Thanks! Felt like a good session, even though I burned out a bit and didn't get all six intervals.

Light rowing at least the first and last test minute; I lightly paddle the whole time. With warmup and cooldown, I hit somewhere in the 17.5k meters range today.

ok right interesting. And are you doing the same with 4x500 and 4x1ks etc?

I'm basically getting off the rower, writing down my split time and then laying on my back with my feet elevated for a minute or two to get my heart rate down.

Nah, he's not a huge fan of Pete Plan style programming - his stuff is completely different.

2/28
ULD13 (UT3) - 30'
6651 m/2:15.3/13.9 spm/130 HR/141 MHR

Still going reasonably well.

Re: the cooldown, he just likes at least 5 minutes of rowing and twenty minutes total of light activity afterwards, I assume to try to dissipate some of the accumulated waste products from the effort. Can't say I've noticed all that much of a difference, but it's a nice way to finish (though I wouldn't really be eager to do it immediately following a full effort time trial).

3/1
Warmup - 10'
LD11 (UT2) - 50'
11800m/2:07.1/15.9 spm/155 HR/165 MHR

Felt a little tired, but got a nice sweat on by then end.

3/2
ULD14 (UT3) - 30'
6712 m/2:14.0/14.1 spm/119 HR/131 MHR

K.

3/3
Warmup - 10'
LD12 (UT1) - 20' (10' @22, 10' @23-24)
5265m/1:54.1/22.0 spm/180 HR/186 MHR
Cooldown - 10'

Meh. Averaged about 21.5 spm the first 10' and 22.5 spm for the second 10', so approaching correct but not quite there yet.

Talked about this today with COACH a bit (it was our monthly catch-up), and I'm still trying to get the hang of the correct cadence at the longer stroke length. Figuring out how light ("tappier") I need to be at the catch to have the rate/pace combination I need is a bit of a work in progress; I got anaerobic here, so I'm obviously going too fast. He suggested throwing in 3' @20 at the end of my steady states to get a bit more practice at relatively higher rates.

not that meh surely....basically a 19min 5k without going at max effort?

most rowers would and should be really ****ing happy with that!

are you enjoying the process of being coached and following his programming?

It's a fair point, but it's just frustrating that I'm not able to execute the piece as programmed. My stroke is 20% longer now, so I have to be moving faster to maintain the same stroke rate, which means I'm working harder on a per stroke basis - it's thrown me off. Nothing to do but keep working on it, I suppose.

I am - he's a thoughtful guy with very specific thoughts about training that he explains clearly; most of it isn't new if you've watched his videos, but having a ~45 minute chat every month, frequent catch-up texts after working days, and someone knowledgeable to program for me is pretty worth it.

3/4
ULD15 (UT3) - 30'
6667 m/2:14.9/14.1 spm/120 HR/133 MHR

Easy enough.

It's a bit of a step up from the days of the Arjun Plan.

Damning with faint praise, to be sure.

3/5
Warmup - 10'
LD13 (UT2) - 50'
11935m/2:05.7/16.2 spm/154 HR/168 MHR

Best UT2 session yet; finally listened to COACH and reined myself in at the start - did the first 5:00 at 2:08.5 @ ~15.4 and just naturally negative split every five minute piece thereafter until I did the last 5:00 at 2:03.4 @ ~17.4. Felt fresher at the end than just getting to the pace I thought I "should" be averaging and holding on until the end, so mission accomplished.

3/6
Warmup - 10'
LD14 (UT2) - 50'
11935m/2:06.1/16.1 spm/148 HR/165 MHR

Seems like I've finally internalized what he's looking for re: UT2; this was another good, comfortable piece where I could have kept going at a negative split when I finished. Including the 5' splits and the session graph for an illustration (I stopped two seconds short of 50' flat; one of the outcome of doing the "Just Row" setting that counts upwards is that you're never finishing at an exact number) :

5'_1: 1162m/2:09.0/15 spm/128 HR
5'_2: 1166m/2:08.6/15 spm/132 HR
5'_3: 1177m/2:07.4/15 spm/137 HR
5'_4: 1182m/2:06.9/16 spm/141 HR
5'_5: 1187m/2:06.3/16 spm/151 HR
5'_6: 1192m/2:05.8/16 spm/151 HR
5'_7: 1196m/2:05.4/16 spm/153 HR
5'_8: 1204m/2:04.5/17 spm/158 HR
5'_9: 1211m/2:03.8/17 spm/161 HR
5'_10: 1210m/2:03.1/17spm/163 HR

Great looking numbers!

What’s your drag on a session like this?

Thanks!

