I watched it sober. Seems like a pretty knowledgeable guy but of course I understood less than half of what he said.

I didn’t get through all of it but will probably come back to it tomorrow.

I was a little distracted by the thing wrapped around his stomach

I had to stop the video right away after seeing that terrible skinnyfat physique.

That's the thing about endurance training, don't forget your squats and bench or look like shiet.

I think it's the rolled down top of a rowing singlet, which is how rowers apparently like to train. I do need to get back to the gym this week.

4/11
Warmup - 10'
LD32 (UT2) - 50'
12066m/2:04.3/16.5 spm/154 HR/167 MHR
Cooldown - 10' (Flat Ratio 4x1'/1'r)

Could have done 60', but given I just did a 90' piece on Friday, I boozed the last two nights, a new drill was programmed after the piece, and I want to do my next session (UT1) tomorrow, I figured just keeping things easy was better. The new form cues helped; as with last time, the chain felt lighter when I was doing it right, and my stroke rate was naturally a bit higher due to being a little quicker at the catch without overcompressing. I'm interested to see if that helps solve some of my UT1 issues.

Flat Ratio was interesting; damper at zero still ended up being too high for drag - I confirmed afterwards that it should be around UT3 level (so ~75, unlike 84). I kept it at around 30-32 spm, but was going too fast (1:51ish as opposed to UT2 pace). We'll see how I do next time.

I'm contemplating stepping up my rowing game, so I've been thinking about it a bit. Here's one thing I was wondering about, which I'm sure someone has looked into, and maybe you know the answer.

If you're actually rowing (i.e on the water like they do in the Olympics and such), how much of your forward movement is due to arm movements vs leg movements. I feel like I have seen such analyses for things like running and swimming, so I'd imagine someone has done it for rowing.

I feel the need to be excruciatingly anal and state that you actually move backwards when rowing

Well, that is true, so no one can fault you for that.

4/12
Warmup - 15'
LD33 (UT1) - 27' (5' @22, 22' @23
7076m/1:54.6/22.7 spm/169 HR/179 MHR
Cooldown - 15'
r7011m

Wanted to get to 30', but suddenly got tired in the last 5', so I called it. I did a UT1 session a week and kind of crashed around 21-22' and limped home to 25' flat, so a bit of an improvement. I do think I'm starting to get the hang of what non-UT2 cadence and pressure should feel like, but I have a virtual coaching session Wednesday morning, so maybe some insight to be had from that.

The standard refrain is that rowing is 60-70% lower body, but I'm sure that doesn't stand up to your desired level of precision and I've never cared enough to see if there's anything empirical verifying it.

27 mins at that pace is really good/tough though....I'm not surprised you ran out of gas. Points to great endurance for your 5k if/when you're ever allowed out of prison to do one!

That's more or less what I was looking for. I guess what I don't get is that if it so lower body dependent, why do rowers tend to have much more upper body development than lower. Or maybe they don't, and that's just a incorrect perception that I have.

4/13
ULD29 (UT3) - 30'
6705m/2:14.2/14.3 spm/129 HR/141 MHR

In the office all day today, so squeezed this one in before work.

4/14
Warmup - 10'
LD34 (UT2) - 50'
12121 m/2:03.8/17.0 spm/155 HR/170 MHR
Cooldown - 15' (including 3x2'/2'r flat ratio)
r5893m

Got a bit tappier with my stroke rate during the main piece, and I think it felt ok enough. 2' flat ratio was easier with the proper (lower) drag factor, but I'm still not sure I'm doing it correctly. I'll see what he says tomorrow.

4/15
ULD30 (UT3) - 30'

Did a 10' warmup before the coaching session, then did 20' afterwards. Session went pretty well; he identified a few form tweaks and things to work on that seemed helpful, so we'll see how it goes.

