dad – Page 87 – Ethereal Rowing

Adding Push-Ups With Rowing

push-ups-and-rowing — When I did both push-ups and rowing today, I did them in the order above, from left to right. Push-ups first, and then today’s rowing. The lady on the left is demonstrating perfect form in the lowest position of a push-up – her elbows are about 90 degrees and her chest is a couple inches from the ground. The guy on the right is demonstrating perfect form at the start of a rowing stroke.

An indoor rowing acquaintance told me about how he’s incorporating some strength training into his weekly routine, along with rowing. Push-ups were mentioned. I tried doing some push-ups, to see how many I could still do and the result was a paltry three.

So I got a book on the subject, called “7 Weeks To 100 Push-Ups,” by Steve Speirs. I read the instructions in the book and took the test. The test result was that I did 5 push-ups. I don’t know why there was an increase of 2, from a week or so before getting the book. But anyway – that put me into “beginner level 2” of 7 different possible levels.

Today was the first day. There will be 3 push-up workouts every week. The results for today can be seen in the image below.

100-puday1ofWk1of10 — After doing each set of push-ups, a person must wait and rest for 60 seconds before doing the next set. So the entire routine took about 7 or 8 minutes. But… there was a special push-ups warmup routine before doing the actual push-ups and the warmup routine took about 15 minutes. Altogether, 25 minutes or less for strength training today.

Today’s rowing was a 6,000 meter training session which included three 2oo meter intervals:

AK-Mar-13th-6K-training-finish — finish screen after today’s training session.

AK-Mar-13th-6K-training-detail — Details for today’s training

AK-Mar-13th-6K-training-rpt — Session report for today’s training.

AK-Mar-13th-6K-training-gph — Graphs for today’s training.

Happy rowing to you.

Flame-Out Of Desire To Race

heart-on-fire

An alternative title for today might be Self Torture Is Always Optional. Today’s rowing was a clutter of disappointments. But not really. Let me explain why “not really”:

I started out the day to do another attempt at a better time for the 1K sprint. But after a few hundred meters I realized I didn’t have the desire or incentive or something along those lines and so I put the handle down before the going got tough.

Waited about an hour and then thought I’d try it again, but had the same results. I just didn’t want to push myself. Lack of desire. Or was it remembrance and avoidance of the experience of wheezing and gasping for breath, after yesterday’s 1K? Jesus knows.

Anyway – today’s motley collection of rowing pieces amounted to a little over 10K for the day and so I’m happy about that part, to have once again reached a daily quota of greater than or equal to 10K.

AJj Mar 12th 1K HD rpt — This is the report for the first 1K for which I went handle down

AJj Mar 12th 1K HD gph — Graph for the above HD report

AJj-Mar-12th-1K-2nd-HD-rpt — This is the report for the second 1K for which I went handle down

AJj-Mar-12th-1K-2nd-HD-gph — Graph for the above

The training session was supposed to be a 6K Time Trial which is a 6K done at race pace. But after two handle-downs on the 1Ks, I decided to opt out of torturing myself and took it easy on the 6K.

AJj-Mar-12th-6K-training-finish — Finish screen for the 6K

AJj-Mar-12th-6K-training-detail — Details for the 6K. Which I didn’t comply with.

AJj-Mar-12th-6K-training-1-of-3-rpt — RowPro 5 for the Mac semi-crashed and wouldn’t produce a regular report so this is the best I can do for a report on the 6K

AJj-Mar-12th-6K-training-2-of-3-rpt — The remainder of the above report

AJj-Mar-12th-6K-training-3-of-3-gph — The only graph available for the above report

May you have happiness in your endeavors.

Wheezing A Bit

wheezing-after-rowing-hard — After doing the 1K at race pace today I didn’t lay down on the floor like two of these guys, but did have a few seconds of gasping for breath. Am thinking about making another try at it tomorrow…

Today’s rowing session was a double-header of sorts. First I did the training session, then I did a 1K at race pace.

