Today’s training event was a waterfall. It consisted of 3 intervals: 3K, 2.5K and 2K. There was supposed to be five minutes active rest after the 3K and the 2.5K. The RowPro for Windows software would not allow combining distance intervals with timed rest, so I set the rest distances to a number of meters that could be rowed in 5 minutes at a pace of about 3:00. While rowing easy during each active rest, I watched the projected finish time and adjusted the pace so that the distance would be finished in a total of 5 minutes or less.
The target pace was 2:01.7 for the first two intervals. The final 2K was supposed to be as fast as I could go but I adjusted that a tiny bit slower to a pace target of about 1:55 which I was certain I could maintain for the last 2K.
The resulting average pace for all three intervals of the waterfall was 1:59.8. That will be the target pace for the first two intervals, when I do this training session three weeks from today in the next cycle.
There were no target zones for rating or heart rate. A 1,000 meter warmup preceded the waterfall.
warm up finish screenwarm up reportwaterfall finish screenwaterfall session report
Today’s schedule was recovery rowing, from 8K to 15K. I chose 15K.
According to the plan it was supposed to be done at a rating of at least 22 but no more than 25. I made the rating first priority, at 22.
I’m starting to feel a bit tired, which is good because it means the training plan is drawing on what had been surplus energy and using it for building a stronger and more efficient infrastructure for rowing. It’s also good, because I’m sleeping more deeply and soundly and the alarm is waking me, instead of me waking first and shutting off the alarm before it can make a sound.
But feeling tired is also a sign that if the session is a recovery session, I should ease back and make more room for the element of recovery.
Therefore the second priority was HR and target HR was “anything less than 75% max, the lower the better.”
Third and last priority was pace and target pace was “the slower the better.”
Rating was kept near 22 throughout, except briefly in the middle of the session when I totally stopped rowing for a minute or so, to start another documentary video after the first one had finished.
HR started out just a little over 100 and by the end of the session it was in the 80s.
Pace started out at about 2:23 and by end of the session it was down to about 3:05.
Today’s designated rowing was to be the interval session 4x1K R5:00. I decided to modify it slightly but to do so without changing its essence.
My ranked time this season for the 1K was very soft and not much faster pace than the 2K, so I decided to go for a new season best 1K and separate the 4th interval from the first three while still limiting the time between the 3rd and 4th intervals to 5 minutes rest. By having the 4th interval as a standalone, it would qualify to be entered into the online world rankings.
First, there was a slow warmup of 2500m. Next, I sat on the rowing machine and stared at the PM3 for quite a while. I seemed to have an inertia problem. For any of you who are rusty on what the definition is for the word “inertia,” it means: “a tendency to do nothing or to remain unchanged”.
After sitting there like that for maybe 10 minutes, I took a photo of the PM3 because it shows how relaxed and inert I was, as evidenced by HR.
Finally, I sighed and started rowing in silence. Actually, there was music playing and it was fast music but I had muted it and it didn’t occur to me to un-mute it before beginning.
The session plan was simple: do the first three intervals each at about 1:57 and the 4th interval as fast as I could, for a new 1K season best. But I didn’t know from recent experience how fast to realistically expect I could do it so there was quite a bit of “gas left in the tank” by the time the standalone 1,000 meters was completed. That’s good though, because I’d rather have it that way than to fade and bog down or crash near the end. As it was, I stopped rowing one stroke too soon and by the time I noticed, the momentum had carried me across the finish line at a fading pace. But all was well because it was nonetheless a new season best by quite a margin and looks a lot better among the rankings in comparison to the result for SB 2K.
I sat inert, gazing off into space or at this screen, for quite a few minutes before pulling the first stroke to begin today’s Pete Plan session.
First, the warm-up which you can see was very sedate:
warm up finish screenwarm up reportwarm up charts
Next, I sat and stared off into space or at the PM for a while (see image of PM3 further above). Some time later, I decided I didn’t want to sit there all day and started rowing. Below, are images relating to the first three of the four 1K intervals:
Finish screen for 3x1K
3x1K reportcharts for 3x1K
Next is the best part, which was the standalone 1K:
Today was the designated Pete Plan rest day. I originally intended to fully comply and do no rowing whatsoever. But I noticed two online sessions scheduled, each only 10 minutes’ duration. The person who scheduled them was an unfamiliar name, Annabel F.
