2k-CTC 200m-2k-CTC 200m-2k

Another bash at the CTC today.

2k WU 7:52.0 r22 HR 145 max DF120

C-breeze moved and max DF 188. Feet up 3 holes so heels can’t lift.

Total	Total	Total	Total	Avg	Avg	Avg	Max	End
Dist	Time	Dist	Time	Pace	SPM	HR	HR	HR
00200	00:30.9	00200	00:30.9	01:17.3	64.1	135.0	158.0	159
EDist	ETime	SDist	Split	SPace	SPM	AvgHR	MaxHR	EndHR
00100	00:15.4	00100	00:15.4	01:17.1	66.1	120.2	139.0	139
00200	00:30.9	00100	00:15.5	01:17.4	62.0	152.2	159.0	159

Pace:

Rate:

I felt pretty happy with that. Not rating in the 80s like some, but I have very little in the way of fast twitch fibers.

Strapless 2k to flush the legs in preparation for another go. DF120

8:09.9 r22 2:02.4 HR 147 max

Another CTC attempt and this time I called Fiona down to provide encouragement:

I made a conscious effort to shorten the first couple of strokes even more.

Total	Total	Total	Total	Avg	Avg	Avg	Max	End
Dist	Time	Dist	Time	Pace	SPM	HR	HR	HR
00200	00:30.6	00200	00:30.6	01:16.5	66.6	133.7	159.0	160
EDist	ETime	SDist	Split	SPace	SPM	AvgHR	MaxHR	EndHR
00100	00:15.2	00100	00:15.2	01:16.0	71.0	118.7	136.0	136
00200	00:30.6	00100	00:15.4	01:17.1	62.3	152.1	160.0	160

Pace:

Rate:

I tied up in the last few strokes desperately hanging on for all it was worth. All it was worth was another 0.3 seconds but a pace improvement of  0.8/500m which is huge.

Another strapless 2k to finish. DF120

8:10.0 r22 2:02.5 HR 145 max

CTC 200m

Since the 200m is very short I believe there will be a lot of tied entries and the ties are broken by date: earliest first. So here we are (yes Fiona is going to do it too) on August 1st doing the CTC.

2k WU static erg, DF120.

7:51.9 r20 HR 147 max

I’ve not done much on the erg in the last couple of months and what I have done has been on slides. A static erg feels so weird.

CTC 200m

DF to max (with C-breeze) 162. Footplates up 2 holes. Go hard and hang on!

200m 0:33.0 r51 1:22.5

PM3 finished on 32.9 but both RowPro and the summary screen showed 33.0. Dammit!!!

I thought beforehand that I might have more than one go but one 200m was enough.

After Fiona did her 1k and 200m I jumped back on for a strapless 6k.

6k 23:32.1 r22 1:57.6 HR in the 150s (monitor not picking up past halfway)

 

TOC 3x3k R3 – slowest counts

I’ve done nothing since the CTC on Tuesday, putting this session off day by day. With two days left in the month I decided today was the day, just in case I blew up.

I wrote down the paces of those who had gone already to see where I could slot in.

1:50.8 – I don’t think so

1:51.6 – worth s try

1:52.8

1:52.9

1:53.7

Total	Total	Total	Total	Avg	Avg	Avg	Max	End
Dist	Time	Dist	Time	Pace	SPM	HR	HR	HR
09000	33:51.8	09000	33:51.8	01:52.9	25.4	155.4	168.0	166
EDist	ETime	SDist	Split	SPace	SPM	AvgHR	MaxHR	EndHR
03000	11:14.6	03000	11:14.6	01:52.4	24.6	147.6	158.0	156
06000	22:34.6	03000	11:19.9	01:53.3	25.4	156.4	164.0	164
09000	33:51.8	03000	11:17.2	01:52.9	26.2	161.7	168.0	166

Pace:

Rate:

I set out with the 1:51.6 target but that lasted about 2k and I slowed for then next target and came in at 1:52.4.