90 for UT2 is pretty standard for me; UT1 is 95, and then AT and TR get in the 110-115 range, depending on what's he's programmed.

3/7
ULD16 (UT3) - 30'
6661 m/2:15.1/14.2 spm/122 HR/133 MHR

3/8

A
Front Squat: wu, 105x8x2

B
OHP (Paused): wu, 75x8x3
Pullups: bwx5x5

C
DB Incline Bench: 30s x12x4
Batwing Rows: 4x12

D
Hammer Chest Press: 4x12
YWTs: 4x9

First time lifting in over a year; even if my coach's instructions for lifting intensity weren't on the order of RPE 5, I'd still have kept it this light. Not looking forward to the DOMS tomorrow, but hopefully it doesn't affect today's row.

The morning population was pretty sparse, but regardless I felt better having had the shot.

3/8
Warmup - 10'
LD15 (UT2) - 70'
16611m/2:06.4/16.0 spm/157 HR/174 MHR

Little DOMSy during warmup, but no issues once I got into it. Paced this one a bit more slowly than the shorter pieces, but still negative split the whole way (2:04.0 and 2:03.4 for the last two 5' blocks, so I had plenty left). Feels pretty good doing it this way.

3/9
ULD17 (UT3) - 30'
6607 m/2:16.2/14.4 spm/126 HR/139 MHR

3/10

A
RDLs: wu, 135x8x4

B
Incline Bench: wu, 105x8x2
Pullups: bwx5x5

C
Seated DB Press: 20s x12x4
Hammer Row Machine: 82x12x4

D
Hammer Chest Press: 4x12
YWTs: 4x9
Pallofs: 4x12

Another light day. Bit of lower body DOMS, but manageable.

3/10
Warmup - 11'
LD16 (UT1) - 25' (10' @22, 15' @23-24)
6533m/1:55.0/22.4 spm/177 HR/185 MHR
Cooldown - 10'

Did a bit better on this one; started out a bit too fast (he wanted me to shoot for 2:00 ramping up to 1:57 over the piece), but I shortened up my drive length slightly and got a bit quicker at the catch and it helped me avoid redlining like I did last time. Ultimately I still need to be quicker overall.

3/11
ULD18 (UT3) - 30'
6705 m/2:14.2/14.2 spm/129 HR/140 MHR

3/12

A
RFESS: 10s x8x4

B
TNG Bench: wu, 135x8x2
Pullups: bwx5x5

C
Incline DB Press: 30s x12x4
Facepulls: 4x12

D
Machine Shoulder Press: 4x12
YWTs: 4x9
Planks: 4x30sec

Still quite easy.

3/12
Warmup - 10'
LD17 (UT2) - 50'
11946m/2:05.6/16.1 spm/155 HR/170 MHR

Didn't feel great before this one, but still paced well.

3/13
ULD19 (UT3) - 30'
6729 m/2:13.7/13.9 spm/120 HR/136 MHR

3/15

A
Front Squat: wu, 105x8x3
Pullups: bwx5x5

B
OHP (Paused): wu, 90x8x2, 80x8
Batwing Rows: 4x12

C
DB Bench: 45s x12x4
Ab Wheel: bw x6x4

D
Machine Shoulder Press: 4x12
YWTs: 4x9

Forgot how to add, so went ten pounds heavier on press than I intended for the first two sets. No issues otherwise.

3/15
Warmup - 20'

LD18 (TR) - 6x3'/6'r
18:00.0/5046m/1:47.0/26 spm/178 HR/184 MHR
3'_1: 827m/1:48.8/24 spm/170 HR
3'_2: 835m/1:47.7/25 spm/176 HR
3'_3: 839m/1:47.2/26 spm/178 HR
3'_4: 844m/1:46.6/26 spm/181 HR
3'_5: 849m/1:46.0/27 spm/181 HR
3'_6: 853m/1:45.5/28 spm/182 HR

Cooldown - 10'

Drag was 110 for the first two pieces, 112 for the middle two, and 115 for the final two.

I paced this one a lot better than last time (recall last time I had the option to do pieces 5 and 6 but burned myself out); he's figured out that he has to give me precise pace targets for intervals or I'll start too quickly, so he programmed 1:50-1:49 for the first piece, with gradual increases from there, and that worked out a fair bit better. Stroke rate was also exactly as programmed, so I think I'm getting the hang of it. I'm pretty proud of this one.

In additional news that will likely please only those of us with inner Rentons, I totaled up my warmup, rest interval, and cooldown meters and it adds up to 15,010, which means the total distance rowed today was over 20k. Just under would have bothered me.