4/16
Warmup - 25'
LD35 (AT) - 3x10'/8'r (4' @20, 3' @22, 2' @24, 1' @26)
10'_1: 2609m/1:54.9/22.0 spm/175 MHR
10'_2: 2611m/1:54.8/22.0 spm/179 MHR
10'_3: 2620m/1:54.5/22.0 spm/181 MHR
Cooldown - 20'
r15245m

This was an interesting one; I wasn't really sure what my stamina was going to be like with this, so I tried to keep the RPE around 8.5-9 on the first two pieces and then increased just a bit on the third. It was good practice for getting and staying in a rhythm at different rates, which I definitely need.

The only real guidance he gave me was that pace needs to increase at each stroke rate inside each piece, which I was able to do consistently enough. I have a feeling I can push this one harder in the future, but for the first time doing it, I'm pretty pleased. An hour and forty minutes rowing is a lot.

nice session! I remain in awe at the amount of warming up and warming down you do. 0 chance I'd have the discipline to keep rowing for 20 mins post the working part of the session and 0.1% chance I would ever warm up for 25 mins pre.

I assume he specified that stroke rate...even with the acceleration through each interval, the overall s/r seems lower than I've seen elsewhere for an AT effort?

Thanks!

You say that now, but it's just kind of habit at this point; general UT2 warmup to get to 15 spm is 10', so an extra 15' to get up to UT1 pace and do three 15 stroke builds at higher drag doesn't really feel like much. I think it helps. Cooldown is whatever; it probably helps me be less sore the next day, so I just do it because I'm a meters whore at heart.


Agreed, but the next time I do it, I start at 22 for 4', so I suspect he wanted to ease me into it.

4/17
ULD31 (UT3) - 30'
6715m/2:14.0/14.0 spm/120 HR/131 MHR

Nice, easy recovery row; a bit fatigued after yesterday, but not sore.

4/18
Warmup - 10'
LD36 (UT2) - 50'
12085 m/2:04.2/16.4 spm/150 HR/168 MHR

Late night of poker/bourbon, but luckily I drank a gallon of water too so felt pretty good this morning and this piece ended up being pretty normal. UT1 tomorrow.

4/19
Warmup - 15'
LD37 (UT1) - 30' (5' @22, 25' @23-24)
7855m/1:54.5/23.0 spm/175 HR/185 MHR
Cooldown - 15' (including four 15 stroke builds @ 1:40-1:42)
r7019m

Faded a bit towards the end, but managed to go the full 30 here for the first time. Paced a bit better, but still a bit too fast in the first half.

Cooldown was done with "race paced stroke builds" interspersed, which are just 15-20 hard strokes at race pace (at 118 drag). I did these every three minutes and then jacked down the drag and cooled down for a few more minutes. Good sweat on this one.

vg session to sustain that pace for 30 mins! points to mega PR busting 5k and 10k times if you're ever let out of prison.

What RPE would you estimate for this by the end?

also...once more props on taking the 15 min cool down seriously after such a tough session

Lol thanks. RPE was probably 9+ by the end, although the last five minutes was the only real struggle.

Re: PRs, maybe; my best 30r20 isn't much slower than this, which kind of dovetails with the fact that I was sucking wind over the last five minutes (i.e. relatively poor aerobic capacity). With that said, my ranked 5k and 10k are so out of date that I'd be shooting for your times, not mine.

I forgot yesterday's flat ratio, so I don't always remember, but it should help me get better, so I need to do it. That it's there helps me not kill myself during the work piece, too.

I have 0 doubt that your 5k time will be faster than my current one. I’ve never attempted a good 10k time...finger in the air guessing a max effort would be 38.30 -38.40 or sth but your distance work points to a way faster time that that.

Eh, maybe. 38' 10k is a year end goal, but feels a ways away even though, as you say, the last UT1 seems to point to it being near enough. A sub-18'20" 5k (under 1:50 pace) would be pretty cool, but feels like it would hurt a bit.

4/20
ULD32 (UT3) - 30'
6775m/2:12.8/14.0 spm/123 HR/138 MHR

Even though the duration was obviously longer, I used to do my UT2 at this pace; rowing faster is, at least, less boring. It does feel like I'm making progress, though.