60mins and underwater escape

I spend the day yesterday training in how to escape from a submerged helicopter. Being strapped into a tin can that is then dropped underwater and rotated upside down in the dark is a strange experience.

Then to the gym when I got back. I was surprised to get through a 60min erg with none of the regular gym users queuing up for a machine (KevP, Big Trev, Carol, Henry, Caroline…).

60mins = 16401m / 1:49.7 / 24
6min splits:
1:49.9 / 24
1:49.8 / 24
1:49.8 / 24
1:49.8 / 25
1:49.8 / 25
1:49.8 / 25
1:49.8 / 25
1:49.7 / 25
1:49.8 / 25
1:48.5 / 26

Poor inconsistency in the first 54mins really, and missed the target by a metre at the end.

Training and travel

In reverse order:

Tues 1st Dec:
A nice neg split 30mins.

30mins = 8385m / 1:47.3 / 25
5min splits:
1:50.0 / 25
1:49.0 / 25
1:47.9 / 25
1:46.9 / 26
1:46.0 / 26
1:44.3 / 27

Mon 30th Nov:
A session with Tim Pike.

4 x 4mins / 4min rest:
1203m / 1:39.7 / 30
1205m / 1:39.5 / 30
1206m / 1:39.5 / 30
1226m / 1:37.8 / 31
Ave: 4840m / 1:39.1 / 30

Friday to Sunday:
Friday was a late night drive up to RAF Lyneham ready for an early morning flight on Saturday. Saturday flew from Lyneham to Akrotiri (Cyprus) via Marseilles. Out for a meal and a few (lots) of drinks Saturday night. Sunday morning 0620 transport back to the aircraft and flew home via Brindisi (Italy). Got home at about 9pm, knackered.

Thur 26th:
Final session with Shirley.

4 x 4mins / 4min rest:
1201m / 1:39.9 / 29
1202m / 1:39.8 / 29
1204m / 1:39.6 / 30
1208m / 1:39.3 / 30
Ave: 4814m / 1:39.7 / 29

Then thought it was a good idea to have another attempt at the 400m. Seemed like a good idea still for the first 100m or so….

400m = 1:07.7 / 1:24.6 / 41
1:21.0 / 45
1:23.0 / 43
1:23.0 / 43
1:31.5 / 36

Wed 25th:
5k with a work friend, just pace making him.

5k = 17:51.3 / 1:47.1 / 25
1k splits:
1:47.9 / 24
1:48.0 / 25
1:47.6 / 25
1:47.4 / 26
1:44.7 / 28

Tue 24th:
A half marathon – why not?

21097m = 78:49.8 / 1:52.0 / 24
2k splits:
1:53.9 / 24
1:53.6 / 24
1:53.3 / 24
1:53.0 / 25
1:52.8 / 24
1:52.4 / 25
1:52.2 / 25
1:52.0 / 25
1:51.5 / 25
1:50.0 / 26
1:44.9 / 27 (last 1097m)

And there concludes my post BIRC training. Hard training this week is the plan as I’m off back to the US next week, back to the desert hotel that has no ergs!

BIRC 2009

It’s hard getting access to the laptop when you have a BIRC championship record holder in the house – they take priority on blogging…

My race first – as I said in the previous entry I was going to be content with sub 6:20 and happy with 6:17 – as it was I went right in the middle of the range with a 6:18.5. I got a great start then went right to plan on 1:35’s for the majority of the race. I was in 7th place after about 200m, then pulled up to 5th place by 500m in. That’s where it stayed, and 4th pulled out towards 20m ahead, 6th towards 20m behind. As a pb wasn’t on, and I didn’t see a way of catching up to 4th position, I made the decision to wait till the latest possible moment to just pip DCs time – I couldn’t let someone I coach beat me, could I? I had to laugh to myself when I finished to see the identical time as DC had finish in earlier in the day. Overall I’m happy enough with the time, how I rowed it, and how it felt. I don’t think the splits will be too far away from 1:34.9, 1:34.9, 1:34.9, 1:33.7 as I pretty much kept the average on 1:34.9 for the majority of the first 3/4s of the race.

