loco,

Thanks, it's pretty much what I figured/did wrt a chest strap. I'll probably just collect data for a while and see what I see, then maybe see if I need to be more precise about target HR and whatnot as distance increases. There's apparently some formula that correlates your best 2k time with what pace you should be aiming for on longer pieces, but I'm a big time donkey at the moment so I'm just kind of doing stuff as per the program (two main steady state sessions where distance increases 500 m/wk, one interval session, and another optional steady state session weekly). As the distance gets longer, monitoring heart rate for recovery/fatigue management probably becomes more important; who knows. Not me.

10/22

PP W4D4
C2 Row: 24:26/6000 m (2:02.1/23 spm)

Woke up/trained early because I'm flying out to a conference in half an hour; felt a bit sluggish/fatigued due to that and shitty weekend sleep, so dialed the pace back a bit.

Basically add 5 seconds to your 500 M splits every time you double the distance. (Although some people say add 3 seconds.)

So if you row 500 M at 2:00 then 1000 M should be 4:10 (2:05 splits) and 2000 M 8:40 (2:10 splits) and so on. It's just a rough guide to help you see where you might need more work because something is lagging.

lol,

Thanks, very useful. Any tips on the utility, or lack thereof, of using HRM data to guide training?

10/23: W7D1
Bench: wu, 210x6x2, 210x5x2
Seated DB Press: 40s x10x4
Dips (bw): 3x15
Cable Lateral Raise: 3x12
Rope Tri: 3x15

45ish minutes.

Bit tired, as I got up early to get this in before my conference, but it was k.

I don't have much knowledge or experience with HRM data. The biggest drawback seems to be that it's difficult for amateurs to know what their true max heart rate is, so designing workouts around percentages of max heart rate can be problematic.

One thing I've been reading about lately and considering is planning workouts around watts produced. If you search the C2 forums you should find information. There was a good post recently that I will link here if I can find it again.

lol,



10/24

PP W5D1
Total: 28:25.9/7000 m (2:01.8/22 spm)

1.4k1 - 2:01.2/22 spm
1.4k2 - 2:03.7/22 spm
1.4k3 - 2:03.8/22 spm
1.4k4 - 2:01.6/23 spm
1.4k5 - 1:58.8/24 spm

Another early morning row, another kind of bleh session; perked up towards the end, so it was probably just my innerEV.

That seems super nitty to suggest we don't true max heart rate.

I really am 220- age, it's a solid estimation unless you abnormal. And knowing you are abnormal stands out like a sore thumb when you first use a HRM. That guy W who kayaked or some bullshiet, he had abnormal high heart rate.

Just do a 2k row balls out and you will get a good idea. With rowing you might not reach it because of lactate exposion, but close enough. I mean is it going to make a difference if the formula says 180, you thinks it's 182, but it's actually 184? No.

Also, yes you can also do a balls out 2k row and then go off that with percentages of the power numbers for the easier paces.

Whenever you do your balls out 10k, if you get avg heart rate there and wattage, you will have all the data you ever need to make your own training programs. That number is important because it's easy to extrapolate your lactate threshold.

All this endurance training is based off of your lactate threshold. I don't know what the theory is based on but I suppose it's some stress hormone crap and people just don't get great results when they training around that zone too much. Just a little.

Here I will go throughout a number from left field. 154 for the montecore. So most training should be 125-135 on the C2. Yeah I don't know anything about rowing but maybe one day the montecore can confirm I was way off.

That's interesting, because I recently read something that contended max heart rate is so variable in the population as to make the 220-age estimate essentially useless as a guide.

I have seen those studies, yeah it can be off up to 20 beats.

But who cares, you will know immediately. Montecore is an old fart, his easy pace for all endurance training is 125-140. That should feel like a pace he can hold for a few hours. 155-165 will start feeling like he might only have an hour. 170 maybe 20 minutes. 175 should feel like death and he can only hold on for a few minutes.

One balls out 2k is all he needs to make sure he is not abnormal.

Or he could do a balls out 2k, look at the avg watts produced, and then plan his short intervals at 120% of watts, long intervals at 1000%, recovery rows at 75%, etc. (These are random numbers. I'm not sure what they use for the real numbers, I just started reading about this.)