Nobody else had joined yet. So I decided to join those sessions and keep her company rather than leave her the lonely possibility of rowing solo, which might cause her to change her mind, cancel the sessions and miss out having the online RowPro experience.
Between the time I joined and scheduled start time, others joined. Two more women and three more guys. They were all in Europe, except for one besides me who was in the US. So Annabel had more than enough company and I modified my decision to keep her company by rowing the same pace and instead decided I’d only match her pace if she was in very last place by a wide margin and otherwise I would row very slow and make sure that I was in last place by a wide margin behind everyone else. This is a rest day, after all and technically I wasn’t supposed to do any rowing whatsoever.
Annabel was indeed new, to not only online rowing but also to indoor rowing itself. She said she’d only been rowing for a few months.
What happened in both 10 minute sessions was that another of the three women in the session kept pace with the newbie and I watched a documentary film and made sure nobody other than me finished in last place. Did the same thing in the following session.
The only glitch while rowing was that during the first session HR went irregular and PM3 HR display was blank for the first 8 splits. It shows as 85 for those first 8 splits on the session report, but I think that’s because the HR logging algorithm in RowPro 5 for the Mac just uses any valid HR it manages to pick up and then until it gets the next valid HR it keeps it as the “end HR” for each split, no matter how much time has passed between the two HR readings.
During the 9th split of the first 10 minutes the PM3 finally stopped being blank and displayed HR but it was way too high, at around 130 BPM. It gradually settled down, split by split, until it was finally acting normally again in the 18th of 30 splits for that first 10 minutes.
During the second 10 minute piece, HR was totally normal. The glitch may have been related to drinking several cups of strong, black coffee just before rowing. It is nothing unusual because I’ve seen that happen once in a while for a long time. More than a decade. And I’ve noticed coffee is one of the things that can trigger it. But I like coffee and… silly as it may sound … it just doesn’t seem like real coffee without caffeine.
Finish screen for first of two 10 minute pieces.report for first of twocharts for first of twoThere’s no screenshot for the second of two 10 minute pieces. This shows the results, from the digitalrowing.com Oarbits (online rowing) page.Report for second of two 10 minute piecesCharts for second of two 10 minute pieces
Today’s Pete Plan rowing was a recovery session after yesterday’s hard distance. It was 15,000 meters done offline. No warmup. Easy music playing. First priority was a HR zone target of 60% to 75% HRmax. Second priority was to try for a rating of 22. There was no target pace… I wasn’t going to try to control the pace today but hoped it would be within the range of no faster than 2:11 and no slower than 2:25. Drag factor 135. Straps were not tightened at all. No warm down.
Looking at the pace graph afterwards, it is a lot less volatile than for the same session two days ago. Might be in large part because today I wore a sweatband and moved the towel out of reach so I wouldn’t be tempted to take one hand off the handle while reaching for a towel and mopping sweat.
The little downward spikes in heart rate each occurred when I burped. Heart rate must be sensitive to internal pressure.
Today was Pete Plan day for hard distance. The chosen distance was 6K. Before making the choice I looked at ranked sessions and 6K was one of the softer ones. The one in this season’s rankings was a pace of 2:01.7, which seemed way too wide a spread from the recent 5K pace of 1:56 point something. So I chose 6K and a target pace of 1:59.
Just like with the recent 5K, HR was below LTHR the entire distance so obviously I was a lazybones. But there’s no prize for embracing pain. The most recent time I determined my LTHR was April of this year and the method of measuring it is mentioned in this-> blog post <- which is at the previous location of this blog. LTHR is one of the things that is printed on a paper stuck to the bottom of the PM3, as you can see in the photo below.