The day overall was great. In the first race Shirley with the gold, championship record and pb, Hannah with silver and a pb, and Jo with silver (even though disappointed with the time). DC’s great pb was a highlight to watch, as was Stu Williams’ win in the 35-39. Mike Wrenn with a great 7:07, Jen’s bronze in the W30-34, and numerous other great performances. It was a very inspiring event this year to watch friends row great performances, and some of the top names rowing good times too like Debbie Flood and the GB guys.

Not really too much more to say, other than I’m looking forward to the next 2k race now hopefully without the training interuption before it.

2 days to the British Champs..

A quick summary of this week’s training first:

Wednesday:

The aim of this session was to go enough below planned 2k pace that 2k pace will feel slower on Sunday. This sort of session can be good for the confidence even when you get to a point where you can’t maintain pace (like I did) because when you feel like you’re paddling in, but still sub 2k pace, that’s got to be good. I also limited myself to a maximum of 35 strokes on each rep.

10 x 1min / 2min rest:
333m / 1:29.9 / 35
334m / 1:29.8 / 35
333m / 1:29.9 / 34
333m / 1:29.9 / 34
334m / 1:29.7 / 35
334m / 1:29.7 / 35
333m / 1:29.9 / 35
331m / 1:30.6 / 35
325m / 1:32.3 / 35
324m / 1:32.4 / 34

10mins = 3318m / 1:30.4 / 34

I probably could have held onto the pace if I allowed the rate to rise, but decided I was better off holding the rate steady, and maintaining the 35 stroke cap.

Thursday – 30mins steady, 1:51 / 23 or so.

Friday:

4 x 500m / 2min rest:
1:33.9 / 32
1:33.7 / 33
1:33.3 / 33
1:32.7 / 33

Just a simple “race pace” type simulation today, and total rest tomorrow before the race on Sunday. My race time is 1040am, so although it’s going to be an early start to get up to Birmingham, the time suits me perfectly as it’s my preferred training time late morning.

As I was away with work last week, and had a cold the week before, I have played down my expectations for the race. As I’ve got back into training this week I’ve actually felt really good though. I think I’m in as good shape as I was in Grimsby when I rowed a 1:32.4 pace for the mile. I don’t think I am quite in good enough shape (physically / mentally – you need both) to row a pb at the moment, but at the same time I don’t think I’m that far off. The past few times, over the past few years, that I’ve felt in shape to break my long standing 2k pb I have tried to attack it and be on pace from the start. This isn’t how I rowed the pb though, so it’s not the best strategy I don’t think. I actually rowed the pb with the majority of the row at 1:34 pace, and a strong last 500m. So my plan for Sunday is similar starting at 1:35’s (or 1:34’s if they feel good, but no faster) for the first 1000m, aiming to get to half way with no negative thoughts. I will be content with sub 6:20, happy with sub 6:17, and extremely happy with sub 6:15. I can get sub 6:17 even if I stick to 1:35’s right to 500m to go (as long as I’m then willing to put 100% in), but for a 6:15 I will need to start picking the pace up from 750m to go. I’ll know at the time which it will be, but I think this is the most sensible race strategy rather than going all out for the pb from the start. That’s the plan anyway, adrenelin does strange things….

A week of adventure and getting back into training

Saturday:

warm up = 2510m / 1:50.7 / 24

11 x 250m / 1min rest:
1:32.4 / 32
1:32.2 / 34
1:31.8 / 34
1:31.0 / 34
1:30.8 / 34
1:30.6 / 34
1:32.0 / 34 (missed the start!)
1:30.4 / 34
1:31.0 / 34
1:32.4 / 35 (missed the start!)
1:25.8 / 41 (was to be 10 reps, but had to do a fast one to finish!)

2750m = 8:20.2 / 1:30.9 / 34

Sunday:

warm up = 2723m / 1:51.0 / 24

2 x 1k / 3min rest:
3:07.1 / 1:33.5 / 33
3:07.7 / 1:33.8 / 33

Total = 6:14.8 / 1:33.7 / 33

Monday:

30:04 = 8108m / 1:51.3 / 23
Pretty tough forcing yourself back into it after a week off and with jetlag.