Supposedly this is less variable than trying to determine and rely on HR, which can vary day-to-day. Not even considering the issues with that formula.

He could do it that way too, even though the 10k would tell a better story.

fixed my post

I know we all like to be elitist and look down on the simpletons, but perhaps it is a touch early for a middle aged man who is rowing 25-30min 3x a week to decide which heuristic to approximate max effort with the least variance on any given day that will be used to tailor his personal training.

Yeah but it's fun, the montecore carries microplates to the gym. The Garmin Fenix 6 is calling his name. Man I saw that thing will now estimate VO2max depending on ambient temperature. Lol.

Do want. $800 too much. Maybe for a rich it's chump change.

Man I went to Alinea and sure it was solid but those places are for facking rich people. There is zero value. I rather go to some middle facking nowhere place in Latin America where the chef had to relocate to because he was probably a pedophile in Spain so he no longer has a Michelin star and he now is depressed wondering why all the local idiots don't like his 10 course special. Those places are great, facking 50 bucks with wine not this $500 per person bullshiet.

But on a serious note I do think with the internet and globalization, places like Alinea/French Laundry/Soma (Soulman's spot) do lose all their value. Those places are for Uber rich who live across the street and love it that their waiter makes 100 dimes a year and they fly in truffles and foi gras everyday.

Hopefully you find this downtown, that's for you bro. Sure you will get a snort out of it. My favorite Michelin meal is still $4 chicken Soya in Singapore. Do want more.

Sous vide rib eye with a peppercorn foi gras sauce. My sister really liked that. And she got a kick out of eating a helium candy balloon, a fire heating up some crap, and dry ice doing something to her octupus.

Lame. But I was paying so maybe that was the problem. At least it wasn't facking vegetarian night like it was with soulman. Loltastic.

Clearly get N1 to cash some more chips for you. Alinea is pretty cheap compared to Nordic menus.

Pro tip: Go before they get stars.

I was more asking for potential points to consider rather than how to make the first week of collected data immediately actionable, but yeah, pretty much just going to keep doing the program and see what happens as distance increases.

loco,

I haven't micro-loaded for years! I should have brought my 1.25 lb plates for a spot in Yugo's gym bag, given I was just in his neck of the woods.

10/25: W7D3
Squat: wu, 225x8x3
RDLs: 185x11x3
Single Leg Press: 3x9

40 minutes; fine. Squat reps going up while bodyweight is going ever so slightly down is nice, I suppose, even given babyweights and whatnot.

Oh yeah, it was Noma that Soulman went to. I thought it was 500 per person but maybe it was Euro. That's still about how much I paid per person.

The scam is the wine. Look man, some facking rare grape wine from Australia is great and all that but it ain't gonna make my facking octopus taste better than a solid cheap Chardonnay. Yeah man keep scamming the rich donks.

First class on airplanes is a scam too. Look man, I am tinybro I fit just fine and pass out like a champion flying beatch on Spirit airlines. That's what airplanes are for, catch up on sleep. I guess that might be problem for a tall but que cera.

Hotels too. Look man, I am on vacation to see shiet and hike mountains, not to hang out in the hotel room all day so my girlfriend can make donk Instagram updates.

Done with that crap, don't like getting scammed. I am saving and setting limits. Max per hotel 400. Max per meal per person, 150. Max vehicle price 30000.


I guess a lot of this stuff is for the comfort and security of the rich, so that makes sense. But I sleep on the floor just fine and have the stomach of a dog. I am that guy who goes hiking and camping for three days and all the white people get sick from the food and I am like, pass that fish over here bro. Fack, mosquitos don't even bite me, no like my blood.

I will never really be a rich, no matter what happens. I am like Buffett, give me a medium rare steak with hash browns and cherry Coke but sub for veggies and cherry Coke zero. Now we talking, don't forget the bread pudding.

God the dessert was so facking stupid at Alinea. Hey let's get this expensive synthetic cloth on the table so people can eat and scoop their dessert straight from the table. Lol richpeople!!!!!!!