Other stuff: There was a 2500m warmup, drag factor was 135 and there was a 2500m warm down. I wore a sweatband so wouldn’t need to reach for the towel on nearby chair but absentmindedly reached for it 4 or 5 times anyway during the last half, when I could feel sweat tickling down through my beard. Music during warm up & warm down: Of Monsters and Men, shuffled, albums “Beneath The Skin” and “My Head Is An Animal”. The words don’t make sense, like most verses written for the sake of music, but I like the voices and music for slow and/or unfocused rowing. Icelandic. Music during the 6K: a special, custom playlist of female vocalists-with-no-name singing fast-rhythm versions of various songs.
Warm Up Finish Screenwarm up reportwarm up chartsHard 6K Finish ScreenHard 6K Report. The Avg Pace column is rounded off to the nearest whole second.Hard 6K charts. The 5 downward spikes in pace are the 5 times I reached for a towel and mopped my beard.warmdown finishwarmdown reportwarmdown graphs.Watched tv and channel-surfed a few times while warming down.
Though I prefer to row online in the company of other people when possible, today’s session was not done online because I’ve noticed that the 15K isn’t very popular as an online session for very many others to join, even if it is scheduled a day or more in advance. It’s not one of the standard distances for ranking is probably one reason, among many others that it is not popular.
But the main reason for not rowing it online was that I wanted to allow myself to sleep in longer than usual, if the body felt so inclined. Therefore I didn’t know for sure when I’d be getting out of bed. Therefore I didn’t schedule an online session due to uncertainty of what time I’d be ready to start.
I didn’t sleep in. But that was okay. Instead of virtual human company while rowing online, I listened to music and it worked out well.
For this 15K recovery session there were three target zones set on RowPro. The most important one was to keep heart rate somewhere in the range from 60% to 75% maximum. As long as HR was in range, the next most important target was to keep rating equal to or very near 22. And the lowest priority target was to keep pace at about 2:11 or anything slower.
Another “review note” regarding RowPro 5 for the Mac that I’ve noticed is: It’s session report results disregard tenths of a second in pace. It seems to round any figure for pace off to the nearest second instead of to the nearest 1/10 of a second. The actual average pace for today’s 15K was 2:10.4 but RowPro 5 for the Mac reports it as 2:10.
RowPro for Windows is a bit more precise and it always shows the pace results to the nearest 1/10, which would be my preference.
Today’s plan was to do the first 3 intervals at the pace of my season best 10K, 2:01.7 and then do the last one a lot faster. DF was 135. No warmup. Five minutes plus another 2,500 meters warm down.
The resulting average pace for all four 2Ks was 1:59.5 and that will be the target pace for the first three intervals in this session, next cycle.
The game plan was scribbled on the Post-It attached to the bottom of the PM34x2K finish screenThe rest between each interval was supposed to be 5 minutes exactly, but I set it to 4 minutes and 50 seconds, to allow 10 seconds for the C2 to stop spinning before beginning each successive 2K.
Today’s session was scheduled online, more than two hours in advance, but nobody else joined this time. It was a steady-state 15K recovery session. The target pace was supposed to be 2:11 with a target rating of 22. But I forgot about the targets until somewhere between 500 and 1,000 meters.
I adjusted the rating to focus on 22 SPM but something was not cooperating. I had a hard time keeping the rating at 22 and an even harder time keeping the pace at 2:11. So for more than the first half of the 15K, I just struggled and wrestled with keeping the rating as near as possible to 22 and let the pace be what it would be. I think the longest string of strokes which were each 22 was eight, before the rating varied above or below 22.
Drag factor was 123 – I usually had been keeping it at about 135, so maybe that was part of the problem.
Today’s Pete Plan rowing session was a speed pyramid. The first 4 intervals up through the 1,000 meter were done with a pace target of 1:56.5. The following 750m, 500m and final 250m were each done at a faster pace than the previous interval. The rest after each interval was an amount of time equal to 90 seconds times the interval distance’s multiple of 250.
The average pace for all 7 intervals was 1:54.6 and that will be used as the pace target for the first 4 of these intervals in three weeks, when this speed pyramid is repeated.
The pace plan was on the Post-It below the PM.RowPro finish screen for today’s speed pyramidSpeed pyramid session report