A quick trip summary:

I can’t remember if I mentioned much about my work trip away last week, so this summary may or may not make much sense!

Day1: Flew from UK to Keflavik, Iceland, to begin with where we spent only 45mins or so for refuel (about 3.5hrs flight time). Then on to Halifax, Nova Scotia for the night stop (about another 7hrs flight time). Picked up from the airport in a limo and taken to our hotel then out for a few beers and a steak.

Day2: Up early to fly from Halifax to Minneapolis (about 5hrs flight time) where we went through US customs and got some fuel. Then on to Yuma, Arizona, where we’d be located for a few days. Picked up by a convoy of mini vans from the airport there and taken to our hotel. Evening barbeque laid on for us with free beer, both of which there wasn’t much left of by the time we arrived as the other 62 on the trip had been there a few hours having flown into LA the day before!

Day3: A short hop from Yuma airport to the US Army testing ground and the aircraft unload, then security briefings etc for a few hours. Out in the evening for more steak and more beer.

Day4: Supposed to be the first day of parachuting. Loaded the aircraft up with 10 special forces types and climbed up to let them jump out. Engine problem meant a shut down though, and a diversion to the US Marines base. Special forces paras a bit annoyed they weren’t allowed to jump out! Waited for our engineers to drive down to assess the aircraft problem, then left them to it while we headed for the shop (ie the “Marine Corps Exchange”). Went out that night to an expensive Japanese restaurant, then to a dodgy back street bar, then back to someone’s hotel room who had beer in the fridge. Late night not the best plan the day before a long drive.

Day5: Drove from Yuma to San Diego along the mexican border. Stopped 4 times by border patrol to see if we had any mexican bandits in the car. Afternoon walking around San Diego and doing a bit of shopping, then out in the evening for italian.

Day 6: Drove from San Diego to LA via Pacific Beach then Long Beach – tried to find Joan VBs rowing club in Long Beach but failed, might take a map next time. Went to LAX finally and few home arriving back late morning Friday.

A better C2 challenge mile

It’s the end of the month, and I’d not done a very fast mile for the C2 challenge. Thanks to a reminder from a couple of people I had a look at the leader board and worked out roughly what I thought I needed to get to the top.

w/u = 11:22.8 / 3014m / 1:53.4 / 24

1609m = 5:01.7 / 1:33.7 / 32
200m splits:
1:32.2 / 34
1:34.2 / 33
1:34.5 / 32
1:35.0 / 32
1:34.7 / 32
1:35.0 / 30
1:34.0 / 32
1:30.5 / 35

At least for now I’m at the top of the board after 2 rounds, though I believe people can still put in a time tomorrow. I didn’t want to go all out for a few more second off this as I feel like I have a slight cold lingering again, so need to make sure it doesn’t come to anything with a lot of travelling coming up in a week, and BIRC just 3 weeks away.

Intervals, steady distance and travel interupts BIRC prep…

Wednesday evening:

It’s always a learning experience doing a training session with someone much fitter than you, and tonight was no exception. I knew what session Rich had in store for us for a few days – 4 x 5mins, but stupidly assumed it might with a 5min rest between reps as I do for this type of session. It turned out to be a fair bit less than that though, and you can’t argue with a low 5:50’s erger.

4 x 5mins / 2min rest:
1502m / 1:39.8 / 29
1502m / 1:39.8 / 29
1501m / 1:39.9 / 29
1503m / 1:39.8 / 29

20mins = 6008m / 1:39.8 / 29

Would you call that a good consistent session, or say the third rep was off pace and a strong finish on the final rep?

2mins rest is certainly less than the normal 5mins rest – either it doesn’t make a significant difference or I’m pretty fit at the moment – I certainly didn’t feel like I could do the final rep before it started, but 2mins isn’t enough time to talk yourself out of it.