Monte,

Obv. Always good to get the information. The sperging over simple heuristics vs more complex heuristics vs loco's bizarre desire to think a 10k row is a real thing is obv super weird.

loco,

Nordic countries are much more expensive for top tier tasting menus. I've been to ones in Nordic countries and in the US. I can also look at the prices listed on the website. Maybe you'll develop these techniques one day.

I drink mostly boxed wine at home, because after about the 5th glass, no one knows what they're drinking. However, people who're really good at pairings can do wonders! I really enjoy the off kilter pairings where people will pair something unexpected, like a young chardonnay with a very rich butter sauced item. Or when I got cognac to pair with rabbit w/choc. Any ******* can give you a Bordeaux with game, which is why I'm pretty against the 1* rec you gave earlier. Those places kinda miss the mark in my experience both on half-assing a really great experience, and then costing more then just a regular derp place that is highly reviewed where I can eat a decent duck and have a glass of wine for $30.

Also, those price points are pretty weird. Umm... There are a bunch of places where I can get a solid 5* for those prices. Just don't go to Goa and goto SEA? I dunno man. I'm glad you're happy with your life choices, but maybe consider someone else has different values? I mean... I buy boxed wine, but I actively neckbeard with DT routinely spending $50 on beer. So goes life.

Facking duck, lol. I forgot where I was at where my buddy was hitting up the medium rare duck and I was vomiting a little just thinking about it. Hard pass on the facking duck, that's fosho.

loco,

V weird. I've seen some medium preps, mostly in the medium rare range if they know what they're doing. Poorly rendered is terrible tho. With you on that. I'm willing to tolerate a small amount of grey banding (the bane of internet spergs) in exchange for a crispy skin with little to zero chewy ass undercooked fat.

You may be amazed to learn some of us can actually cook so we don't have to eat Wendy's chili, and we eat curry and all sorts of weird **** on an ongoing basis that is actually pretty healthy. Pro tip: You don't need to let fat pool on top of your curry, despite what every blog will tell you. It is just a flavorful gravy for starch and protein and you can use mostly veg and spices to make it taste great!

Monte,

I am aware that I am slightly exaggerating, but feel free to go wild with your own hot takes on curry. I make a vindaloo adjunct. (Technically as such due to vinegar, but lol at that being the dividing line. Also big lol at people rustled by using a bunch of chili powder in it. Do they think actual Indians don't grab a **** ton of chili powder and toss it in?!?)

DM,

My brother-in-law is Indian, so my hot takes re: curry are limited to going to their house>eat delicious curry. Perfectly fine staying in my lane in this instance.

10/26

PP W5D2: 4x800 m/r2:00 (+4 minute warm-up)
Total: 23:56.9/5804 m (2:03.7/26 spm)

1- 800 m (2:57.0) - 1:50.6/28 spm/169 HR/259 W
2- 800 m (3:00.0) - 1:52.5/25 spm/177 HR/246 W
3- 800 m (2:59.8) - 1:52.3/25 spm/184 HR/247 W
4- 800 m (3:00.1) - 1:52.5/26 spm/185 HR/245 W
r2604

Resting heart rate is around 48, if that's relevant. Figured out how to pair my phone and HRM with the erg and that with my C2 online log, so a bit more data now, especially the C2 log.

Went a bit too fast out of the gate and kind of burned out, especially on the last two intervals, but was happy I (almost) went sub-three minutes on all of them.

loco,

I hate to break it to you. But if you're dining at Alinea, you're a rich. That's just how it works. I suppose occasional exceptions may pop up, but you're not one of them. Don't be afraid to embrace your true identity.

Also lol at going to Alinea and the bitching about buying the Garmin, the utility of which, for you, is far greater.

As suspected, abnormal heart rate!!! Small heart needs to beat more to get same work done as large heart.

Based on this, which seems a reasonable level 0 place to start, looks like the following is probably in the ballpark:

MHR: 178
RHR: 48
HRR: 130

Aerobic: 113-145
Anaerobic: 152-158

Probably not ultra accurate for me, especially considering I did work at 185 this morning, but just something I'll keep in mind as I progress. Since this program is still concentrating on adding distance while keeping the pace relatively constant, that's just what I'll do and just see what, if anything, the heart rate data says.