Today’s training session was described (as you can see in the screenshot below) as “row fast for long times”. The rowing fast consisted of three 500 meter intervals nestled at the front of a total 10,000 meter distance.
Okay RowPro… if you think the time it takes to row 500 meters is a long time that’s fine with me. Other than the 3 x 500m, it was an easy session, which was also quite fine.
If you wonder why I didn’t apply the part where it says “focus on doing the fastest Pace you can sustain for 20-60 min” to the longer than 20 minute balance of the 10K … notice that there was a HR zone for the balance of the 10K. When complying with keeping HR between 89-112, I’m rowing an easy pace which is a lot slower than what could be sustained for 20-60 minutes.
During the time after the 3x500m, I watched part of a movie and watching the movie took more mental effort than did the rowing within HR zone of 89-112.
Descriptive details for today’s training session.Finish screenshot of the training sessionSession reportThe lovely graphs.
The guy in the photo above is taking a bit of a break from harder rowing. You would have to ask him whether it was a refreshing break. Most people’s idea of a refreshing break includes ingesting liquids instead of vice-versa. But … different strokes for different folks.
The break today wasn’t exactly the same as what is pictured above. It didn’t involve transferring anything from myself to a plastic-lined garbage can. Instead, I just rowed easy, which is what today’s training session called for.
As you can see from the photo above, it is labeled as being from a website that focuses on rowing the 2K distance, row2k.com. Actually, I found it on another rowing blog, which probably got it from row2k.com. The other rowing blog is churbuck.com and the page of the blog where the above photo was found is HERE.
The churbuck blog is about much more than indoor rowing and is much more authoritative than anything you will find that originates in my blog. So – if your appetite hasn’t been spoiled by the above image and you hunger and thirst for more authoritative, technical blog writing then check it out by spending some time there. It is one of many (probably hundreds) of other websites about and relating to both indoor and on-the-water rowing.
Don’t get the wrong impression from the guy grasping the waste can – most people DON’T have that reaction after rowing a competitive 2K! He may have been sick or he may have eaten something that a human should not have consumed…. Most people are merely winded, somewhat drained of energy and a bit overloaded with lactic acid after rowing a hard 2K.
Today’s rowing session was preceded by another strength-training pushups session, the results of which will be displayed after the rowing session images.
Descriptive details of today’s training session, as displayed after the included warmup and just before the training session began.Training session finish screenSession reportThough HR graph line is rather horizontal, the slant of the pace per split is trending upwards in the top graph so it looks like the phenomena of “chasing a second wind,” from start to finish.
Today’s strength training results are on the line for Friday of Week 2:
When a rowing crew wins, they like to share the sweatness by tossing their dry coxswain into the wetness. But there’s really no way to completely share the experience unless someone tries rowing for their own personal experience.
Today’s rowing session involved moderate sweatness because it was rowed with moderate vigor. The session consisted of 4 x 2000m at restricted stroke rating, done in a total distance of 12K. The additional warmup and warm down was 1,250 meters.
These are the descriptive details of today’s training session. RowPro always displays them at this point, just after the warmup is finished and before the main part of the training session begins.The finish screen after the 4 x 2K was done within 12,000 meters.Session reportGraphs of progress during session
One of my cellphone apps gives healthy advice on a daily basis. The above screenshot was taken of some advice it gave in favor of rowing. The illustration below is more specific, to show some of the muscles used when you row.
So, if you haven’t started rowing yet, what are you waiting for?
Today’s training session was 4 x 500m within 10K, with 1250 meters total warmup & warm down. There was also a strength training session, the results of which will be shown on the bottom line after the rowing session screenshots.
Finish screenshot for today’s 10K portionDescriptive details for today’s sessionToday’s session reportThe graphs.
Strength Training: Today’s pushup results are on the bottom line of the screenshot below. The results of the last set of pushups today, 2, was far from the 8+ called for so no progress was made there.
The total number done today was the same as the previous session, so no progress in that respect either. But … the maximum number done consecutively in one set did actually increase by 1, so all-in-all I’m going to count today as PROGRESS in strength training.
When I searched for an interesting image today, the search terms used were “tempo load rowing” and this image came up at the top of the list. Whatever kind of rowing it was, it looks like this photo was taken when they were poised to start.