The training session consisted of 2x100r750 within 2000 meters. The 2 x 100 meters were each supposed to be practice starts. The remainder of the 2K was done at an easy pace. There was also a 2K warmup and 2K warm down attached to the training session.

After the training session, I did a 1K at race pace, so it would be entered in the World Rowing Indoor Sprints. You can read more about World Rowing Indoor Sprints if you click the words World Rowing Indoor Sprints and go to the explanatory web page.

It was fun to do, but I wasn’t terrifically happy with my 1K results. Old age seems to be a ball-and-chain that slows things down when I try to go fast. After the 1K, I was wheezing and gasping to catch my breath. Sad. C’est la vie…

AJ-Mar-11th-2K-training-finish — Training session finish screen

AJ-Mar-11th-2K-training-detail — Training session details

AJ-Mar-11th-2K-training-rpt — Training session report

AJ-Mar-11th-2K-training-gph — Training session graphs

AJ-Mar-11th-1K-race-finish — 1000 meter race finish screen. You can tell by the 1:54 pace at the end, that I faded the finish.

AJ-Mar-11th-1K-race-rpt — 1000 meter race report

AJ-Mar-11th-1K-race-gph — 1000 meter race graphs. The heart strap readout went blank for a couple of short times during the 1K. I guess my heart was taking a rest?

Happy rowing to you.

Erging Again

AI-mar-10-what-kind-of-erg — An unknown make/model of erg.

Today’s training session on the erg was 6K easy with enough warmup/warmdown added to bring the total to 10K.

AI-Mar-10th-6K-training-warmdown-finish — The finish screen for the main part of today’s training session vanished before a screenshot was made. This screenshot is after the warm down was finished.

AI-Mar-10th-6K-training-detail — Details, details…

AI-Mar-10th-6K-training-rpt — Today’s session report

AI-Mar-10th-6K-training-gph — The pace & HR graphs.

Happy rowing to you.

Another Day To Train

Today’s training session was an easy 8K which included two 500 meter intervals. There was a warmup of 2K and a warm down 0f 750 meters.

AE-Mar-9th-8K-training-finish — Finish screen for the 8K portion of today’s training.

AE-Mar-9th-8K-training-detail — Today’s training details superimposed over the warmup finish screen graphs.

AE-Mar-9th-8K-training-rpt — Today’s session report

AE-Mar-9th-8K-training-gph — Session report graph.

Happy rowing to you.

Training Session Was The Warmup

rowing-in-the-desert — This guy is really overdressed for rowing.

Today’s training session was the warmup for the main session today, which was 5,142 meters done for the month’s Bob Spenger Memorial Challenge on c2ctc.com.

The training session was 5K easy, with 500m before & after as its warmup and warm down.

That was followed by the 5,142 meter piece, which was divided into 6 splits so that each split would be the same distance. (If each split is NOT the same distance, RowPro 5 for the Mac makes an error in calculating results for the last split.)

For the 5,142 meter piece, I didn’t want to try to do it as fast as possible because its an odd distance and it wouldn’t be useful as a ranking piece. Also, today was scheduled to be a training REST and RECOVERY day, so that was another reason to show restraint. So I set up a pace boat for a pace of 2:00/500 meters and stayed even with the pace boat until the final split, when I picked up the pace a bit faster.

AD-Mar-8th-5142m-finish — Bob Spenger Memorial Challenge finish screen.,

AD-Mar-8th-5142m-Bob-Spenger-memorial-rpt — Bob Spenger Memorial Challenge report

AD-Mar-8th-5142m-Bob-Spenger-memorial-gph — Bob Spenger Memorial Challenge graphs

AD-Mar-8th-5K-training-finish — Training session finish screen

AD-Mar-8th-5K-training-detail — Training session details

AD-Mar-8th-5K-training-rpt — Training session report

AD-Mar-8th-5K-training-gph — Training session graphs

Happy rowing to you.

