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.

ctc1

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:

p1

Rate:

r1

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.

ctc2

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:

p2

Rate:

r2

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

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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

ctc

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

toc

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:

p

Rate:

r

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.

ctc

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:

p

Rate:

r

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:

p

Rate:

r

Summary:

s

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.

10k

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:p

Rate:

r

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.

IMG_20170629_172832197

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.

16x500

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:

p

Rate:

r

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.

IMG_20170627_181015041

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.

16k

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:p

Rate:

r

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.