Today’s training session was coded as “Tempo Load” but let’s just call it 4×1000 meters done in moderation, with a few constraints. Total session distance was 12K, with a total of about 1K warmup and warm down.
Finish screen of the main 12K portion.Descriptive and encouraging training details.Session reportThe graphical picture.
Today’s training session consisted of 4 very short sprints of 200 meters each, within a total session distance of 6K. Added on to that was a 2K warmup and 2K warm down.
The sprints weren’t actually splashy of course, because it is indoor rowing, with the only water in the immediate environment being the humidity in the air and a few drops of sweat that drip onto the machine.
For the sprints, the HR range specified in the training detail was disregarded because I think the algorithm used in the software for providing the HR ranges is in most cases inaccurate and shows a range that is too low. So I just focused on staying within the specified SPM range and rowing hard during those 4x200m.
There was also a strength training session today, which was done before rowing. But that will be shown here after the rowing stuff.
finish screen view after the 6K portionTraining detailsSession reportSession graphs
The strength training was another short and simple dose of push-ups while following in the push-ups book mentioned earlier. Here are the results so far:
Today’s rowing session was five 2K intervals within 18,000 meters, plus another 1,250 meters of warmup and warm down. Altogether it was 19,250 meters, which is almost 12 miles.
Sometimes its more fun than at other times. Today it seemed a bit of a drag and I was happiest when it was over. Had to take a break for a call of nature during the rest period between the 4th and 5th 2K interval.
Finish screen after the 18K portion was done.Training details, with on-screen graphs of 500 meter warmup visible below.Session reportThe top graph clearly shows where I took a break for a call of nature.
Today’s training session was two 250 meter intervals within a 10,000 meter total distance. The two short intervals were fun. The rest of the 10K was a steady pace (except for the times when I switched to one-armed rowing while operating the remote control for music selection on youtube). There was a total of 2,750 meters of warmup/warm down.
finish screen for 10K portionTraining detailsSession reportGraph for the 10K portion.
If you compete in an event without training specifically for it beforehand, what kind of result might you expect? You’ll have to answer that question for yourself because your experience might be different than mine.
As for myself, I hadn’t thought about it before entering in the 2017 World Rowing Indoor Sprints. The distance was 1K. I did it and placed 6th in my age group. I wonder if any of the 5 guys ahead of me trained specifically for doing a 1K at that time?
Well, it was a lot of fun to be in an actual race, even though I did finish behind 5 other guys. That happened a few days ago, on March 11th…
TODAY is March 17th. Happy St Patrick’s Day!
Today’s training was a rest and recovery session of 6,000 meters. I did 4K of warmup and warm down to bring the day’s total up to 10K for the ongoing Mud Season Madness Challenge on Concept2.com.
finish screen of the 6K portion for todaytoday’s training detailsIf you notice that the warmup and warm down took an exorbitant amount of time for the meters rowed, that’s because they were each interrupted.Graph of the 6K portion of today’s training.
If you are looking for the results of today’s strength training session, here it is:
Before you can slow a train down, you have to get it moving at least somewhat fast.
Last night and this morning there was a problem which consisted of higher than normal HR. Resting HR last night was more than 10 above normal. When today’s training session started, HR was proportionately too high at the beginning. But this has happened before and the cure in each previous instance has always been to row at an effort level that would elevate HR but to only row moderately.
So today’s training session wasn’t done as hard as the training details called for. And doing it at a moderate effort level was sufficient to speed up HR and keep it elevated long enough for it to slow down. By the time the 16K was finished, everything was back to normal rhythm. The image below which best demonstrates how rowing cured elevated HR is the one that shows a graph of Pace and HR per Stroke.
Today’s training session was five 2K intervals within a total of 16k. Plus 1250 meters total of warmup and warm down. It can be seen in the graph of effort level (pace) and HR that the effort level was about the same in all 5 of the 2K intervals, but HR slowed down from first to last.
Ordinarily – if the training session had been done as called for – HR would have climbed from the first 2K to the last.
finish screen after the 16K portion of today’s training session.Training details. The blue graph below the display of training details is a graph of pace during the warm up. There is no HR graph shown because though I was wearing a HR strap, none was displayed during the first few minutes of warmup and training.The session reportBy the time I’d rowed 3/4 of today’s training session, HR settled down to normal for the effort being exerted.
