Month: December 2016

Today’s training session was an approximation of some kind of steady state while doing indoor rowing.  The name for the session is “steady distance” and it is supposed to be a distance of from at least 8K to 15K (or more if desired) while rowing at a rating of anywhere from 22 to 25.  Today’s session was the second day of the first week of the 4th cycle of my first experience training with the Pete Plan (or training with ANY plan, for that matter).

The main thing that I like about a training plan is that I know what I’ll be doing from one day to the next.

Chosen distance was 11K.  Details follow.

Happy trails to you.

Today’s rowing session was 8×500 with 3mins 30secs rest after each interval.

There was also a 1250m warm up and an additional 500 m rowed but then stopped due to RowPro crashing after the first 500m interval and needing to be completely restarted.

But I won’t bother with documentation for the extra bit (the warm up and odd 500m due to a software crash) and will show just the main session of eight times 500 meters.

Target pace for all but last interval was 1:53.2.  Last interval was done slightly faster.  Resulting average pace for all 8 times was 1:52.9, which will be used as target pace for all but last interval in the session in next cycle three weeks from now.

Happy trails to you.

Today was scheduled to be a rest day but I was one day behind in the training schedule so I did Friday’s steady state session today, at a restful pace including one break near the middle of the session.

Happy trails to you.

Today was not a twofer because I’m almost caught up to being current again in the Pete Plan training.

So I did a “hard distance” at a pace vigorous enough to qualify as “hard” though it was not at a race pace. It was preceded and followed by 2.5K warm up and warm down.

So the finish screens, reports and charts below are warm up, 5K main session and warm down, in that order from top to bottom.

Target pace for today’s 5K was 2:00/500m which pace required both the will to row hard and simultaneously the restraint to not push harder and go into a race pace.

HR stayed in zones 1 and 2 of 5 zones for me for almost all the session until near the very end when HR started to edge up out of zone 2.  But it was well below LTHR throughout.  Relative to my recent best 2K TT, this 5K was done at 85% of that 2K Watts.  So I’m not sure if that means I was (A) rowing above the UT1 zone or (B) if my 2K TT time should be a lot better than it was the most recent time I did it.  It “felt right” and HR could have been a lot higher if I was pushing harder, so I think that if either (A) or (B) is true, it is the latter.

Tomorrow would be a rest day in Pete Plan, but I’ll use it for the steady state session which should have been done today if I’d been totally caught up and on schedule.

Happy trails to you.

Today’s session was another doubling-up of two Pete Plan training sessions in one day, to help catch up after three days missed.

The first session was a waterfall endurance interval session 3K R5:00-2.5K R5:00-2K R about 15 minutes(as warm down from last interval) and then that was followed by a steady state distance session of 8K.

Happy trails to you.

Today was a twofer day because the scheduled rowing for the previous three days was not done.  So the rowing sessions done today were a 4x1K R5:00 which should have been done last Sunday and a steady distance session which should have been done on the following Monday.  If time permits, tomorrow will be another twofer.

Happy trails to you.

Today’s rowing was 15K done while surfing Netflix and checking out a few different films on Netflix.  Most of them weren’t worth watching, so I had to slow or stop, to switch to another one.

Happy trails to you.

Today’s session was supposed to be a hard distance but I didn’t feel like racing and if I wasn’t going to race, I didn’t want to row a hard distance so I just rowed firmly on the easy end of the effort scale.

Altogether it was a 15 minute warmup, 5K rather easy and a 15 minute warm down.  Neither the warmup or warm down were needed for such an easy 5K, but I wanted to log at least 10K for the annual holiday charity drive sponsored by Concept 2.  They call it the Holiday Challenge.

Happy trails to you.

The seat on the Concept 2 rowing machine has rollers on it and with each stroke it slides back and forth on the rail.  At least, that’s what I call the metal beam upon which the seat sits.

Today was a scheduled recovery rowing day.  I took it easier than usual, slowed or interrupted the session a few times for changing channels and also helping my better half bring in the groceries.

The distance selected today was 15K.  DF 135.

Happy trails to you.