A check on the actual elapsed times in the first rest period showed my target time for rep 2 was 11:17.0 and by 1k in I knew this was too rich for me today. Just a bit of a push at the end got me under 11:20.

New target was 11:20 or 11:22. Outside that I would consider it a bust. I added a bit more rate which really got my HR up but was relatively comfortably under target at 11:17.2 with no sprint.

The amount of red in the graph shows how unfit I am right now. This is about 37:40 10k pace with 6 minutes of rest!

CTC – Just keeping the streak alive

I’ve done every CTC since June 2006, even with a broken ankle, so I have to keep the streak alive even though I haven’t erged in a month or rowed in 3 weeks. I’ve done a couple of aerobic session on the spin bike at work, but other than stacking firewood, nothing.

My OTW season has come to an end. My shoulder hasn’t responded to physio and with such a short season I decided to let it go this year.

I’m back at the surgeon next month to see what the next course of action is.

I was tentative on the erg as I didn’t know how stable my shoulder would now be to the rowing stroke. It seemed OK in the 1k WU but I have no fitness and 1:55 pace left me a bit winded.

1k WU 3:49.7 r21 1:54.8 HR 142 max

CTC: 250-500-750-1k-750-500-250 with 1′ rest for each 250 rowed.

Total	Total	Total	Total	Avg	Avg	Avg	Max	End
Dist	Time	Dist	Time	Pace	SPM	HR	HR	HR
04000	13:47.9	04000	13:47.9	01:43.5	28.8	149.3	167.0	163
EDist	ETime	SDist	Split	SPace	SPM	AvgHR	MaxHR	EndHR
00250	00:50.8	00250	00:50.8	01:41.7	28.3	124.3	143.0	143
00750	02:34.4	00500	01:43.5	01:43.5	27.8	144.4	154.0	154
01500	05:12.8	00750	02:38.4	01:45.6	27.6	148.2	160.0	160
02500	08:46.9	01000	03:34.1	01:47.0	26.6	153.8	164.0	164
03250	11:25.2	00750	02:38.3	01:45.5	28.8	151.4	166.0	165
03750	13:02.9	00500	01:37.7	01:37.7	31.9	155.5	167.0	167
04000	13:47.9	00250	00:45.1	01:30.2	39.9	149.7	163.0	163

Pace:

Rate:

I had a big reality check in the first 500m when I started to slow down at half way. This was going to be a tough session on almost no recent training. I slowed to what I considered realistic paces. They still felt tough, but doable tough.

Once through the second 750 I opened it up. Shoulder felt OK but legs, heart and lungs all complained.

2k strapless CD 9:00.0 r20 2:15.0 HR 138 max 131 end (ridiculously high!)

4x500m on/off r22 1x – 14km total

 

I didn’t sleep well again in anticipation of the alarm (some sort of psychological disorder I think) and eventually got up at 5:15. Lake was flat, almost no wind and I was off the dock at just after 6 as the others just started to arrive.

Up to the north dam to loosen up and then into the 500m on/off.

14.0km 1:11:47.9 r19 HR 137 avg 162 max

Start_|_Dist_|_Split_|_Pace_|_Strks__|_Rate_|_DPS_|_AvgHR_|_Remarks
00025_|_0475_|_02:22_|_2:29.1_|_047___|_19.9_|_10.1_|_125___|_									WU
00500_|_0500_|_02:17_|_2:16.8_|_048___|_21.1_|_10.4_|_134___|_									On
01000_|_0500_|_02:31_|_2:31.4_|_051___|_20.2_|_09.8_|_141___|_									Off
01500_|_0500_|_02:18_|_2:17.6_|_053___|_23.1_|_09.4_|_150___|_									On
02000_|_0500_|_02:32_|_2:32.2_|_051___|_20.1_|_09.8_|_139___|_									Off
02500_|_0500_|_02:11_|_2:11.2_|_049___|_22.4_|_10.2_|_155___|_									On
03000_|_0500_|_02:37_|_2:36.7_|_051___|_19.5_|_09.8_|_143___|_									Off
03500_|_0500_|_02:11_|_2:10.7_|_050___|_23.0_|_10.0_|_154___|_									On
04000_|_10000_|_52:40_|_2:38.0_|_983___|_18.7_|_10.2_|_135___|_									UT1

Pace:

Rate:

Summary:

I built the pressure from the first to the second rep, harder in the third and faded and then even harder in the fourth and faded faster. 2:11 pace at r22-23 isn’t too shabby for April. Oh yeah, its July!

