_154___|_20
03000_|_0500_|_02:15_|_2:15.1_|_050___|_22.2_|_10.0_|_163___|_22
03500_|_0250_|_01:02_|_2:04.8_|_025___|_24.0_|_10.0_|_167___|_24
03750_|_0250_|_01:41_|_3:21.0_|_028___|_16.7_|_08.9_|_129___|_turn
04000_|_1000_|_04:55_|_2:27.3_|_090___|_18.3_|_11.1_|_149___|_18
05000_|_1000_|_04:56_|_2:27.9_|_100___|_20.3_|_10.0_|_156___|_20
06000_|_0500_|_02:21_|_2:21.0_|_053___|_22.6_|_09.4_|_164___|_22
06500_|_0250_|_01:06_|_2:11.8_|_025___|_22.8_|_10.0_|_168___|_24
06750_|_0250_|_01:57_|_3:53.6_|_032___|_16.4_|_07.8_|_127___|_turn
07000_|_1000_|_05:01_|_2:30.3_|_092___|_18.4_|_10.9_|_106___|_18
08000_|_1000_|_04:56_|_2:28.2_|_102___|_20.7_|_09.8_|_107___|_20
09000_|_0500_|_02:18_|_2:18.3_|_052___|_22.6_|_09.6_|_114___|_22
09500_|_0250_|_01:02_|_2:05.0_|_025___|_24.0_|_10.0_|_110___|_24
09750_|_0250_|_01:53_|_3:45.4_|_037___|_19.7_|_06.8_|_110___|_turn
10000_|_1000_|_05:12_|_2:36.0_|_095___|_18.3_|_10.5_|_099___|_18
11000_|_1000_|_05:04_|_2:32.0_|_104___|_20.5_|_09.6_|_103___|_20
12000_|_0500_|_02:22_|_2:22.2_|_054___|_22.8_|_09.3_|_117___|_22
12500_|_0250_|_01:03_|_2:06.6_|_026___|_24.6_|_09.6_|_111___|_24
12750_|_1210_|_07:30_|_3:06.0_|_146___|_19.5_|_08.3_|_122___|_square blade

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:24_|_2:45.4_|_085___|_15.7_|_11.5_|_099___|_warmup

04000_|_19:55_|_2:29.4_|_363___|_18.2_|_11.0_|_123___|_r18
04000_|_19:39_|_2:27.3_|_403___|_20.5_|_09.9_|_129___|_r20
02000_|_09:17_|_2:19.1_|_209___|_22.5_|_09.6_|_139___|_r22
01000_|_04:14_|_2:07.1_|_101___|_23.8_|_09.9_|_139___|_r24
11000_|_53:04_|_2:24.7_|_1076___|_20.3_|_10.2_|_129___|_main set

00750_|_05:30_|_3:40.0_|_097___|_17.6_|_07.7_|_122___|_rest meters
01210_|_07:30_|_3:06.0_|_146___|_19.5_|_08.3_|_122___|_cool down

Looking at the paces, it is curious to me how much faster I am at r22 and r24. The r20 is impacted because all of the r20 segments included going through the s-turn.

Tomorrow:  8×1000 / 2′ rest

I will probably build rate through the workout 2x 24, 2 x 26, 2 x 28, 2 x 30.  I may stick at r28 depending on how well it goes.

Monday: Rate Ladders – Pushing too hard

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Conditions:  Light wind from the west, built during the session to about 7mph at the end.  This was a head wind going upriver.  It was also HOT and HUMID.  Around 80F and >80% humidity.

Today was day 1 of the Head Race Training Plan.  On the agenda for Monday was Rate Ladders.

Plan:

  1. 4 x (1000m @ 18, 1000m @ 20, 500m @ 22, 250m @ 24) / 2′ rest
  2. HR cap ~ 157 (UT1 / AT boundary)
  3. Work on full extension at the catch and steady speed on the slide during recovery.

