Today’s indoor rowing started with a vague inclination to row 10K at an average pace of 2:09 for 9500 meters and then row faster during the last 500 meters of that 10K. But I seemed to have plenty of energy at the start and so I rowed at a pace faster than 2:09. After about 8 minutes, I decided to change the plan and do some intervals of varying times and paces.
The 10K was preceded and followed by 1K warmup/down.
Today’s indoor rowing was 11K arranged as a 1K warmup followed by the main session, which was a continuous 10K.
The pace of the 10K varied periodically, starting with a faster pace for the first 8 minutes, then 4 minutes at around 2:45/500m and that 8 minute faster/4 minute slower arrangement repeated another 3 times. The indoor rowing shorthand for the arrangement and sequence is: 4×8 minute R4 minute.
The intervals were announced and timed with a GymBoss Interval Timer. I got mine directly from gymboss.com but you can also find them on walmart.com and elsewhere.
A screen recording was made of the session. The screen recording is available for those of you who’d like to row along with it, at this link: Indoor Rowing 10K with 4X8 min 12082018
Today’s 10K report.RowPro graphs for today’s 10K.Concept 2 online logbook chart for today’s 10K.
Today’s rowing was young at heart, compared to yesterday’s spoilsport heart.
Today’s main rowing was 60 minutes at “overdistance” pace. It was done online. There was no screen recording made of it, but a screen recording was made of the 2K supplemental that followed it.
The 2K was done with a target pace of 2:15. For those of you who’d like to row-along with the 2K, its screen recording link is here: Indoor Rowing 2K in 9 minutes 12062018
Report for today’s 60 minutes.RowPro graphs for today’s 60 minutes.
This helpful diagram relating to things that influence Heart Rate Variability was found on the blog/website called Minding The Borderlands
Today’s rowing session was the third day in a row in which I boldly included a small degree of relatively intensive (for me) rowing. The reason I have been so bold is because I recently ordered a device which will enable me to get a daily reading of Heart Rate Variability, to use as a “coach”, “guide” or whatever analogy you’d like to use for the biomarker or medical “signpost” provided by the day to day trend of HRV.
Before learning about HRV, I had backed off from and mostly avoided rowing very hard, lest I overdo it and cause injury of some sort. But after reading about and watching video talks about HRV, it looks like the answer to that problem. If properly used, the cumulative analysis of daily HRV readings can tell if a person is stressed to the point where rest is needed.
Today’s session was 30 minutes online in the company of several others who were located in the US and Europe. Though I finished a distant last place compared to all the others, I rowed at what was for me a relatively intensive pace compared to what has been typical for quite a while. It felt good.
For those of you who would like to row-along with today’s session, a screen recording has been uploaded and is available at this link: Indoor Rowing 30 mins online and WD 12042018
Finish screen for 30 minute portion of today’s total meters.
Report for 30 minute session.
RowPro graphs of today’s 30 minutes.
Concept 2 online logbook chart for today’s 30 minutes.
Today’s indoor rowing consisted of four pieces, in this chronological order: 30 minutes online with a training partner, 1K online warm down, 2K offline with a RowPro paceboat (a RowPro 5 for the Mac bug was uncovered during this session) and a 500 meter warm down.
The 30 minute piece was done at a pace that was determined by the other rower, who was aiming for a constant heart rate of between 80% and 85% of his maximum heart rate, to make it an AT session for him. So his rowing pace slowed gradually through the 30 minutes, to keep his heart rate fairly constant. I paced him and my heart rate remained fairly constant. The 1K warm down was done at a pace of about 2:28. The 2K was done at a pace of 2:06 for the first 1,500 meters and then faster for the final 500. The 500 meter warm down was done super slow.
Finish screen for the 2nd of 3 pieces today, the 2K.
Today’s indoor rowing consisted of 3 pieces. But I have little time to spare to blog about them so I will just share a little but not “all” like usual. If you want to see more, say so in comments and I will return another day to edit and add more screenshots.
The first and main piece was 10K done online with company, at an overdistance pace. The 2nd piece was 2K done at 2:07 until the last 400 meters when I indulged in what was for me a little bit of intensive rowing. The 3rd piece was an extremely leisurely 1,700 meters, to reach a goal in the current Concept 2 challenge.
A screen recording was made of the 10K but it hasn’t been uploaded to YouTube and won’t be unless one of you readers asks for it. A screen recording was made of the 2K and is available here: Indoor rowing 2K 12022018
Report for the first of three pieces done today, the overdistance 10K.
Of the three pieces rowed today, the 2K took the least time but was the most fun. This is the RowPro chart for that 2,000 meter session.
Today’s main rowing session was 10K with a target heart rate of 123 BPM. That target was chosen because it is the top end of what is assumed to be my “UT2 training band”.
If a target heart rate is specified with RowPro, it paints a target zone on the screen. To make that target zone a bit wider than what would have been a horizontal line for 123 BPM, I specified a lower value of 120 and upper value of 126, then tried to keep the HR line in the middle of that area while rowing. It sounds easy, but sometimes the heart behaves a bit illogically and takes a dive though the effort level is unchanged. Or should I say, though I didn’t perceive the effort level to have changed? The heart did that a few times, so I had to spike the effort when it acted that way, to bring it right back up into the painted zone. Each time I spiked the effort, heart rate would sort of reluctantly climb back up into the zone, then I would slow down but it would usually overshoot the zone anyway, so I’d have to slow down even more.
It reminded me of the idiom, “herding cats,” which also inspired today’s title.
The above photo of a dog who seems intent on herding a cat who appears intent on ignoring the dog was found on the website/blog called To Breathe Is To Write.
Finish screen for the 10K. It was done online, with a rower who was in Canada.
Today’s indoor rowing consisted of two pieces. The first was 10K done with steady-state effort at an average pace of 2:23. The second was a 2K done the same way but at an average pace of 2:15.
A screen recording was made of the 10K and it will be available for those of you who want to row-along. It’s link will be active in a few hours from now at this location: Indoor Rowing 10K Online with Canada 11302018
Today’s indoor rowing consisted of two pieces. The first and main one was 10K done online in the company of America, Canada and England-located rowers. That 10K was done by me at a pace which some describe as a combination of pace and % heart rate maximum which classifies it as “overdistance”. At any rate, it felt easy and good.
The second piece was 2K done offline as a warm down, at variable paces.
There is no screen recording of the 10K because it didn’t occur to me until after we started rowing and I didn’t want to interrupt the flow of things. There is, however, a screen recording of the 2K warm down. It was done at widely varying paces but none of the paces was held constant for more than a second or two. The link for that recording, if you’d like to row-along with it, is here: Indoor Rowing Warm Up or Warm Down Mixup 11292018
Finish screen for the 10K portion. There was a 1K warm down following it.
Today’s rowing session was 10K online in the company of another rower who is in the same “ballpark” of rowing capability as me. He rowed a steady state pace, after rowing a bit faster at the start to raise his heart rate to where he wanted it. I paced him. By very subjective “perceived effort,” I categorized today’s session as a little bit more than “easy” and therefore it is categorized as “medium”. That’s only relative to me, of course. Your perceived effort will vary, depending on your age, conditioning etc.
A screen recording was made for those of you who’d like to row-along with the session. It will be available a few hours from the time this is posted, at this link: Indoor Rowing 10K and WD online 11282018
