feel,

Agreed, it's a nice one, and I felt like I paced it pretty perfectly for a UT1 piece.

floppy,

Thanks! Hopefully more of the same this year.

5/1
LD43 (UT2) - 50'
12021m/2:04.8/16.3 spm/151 HR/167 MHR
r5879m (10' warmup + 15' cooldown w/ 3x2' flat ratio)

Bit of a head cold today, so intentionally took this one a bit easier. Feel better now that I've gotten this one in.

your times are incredible for a UT1.

I’m gonna give it a try.

I'm interested to see how you do; while I'm hoping for you to do your best and kill it, I have to admit it would be nice to be a little better then you in at least one type/distance.

my average ended up just marginally faster than yours.

tbh, I wasn't 'aiming' for your times, but I remember seeing you start just under 1.56/500 and then improve each time, so that's what I did too.

as you know, I'm still very newby with the different effort definitions and it's possible/more than likely my last two intervals would have qualified as a little stronger than UT1. Not so much during them, when I felt I was pretty well under control, but afterwards when I was breathing very hard and was pretty tired. (last night's bottle of red and scotch were oozing out of my pores too!)

hope you don't get a bad cold

Not an especially fun piece to come back to after a head/chest cold; I thought I paced myself, but I ran out of gas with two mini-intervals left, so I did a 30' cooldown to punish myself.

5/5
LD44 (AT) - 2x16'/8'r (1:30/:30r) @24 spm
16'_1: 4091m/1:57.3/24 spm/172 MHR (1:48-1:50 interval pace)
12'_2: ~3000m/?????/24 spm/~180 MHR (1:48-1:49 interval pace)
r15090 (28' warmup + interval rest + 30' cooldown)

Still a little under the weather, but I've had to much to drink while I've been sick, so that certainly didn't help.

That’s an impressive mental effort to even consider attempting that workout after being sick for a few days. It’s a really nasty looking session, even if you’re on top form

Great work

Total metres must have added up to close to 20k?

Thanks - looks like a shade over 22k all things considered, so not a bad day's work. I suspect if I'd asked Gardner he would have told me it was stupid to come back with this, and it was, but sometimes I feel the need to be stupid.

yep...I’m so dumb I missed the long warm up. Huge session

And yep re ‘stupidity’ albeit sometimes a man just needs to pull up his big boy pants and get back to work

Indeed.

Gardner texted back last night and said his rule is to do UT2 for the same number of days you were sick before re-entering back into the program proper. Given I didn't do that, he told me to do two unloading days and then shorter UT2 and see how I feel.

Re: the discussion between rowing vs other forms of cardio as it relates to HR zones, I'm listening to TG's new video and it seems pretty relevant (and makes my 90' @ 2:15 feel pretty dumb).

5/6
ULD36 (UT3) - 30'
6732m/2:13.6/14.0 spm/123 HR/136 MHR

Feeling a bit better today; hopefully I'll be completely normal by Sunday or so.

hi Monte

Welcome to the log of an old cardiobunny that no longer even lifts.

5/7
ULD36 (UT3) - 30'
6717m/2:14.0/14.0 spm/126 HR/142 MHR

Essentially 100% I think, finally.

monte is there a website or something that gives a quick overview of the zones you reference in your log?

Birdman,

This is kind of a decent level zero approximation: https://www.freespiritsrowing.com/fo...nds-calculator

this post made me realise that your comeback to light weight training seems to have fizzles out....or are you just not posting about it?

I must say it is hard balancing it out with rowing - have you pushed pause on the weights again?

thanks

much obliged

are you familiar at all with Training Peaks?

5/8
LD45 (UT2) - 50'
12042m/2:04.7/16.0 spm/150 HR/164 MHR
r2278m (10' warmup)

Planned for this one to be a bit shorter as per TG's suggestion, but I got to 40' of work and still felt good, and I intentionally started a bit more slowly, so I just did an extra ten minutes to get the full hour total of work. The wife and I both got wrecked last night, so that I was even able to do this at all is a minor miracle. I need to get that **** under control before I go full 'straylan.

Not intentionally, but I kind of fell out of the habit when we went down to my in-laws', and I'm still trying to figure out how to work it back in now that I'm back in the office some portion of the week. I'll probably just plan to lift on unloading days, at least at first; given it will be pretty light, it probably won't add additional training stress, and it's just too hard to fit it and a long row in on the same day.

I wasn't before you mentioned it - looks like a coaching service? Have you used it in the past? Will we be seeing a birdman lifting log on here to reclaim S&F from the old, broken cardiobunnies like me?

5/9
ULD38 (UT3) - 30'
6758m/2:13.1/14.0 spm/127 HR/142 MHR

Managed to squeeze this in between cooking brunch and beginning dinner; Happy Mother's Day, S&F!

heroic!

It can be used for coaching among other things. I used to dabble in coaching triathletes and used it then. But you can also just use it to track your personal workouts.

What's cool about it is when you record workouts can just enter your HR/pace/whatever and it will recognize what "training" zone you are in an identify it. And it also tracks three variables based on your training: form, fitness, fatigue. The variables are based on the amount an intensity of training you have done over the past few week(s). It's pretty cool stuff iyam.

I could do one.

Is this something people do? Would people read it?

I would

lol ok i’ll start one

Birdman,

Definitely make S&F great again.

5/10
LD47 (UT1) - 18'
4662m/1:56.1/22.7 spm/MHR 180
r11093m (20' warmup + 10' cooldown + 17' technique drill)
Drill - 6x15 stroke builds @1:40-1:41 and 118 drag - on the 3'

Was supposed to do a full 30' today, but I really felt fatigued and my HR shot up (even though my HRM went out halfway through the row, I know I was working harder than I should have been), so I called it at 18'. Added a separate cooldown before the stroke builds.

I’m not a rowing expert but 1:56 at 22.7 spm seems wild

I think I would have to be at 30+ to go that fast

Well, if it makes you feel any better, I was working harder than I had to; I guess I'm still a little affected by this cold. Typical UT1 for me is 30' getting down until the 1:53 range at 24 spm, so definitely didn't have a great day today.

Re: stroke rate, proper technique and setting up the erg correctly (foot plate height, damper setting/drag) make a big difference.