Screen Shot 2015-07-20 at 9.18.53 PM Screen Shot 2015-07-20 at 9.19.06 PM

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00020_|_0980_|_05:27_|_2:46.6_|_107___|_19.7_|_09.2_|_114___|_warmup
01000_|_1000_|_04:47_|_2:23.4_|_090___|_18.8_|_11.1_|_138___|_18
02000_|_1000_|_04:39_|_2:19.5_|_095___|_20.4_|_10.5_|_149___|_20
03000_|_0500_|_02:15_|_2:14.8_|_050___|_22.3_|_10.0_|_157___|_22
03500_|_0250_|_01:02_|_2:04.2_|_025___|_24.2_|_10.0_|_161___|_24
03750_|_0250_|_01:58_|_3:55.6_|_033___|_16.8_|_07.6_|_122___|_r
04000_|_1000_|_04:56_|_2:27.8_|_091___|_18.5_|_11.0_|_142___|_18
05000_|_1000_|_04:50_|_2:24.7_|_097___|_20.1_|_10.3_|_155___|_20
06000_|_0500_|_02:19_|_2:19.3_|_052___|_22.4_|_09.6_|_161___|_22
06500_|_0250_|_01:04_|_2:08.8_|_026___|_24.2_|_09.6_|_166___|_24
06750_|_0250_|_01:58_|_3:56.6_|_036___|_18.3_|_06.9_|_137___|_r
07000_|_1000_|_04:54_|_2:27.0_|_092___|_18.8_|_10.9_|_150___|_18
08000_|_1000_|_04:54_|_2:27.0_|_098___|_20.0_|_10.2_|_158___|_20
09000_|_0500_|_02:21_|_2:20.7_|_052___|_22.2_|_09.6_|_165___|_22
09500_|_0250_|_01:04_|_2:08.6_|_026___|_24.3_|_09.6_|_168___|_24
09750_|_0250_|_02:00_|_4:00.2_|_037___|_18.5_|_06.8_|_141___|_r
10000_|_1000_|_05:20_|_2:39.8_|_098___|_18.4_|_10.2_|_141___|_18
11000_|_1000_|_05:02_|_2:31.0_|_103___|_20.5_|_09.7_|_156___|_20
12000_|_0500_|_02:22_|_2:22.4_|_053___|_22.3_|_09.4_|_166___|_22
12500_|_0250_|_01:05_|_2:09.6_|_026___|_24.1_|_09.6_|_171___|_24
12750_|_1130_|_08:06_|_3:34.9_|_162___|_20.0_|_07.0_|_126___|_c

Dist__|_Time__|_Pace___|_Strks_|_SPM__|_DPS__|_AvgHR_|_Remarks
00980_|_05:27_|_2:46.6_|_107___|_19.7_|_09.2_|_114___|_warmup
04000_|_19:56_|_2:29.5_|_371___|_18.6_|_10.8_|_143___|_r18
04000_|_19:24_|_2:25.6_|_393___|_20.3_|_10.2_|_154___|_r20
02000_|_09:17_|_2:19.3_|_207___|_22.3_|_09.7_|_162___|_r22
01000_|_04:16_|_2:07.8_|_103___|_24.2_|_09.7_|_166___|_r24
11000_|_52:53_|_2:24.2_|_1074__|_20.3_|_10.2_|_152___|_main set
00750_|_05:56_|_3:57.5_|_106___|_17.9_|_07.1_|_134___|_rest meters
01130_|_08:06_|_3:34.9_|_162___|_20.0_|_07.0_|_126___|_cool down

Overall, a good session.  I did not respect the HR cap and I paid for it in the last rate ladder.  The wind was building up a bit and there was a head wind.  I set out trying to hit the same ~2:27ish pace at r18 as the other pieces, but I couldn’t manage it.  I stopped to gather my thoughts for a few seconds and started up again at a more moderate pace.

In future, I think I need to row to a much more strict HR cap or the point of the workout is lost.

Tuesday:  4×2500/5′ rest