Indoor Rowing
43 watchers
Feb 2023
12:13pm, 15 Feb 2023
2,246 posts
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Muttley
I felt a bit lethargic and weary this morning and nearly bottled the erg session but forced myself to man up and get on with it. The legs were heavy after I got a bit carried away during yesterday's run. 40 minutes alternating between 20 spm 2k+18 and 24 spm 2k+12 at 4-min intervals, no rests. I went by pace rather than spm but still managed to be right on the nose on all but one segment. And the final one a wee bit quicker, as it's supposed to be. As is often the case with a reluctant sesh, it turned out a good 'un. Including warmup the best part of 10000m done. |
Feb 2023
12:56pm, 16 Feb 2023
11,839 posts
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_andy
Spot on Muttley - those tougher sessions always seem worth it afterwards. I'm with you on lethargy first thing in the morning, and I'm finding it takes a bit longer to get going at 6:30am, after leaving a nice warm bed. Had a monster session yesterday. It was meant to be mid-tier, but it felt like it was approaching a top-tier effort level: 4 intervals of 8 minutes, rowed at about 2k+5 pace, all at 28spm, with 5 minutes rest between each set. Ouch. It was better once I was warmed up (didn't take long) and I was chuffed to hit paces of 1:52.6, 1:52.4, 1:52.2 & 1:51.9. For comparison, my 2k PB from a year ago (Jan 2022) was at a pace of 1:52.2, so to string 4 of these together, and for 8 minutes each, shows some good progress. Todays recovery session was easy-peasy, with 3 x 12min intervals at an easy 2k+18, dialed in at 24spm. That's a stroke rate that I really like, with every other stroke matching the display ending in a 0 or a 5 (i.e. four stokes fit into each 10 seconds). Tomorrow's session is the top-tier one of the week, to be rowed at 2k pace, but it doesn't fill me with dread like yesterday's one did. The intervals are "only" 1, 2, 3, 4, 3, 2 & 1 min, with rests in between to match (90s for every minute just rowed, so 1:30 initially, rising to 6 minutes at the top of the pyramid). Will let you know how that goes if I can still breathe tomorrow. |
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Feb 2023
12:59pm, 16 Feb 2023
2,248 posts
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Muttley
No wonder it was hard if you did 4 x 8 minutes, Andy. The screen shot says 8 x 4 minutes 
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Feb 2023
5:31pm, 16 Feb 2023
11,010 posts
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sallykate
Looking forward to getting back to slightly longer distances - though I think 10K in a session was about my limit. I looked back over my logbook which starts in the 2003/2004 season and I'm not sure why I gave my best 2000m time as 9:18 as there's a 2000m at 9:00.9 and a couple of 5000m with an average of 2:14.5. Working on 2000m seems like a decent short-term goal given that I want to use the C2 to improve aerobic fitness. For now, sticking to 20 mins for the rest of the month. Today I started trying for 20spm but I was listening to music rather than an audiobook so had to up the pace and enjoyed going faster in the second half of the row. Elbow is behaving, thankfully. |
Feb 2023
10:47pm, 16 Feb 2023
40,313 posts
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Nellers
Getting that solid base is a good plan, SK, and a 2km target is a good one. It's definitely mostly aerobic but it is going to be very much the top end of aerobic so a good test of fitness. Has anyone picked up the latest ErgData update yet? They've added in a "live loop" option so you can row with others online (and potentially do informal races). That might be a way to run a Fetch Regatta.
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Feb 2023
9:27am, 17 Feb 2023
11,840 posts
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_andy
Well spotted Muttley - I must have googled w2s2 of the 2k plan but instead got an updated version, which is slightly different. It was definitely 4 x 8 minutes! Just 8 seconds in, he confirms that it is week2, session 2! It should have been this link: Good luck with the 2k goal sallykate. Are you following a specific plan for that? This morning, I'm feeling truly wrung out after the 100% effort intervals in the gloom this morning. And to make them harder, I was rowing solo, since an overnight power-cut had killed our local wifi (thanks to Storm Otto). Looking at the video now, a longer warm-up would definitely have helped. It was so tough! My technique went to pieces and the machine moved so much despite my best efforts to get each stroke just right. An average pace of 1:46.8 hides slower, desperate, moments at the top of the pyramid. If you fancy giving it a go (you know you want to), here's the video that I couldn't row with |
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Feb 2023
10:33am, 17 Feb 2023
11,017 posts
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sallykate
I will have a go at the Rowalong plan with three or four sessions per week. Next week I'll do a 2K to see where I am at the moment - I am pretty unfit so hopefully I'll see an improvement even in four weeks.
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Feb 2023
10:51am, 17 Feb 2023
2,251 posts
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Muttley
I like the Rowalong sessions although the only one I listen to while rowing is a series of reps of 40 secs hard and 20 not quite so hard, too much faff programming that into the PM. Sometimes his paces for a given spm are slightly faster than mine, esp at slower rates, but that just means I have the choice of which metric to work to.
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Feb 2023
10:03am, 19 Feb 2023
40,322 posts
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Nellers
Another week of the plan done, and that’s also completing another 3 week cycle. Easy week next week. Just finished 3 x 18 min @ r18 listening to The Infinite Monkey Cage and Doctor Karl. Science based training is key!😉 |
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Feb 2023
12:03pm, 20 Feb 2023
2,260 posts
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Muttley
And now embarking on week 6 of the Rowalong 10k plan, with 5 x 8 minutes 2 rest at 26 spm and 2k+10 pace. Another well calibrated session, and another 10000 or more flown by. Pleased to see I was bang on the spm and .5 ahead on pace.
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