Week Six Day Two

acc-week-6-day-2-03073017 — The above is DEFINITELY not indoor rowing…

Today was another recovery day in the current training plan… Week 6, day 2. The entire plan is viewable in the “current plan” tab.

Yesterday was a recovery day also. And tomorrow will be a recovery day. I guess last week’s training must have been classified as harder than normal, to have three recovery days in a row afterwards. I might not restrict myself to totally taking it easy with regard to rowing tomorrow, however… there is a c2ctc.com monthly challenge of 5,142 meters to do, and I just might add that in to tomorrow’s rowing.

In addition to today’s scheduled 6K with its 500m warmup + 500m warmdown, another 3K was done for the sake of the Mud Season Madness challenge.

ACc-Mar-6th-6K-training-finish — 6K training session finish screen

ACc-Mar-6th-6K-training-detail — 6K training session detail. The graphs you see below the details are graphs of pace & HR for the 500m warmup. After the warmup is over and before the actual training session begins, RowPro 5 for the Mac displays the training details for review.

ACc Mar 6th 6K training rpt — 6K training session report

ACc Mar 6th 6K training gph — 6K training session graphs

ACc-Mar-6th-3K-supplemental-warmup-rpt — supplemental warmup report

ACc-Mar-6th-3K-supplemental-warmup-gph — supplemental warmup graph

Happy rowing to you.

A Monday Shorter Than Sunday

Rowing-OTW-is-merely-a-dream-for-me — This looks like fun but it is only something to dream about, for an indoor rower like me.

Today’s training session was an easy 6K with 500m warmup & 500m warmdown plus an additional 3K done for the sake of the Mud Season Madness challenge.

AC-Mar-6th-6K-training-finish — finish screen of 6K training session

AC-Mar-6th-6K-training-detail — details of 6K training session

AC-Mar-6th-6K-training-rpt — 6K training session report

AC-Mar-6th-6K-training-gph — 6K training session graphs

Below are the report and a graph for the supplemental warmdown:

AC-Mar-6th-3K-spplemental-warmdown-rpt-

Happy rowing to you.

A Long Sunday Row

A-long-sunday-row

Today’s rowing session was 18,000 meters plus 1,250 meters of warmup & warm down. Convert those meters to miles, and that’s about 12 miles.

The arrangement of today’s rowing “melody” was 4x1500r750 and the remainder of the 18K was the 4th and longest of 4 active rests.

ABb-Mar-5th-18K-training-finish ABb-Mar-5th-18K-training-detail ABb-Mar-5th-18K-training-rpt ABb-Mar-5th-18K-training-gph

Happy rowing to you.

The Heart Of The Matter

the-heart-of-the-matter

According to the descriptive detail for today’s training session, the main focus was to be on keeping HR in the painted-on-screen HR zones. Secondary and tertiary focus were to be on rating and effort level.

The heart of the matter is the unknown formula used to calculate the HR ranges which paint the HR zones. I think the formula is in error, but since I don’t know what it is and what values it is using for me in its variable or variables, I can’t prove that.

However, I had great difficulty complying with the training details/instructions and the only way I could keep my HR low enough to stay in the designated range during the 500 meter intervals was to exercise great restraint and do much less than a full drive with each stroke.

AB-Mar-4th-8K-training-finish — training session finish screen

AB-Mar-4th-8K-training-DETAIL — training session details

AB-Mar-4th-8K-training-rpt — training session report

AB-Mar-4th-8K-training-gph — training session graphs

After the training session, I did a supplemental warm down:

AB-Mar-4th-1100m-warmdown-finish — Supplemental warm down finish screen

AB-Mar-4th-1100m-warmdown-rpt — Supplemental warm down report

AB-Mar-4th-1100m-warmdown-gph — Supplemental warm down graphs

Happy rowing to you.