The rest of the session was low end UT1 at about r18-19.

I had been asked to give some erg pointers to a young guy who wanted to try out for his University. He’s just done a Learn To Row course and has only erged a few times and was in a recreational single today, in which he looks huge. He’s 6’9″ and has a reasonable grasp already, so I just gave him a few tweaks to stop him wasting energy and some workouts to get a baseline. Might be fun to have a summer project.

 

 

 

8k r20 1x

Monday:

Another rest day. I felt wiped out after a hectic finish to Sunday’s shift.

Tuesday:

Out on the lake after a few rigging tweaks. I was getting a track bite on my right calf which I don’t normally suffer from. I guess when I re-rigged after the re-fit, I didn’t quite have everything in the right place. I tweaked a bit more after the row too.

8k in just under 40′.

SpeedCoach worked today but unfortunately after the power drain it hadn’t retained the clock (no big deal) or the memory value (big deal) so the details weren’t saved.

Enough to say a 2:30 average at r20 with sore hands is not very encouraging. I think I’ll have to do alternate days until my soft hands toughen up again.

 

Back in the boat – about 12km r20

Friday:

I did a 30′ evening cycle just for a change, in the work gym. Its a spin bike so no monitor. I just set what felt comfortable and held it for 30′. Cadence about 90, HR 133 max. Very sweaty.

Saturday:

Canada Day! No training and a day off work!

Sunday:

I made the effort to get back out OTW this morning. I’ve not been out since May 27. A combination of lethargy, lousy weather and concerns over how my shoulder would hold up. I set the alarm for 6 and slept like crap. I was awake 3 times, the last being at 4:15 and I got up at 5:15. Off the dock at 6:10, light, occasionally gusty west breeze.

My speed coach was flat so no info. I did a full 8km circuit, a 3km lap and a 1km loop for about 12km in about an hour. No watch on either. Rate was around 20 and I worked up a sweat but was never out of breath so doubt that I was any faster than 2:30 pace.

No shoulder issues while rowing but its not improving either. Still doing almost daily ultrasound hoping to avoid the surgical option.

Back to work today for another 7.

Strapless 10k r20

I felt tired this morning having slept soundly until 9:30 but headed straight down to erg. Another strapless 10k, r20 this time,  starting at 1:58 and dropping 1 sec/500m each 2k aiming for 40:00.0.

Total	Total	Total	Total	Avg	Avg	Avg	Max	End
Dist	Time	Dist	Time	Pace	SPM	HR	HR	HR
10000	39:59.8	10000	39:59.8	02:00.0	20.1	141.5	148.0	146
EDist	ETime	SDist	Split	SPace	SPM	AvgHR	MaxHR	EndHR
02000	07:51.8	02000	07:51.8	01:58.0	19.8	127.0	140.0	140
04000	15:47.8	02000	07:55.9	01:59.0	20.2	142.0	144.0	144
06000	23:47.6	02000	07:59.8	02:00.0	20.1	144.5	146.0	146
08000	31:51.3	02000	08:03.8	02:00.9	20.2	146.5	148.0	147
10000	39:59.8	02000	08:08.4	02:02.1	20.0	146.9	148.0	146

Pace:

Rate:

It felt like a bit of a slog but the time passed fairly quickly Targets missed but job done.

Late afternoon strapless 10k r18 at work. 2:03 target pace.

HR getting lower. Rose slowly and steadily peaking at 143.

16x500m r24 R0:30 and evening strapless 10k r19

I planned on doing two sessions today so I picked a tempo session for this morning and hopefully I’ll be able to squeeze a slow 10k in at work later.