Thursday evening:

41:09.9 / 11016m / 1:52.1 / 23
Splits:
10mins = 1:53.7 / 23
20mins = 1:52.6 / 23
30mins = 1:52.5 / 23
40mins = 1:50.6 / 23
41:09.9 = 1:44.3 / 23

A steady “just row” with some power at the end just because…

Travel interupts BIRC prep:

It looks like I won’t be racing the Newark mile in just over a week’s time, and will have a week’s break from BIRC training due to work travel. I’m due to fly to Yuma, Arizona a week from tomorrow, via Halifax, Nova Scotia. Not sure yet how long I will be away as I haven’t made the return leg plans yet – it will be before 6am the following Saturday though just in case Shirley is reading this…

Another odd interval session…

I continue to plan out carefully other people’s build up to BIRC, and make mine up as I warm up on the erg at the gym. The problem with making up a session on a Saturday morning while you warm up on the erg is that what seems like a good idea at the time doesn’t seem like such a good idea as you wake up more part way through the session.

10min warm up = 2688m / 1:52.4 / 23

1609m = 5:08.9 / 1:35.9 / 31
6min rest
1000m = 3:11.8 / 1:35.9 / 31
5min rest
750m = 2:23.2 / 1:35.4 / 31
4min rest
500m = 1:34.5 / 32

Totals = 12:18.4 / 3859m / 1:35.6 / 31

The actual plan in my head was 1:36, 1:35, 1:34, 1:33 before I started rep 1. In the first rest period I decided that would inflict too much pain for a Saturday morning!

A strange session this one – the first rep is the length of a normal “5k paced” interval session, but a good 3 to 4 seconds faster pace. Not quite fast enough to make it a lactic acid hell, but enough to get you breathing hard and your legs knowing that they’re on that edge. The subsequent reps you then go through the first 250m thinking “this is easy, I can go much faster”, then the next 250m being glad you that didn’t believe that false feeling! A mentally a physically tough session, but without the planned strong negative split not the painful session it could have so easily been. Don’t get me wrong, I have no plans of trying it any faster any time soon!

Work potentially gets in the way of racing:

The next race I was planning on doing was the Newark mile race on 7th November. Newark is the only race I have attended every year I’ve been doing erg races, since 2001. It will be a shame, but it looks like I will likely miss both that race, and a week of training, due to work commitments! Although the timing is a little awkward, it works quite well as the project then shouldn’t interfere with the final week of BIRC training – as that’s all there would be left when I got back!

2k @ 28spm

The next in the sequence. Last weekend was a 6:29.7 rowed at a restricted rate of 26spm. Today was the same again at 28spm.

10min warm up = 2639m / 1:54.4 / 23

2k = 6:25.8 / 1:36.4 / 28
500m splits:
1:36.3 / 28
1:36.5 / 28
1:36.9 / 28
1:36.1 / 28

A good time. Not as good as I would have liked, simply because I didn’t row fast enough. It was one of those rows that felt good and strong throughout, and there was never a point that I felt I would slow down. Of course it’s a fine line between this feeling, and going a little faster and not being able to maintain pace. Still moving in the right direction, and the next step to 30spm should be 6:22 or a bit faster.

The journey to the illusive 4 x 1k…

In my opinion the 4 x 1k (5min rest) session is as hard as they come in indoor rowing. Performed just 1 second slower in pace than your 2000m, they are long reps, and double the total race distance. It’s not a session to jump into lightly, and done at the proper pace I believe it is physically harder than a flat out 2k race. So the way I am building up to that fun experience is to begin with a short session:

2500m warm up = 1:53.4 / 23

1000m = 3:07.1 / 1:33.5 / 33
5minR
750m = 2:20.0 / 1:33.3 / 33
4minR
500m = 1:32.9 / 34
3minR
500m = 1:32.6 / 34

2750m = 8:32.4 / 1:33.1 / 33

Each time I do the session I will increase one rep by 250m. Next time therefore will either be 1k, 750, 750, 500 or 1k,1k,500,500, and probably the former. Whether I actually get as far as 4 x 1k before BIRC I don’t know, but it will still be a good progression with 1k reps at pace.

I thought after the long running session yesterday that my legs would feel dulled today. I knew early in the warm up that they felt strong though, and the first rep was testament to that. My initial aim for the session was 1:34, but the first rep felt good to I went that little bit faster. It was then natural to slightly negative split through the session. A good tough session, but not completely maximal.