16x500m r24 Target pace: <1:50

A new battery in the HR monitor and I was good to go.

Total	Total	Total	Total	Avg	Avg	Avg	Max	End
Dist	Time	Dist	Time	Pace	SPM	HR	HR	HR
08000	29:11.1	08000	29:11.1	01:49.4	24.2	148.4	168.0	164
EDist	ETime	SDist	Split	SPace	SPM	AvgHR	MaxHR	EndHR
00500	01:49.8	00500	01:49.8	01:49.8	20.2	122.3	136.0	136
01000	03:39.8	00500	01:50.0	01:50.0	24.5	134.4	143.0	142
01500	05:29.8	00500	01:50.0	01:50.0	24.5	139.8	146.0	146
02000	07:19.9	00500	01:50.0	01:50.0	24.5	143.1	150.0	149
02500	09:09.7	00500	01:49.9	01:49.9	24.6	145.9	152.0	150
03000	10:59.5	00500	01:49.7	01:49.7	24.6	146.7	152.0	150
03500	12:49.3	00500	01:49.8	01:49.8	24.6	148.1	154.0	153
04000	14:38.8	00500	01:49.6	01:49.6	24.1	149.8	156.0	154
04500	16:28.6	00500	01:49.8	01:49.8	24.0	150.5	155.0	155
05000	18:18.4	00500	01:49.7	01:49.7	24.1	152.3	157.0	154
05500	20:08.0	00500	01:49.6	01:49.6	24.1	151.2	156.0	156
06000	21:57.6	00500	01:49.7	01:49.7	24.1	153.0	160.0	156
06500	23:47.3	00500	01:49.6	01:49.6	24.6	154.8	160.0	159
07000	25:36.7	00500	01:49.4	01:49.4	24.7	159.0	159.0	159
07500	27:26.4	00500	01:49.8	01:49.8	24.6	159.0	159.0	159
08000	29:11.1	00500	01:44.6	01:44.6	24.7	160.9	168.0	164

Pace:

Rate:

HR monitor crapped out after rep 13 and came back in just before the end and is working flawlessly while I write this.

I picked a good starting pace for this. the first reps felt easy but by 10 on I was working hard. Something left for the last, so there’s room for more earlier on.

At about 5:30 at work I did a strapless r19 10k. It was mostly r18 but the PM3 gremlins were at work with random 1:42 and r75.

No HR info but I felt like I was close to 150 by the end. Even with a strong fan on me, it was a sweaty session.

Strapless 16k r18

I had planned a 2-a-day today but decided instead to do one longer session. I stretched out to 16k starting at 2:02 adding 1 sec/500m for each 2k until 8k, then even at 2:06 for the last 8k.

Total	Total	Total	Total	Avg	Avg	Avg	Max	End
Dist	Time	Dist	Time	Pace	SPM	HR	HR	HR
16000	66:30.6	16000	66:30.6	02:04.7	18.1	139.7	151.0	151
EDist	ETime	SDist	Split	SPace	SPM	AvgHR	MaxHR	EndHR
02000	08:07.9	02000	08:07.9	02:02.0	17.3	126.2	137.0	137
04000	16:19.6	02000	08:11.7	02:02.9	17.8	137.5	140.0	139
06000	24:35.4	02000	08:15.7	02:03.9	18.2	140.0	144.0	142
08000	32:55.4	02000	08:20.0	02:05.0	18.1	141.6	145.0	143
10000	41:19.2	02000	08:23.8	02:05.9	18.2	142.0	144.0	142
12000	49:43.0	02000	08:23.9	02:06.0	18.5	142.0	142.0	142
14000	58:06.8	02000	08:23.8	02:05.9	18.5	142.6	151.0	143
16000	66:30.6	02000	08:23.8	02:06.0	18.6	144.1	151.0	151

Pace:

Rate:

HR monitor crapped out about halfway and flickered into life three times near the end. I would say my HR didn’t go much above 145 as this felt really comfortable.

RowPro says I hit the target splits exactly but the spreadsheet says I missed half of them but still gives the same overall time and average pace.