Potentially, though the whole point of the warmup is to get close to UT1 pace. Probably worth stretching the warmup out a bit more and reducing the time at higher stroke rates - something like 3' each from 14 through 18 spm, then 1' each from 19 through 22 spm.

Interesting- how long do you stop between the warm up and starting the session?

Without thinking about it, I’ve slipped into a warm up which is basically an easy 2k where I do 7-10 fast strokes every 4-500m. Then off for 2-3 mins to drink, pee and get the heart rate down before I start. If it’s a tt or a a max effort interval session I generally do another really slow 500 then another 3 min break. (No warm up at all for my steady distance rows, which is prolly a leak for a man of my advanced years)

I did 2' each from 14 spm through 19 spm, then ramped up to 22 spm from there; started a few minutes later. Probably going to flatten it out, warm up for a bit longer, then take a few extra minutes between that and my start.

10/6
UT3 - 30'
6685m/2:14.6/13.9 spm/141 HR/153 MHR

Fine enough.

https://www.youtube.com/watch?v=j945HEVLV7M

this is a fun watch if you haven't seen it. Behind the scenes documentary behind the GOAT rower Steve Redgrave and his team (inc a possibly better rower who only went for 4 golds, Matt Pinsent) in the few years before Redgrave goes for his 5th consecutive Olympic Gold at Sydney 2000 (I was there that day which was pretty cool)

shows what these dudes are doing to themselves on a daily basis

Looks cool; I'll check it out

10/7
LD5 (UT2) - 50'
11902m/2:06.0/16.2 spm/161 HR/176 MHR
r2280m (10' warmup)

Didn't feel fantastic today, but just little engine that could'd it through another routine day of steady state.

10/8
UT3 - 30'
6695m/2:14.4/14.0 spm/135 HR/150 MHR

10/9
LD6 (UT2) - 50'
12007m/2:04.9/16.5 spm/164 HR/178 MHR
r2274m (10' warmup)

Felt good, so pushed it a little.

Nice! I always feel happiest when my steady distance sneaks into 2.04s as well

Feels somehow far better than something 2.05 or 2.06

For sure, but also a sub-2:05 pace for steady state was kind of a mini-goal I had for when I started training with TG, so getting back to that gives me some confidence I'm getting closer to regaining the rest of my lost fitness. I think I'll try to stick around here for another three or four weeks and just (hopefully) get my MHR back down to something reasonable (160ish maybe).

10/10
UT3 - 30'
6673m/2:14.8/13.4 spm/132 HR/147 MHR

10/11
AT - 2x16'/8'r (1:30 on/:30 off @24 spm)
16'_1 - 4120m/1:56.5/~23 spm/179 MHR
16'_2 - 4059m/1:58.2/~23 spm/180 MHR
r11304m (20' warmup + 8' rest btwn intervals + 20' cooldown)

1:52-1:54 for the 1:30 intervals, 36 strokes per interval.

Fair bit of improvement here; went about as fast as last time, but longer (1:30 on vs 1:20, 16' vs 12'), and at a lower max HR. Felt much more in control here and didn't feel like death at the end. Altered my warmup and felt a lot fresher. Happy with this one.

You’ve almost snuck in a half marathon there - huge session!

10/12
UT3 - 30'
6678m/2:14.7/14.0 spm/131 HR/144 MHR

10/13
LD8 (UT2) - 20'
4686m/2:08.2/15.7 spm/147 HR/152 MHR
r2276m (10' warmup)

Got selected for a jury today, and got home late; felt kind of tired so I just called it after 30' total minutes. I'll give it another go tomorrow.

Monte,

This log has given me mild impetus to getting a C2 skierg, so I can type in random gibberish and have people randomly comment. However, skierg'ing is slightly worse than actual cross country skiing, which goes without saying, is basically molesting children.

Carry on.

I've heard the bike ergs are less unpleasant....maybe only parallel to hurting small animals?

Interesting. I have never seen one before. I think ultimately for practicality I'll end up with a high end treadmill so I can do actual incline walking. But I am open to other suggestions for cardio equipment to sit in a room and look at.

Why not a rower? Great thing about it is that it easily splits into half so it’s easy to store

I may also get a rower. I frequently do both when I have the option.

Storage space isn't really an issue.

10/17
LD8 (UT2) - 60'
14312m/2:05.8/16.8 spm/163 HR/176 MHR
r2246m (10' warmup)

Got home late from the jury Thursday, buried in work Friday, and did a 3+ mile hike with the family yesterday, so a few unplanned days off. Back at it today, and felt alright.

10/18
LD9 (UT2) - 50'
11961m/2:05.4/16.4 spm/164 HR/178 MHR
r2294m (10' warmup)

Felt alright, so squeezed in another working day today. Went a bit faster and it felt alright.

does your coach give you HR targets for your UT2 rows or is it just drag & stroke guidelines?

(or sth else?)

Just duration - drag (now between 95 and 100) and stroke rate (starting at 15 and gradually ramping every 5', with a rate cap at 18) are whatever I'm comfortable with. Generally I'll have a programmed duration (which includes warmup) and just need to perform it as he describes (gradual increase in pace and rate across the entire piece).

hmm. thanks. so he leaves it to your definition/feel of perceived effort level to differentiate between UT2 and UT3?

I've been having quite an interesting conversation with someone on the C2 Board about hr and steady distance and whether my hr - which generally averages about 140 for my steady distance type rows may be a little higher than optimum. I think it's less of an issue right now given I'm only rowing 4x per week but if I ramped up to 5 or 6x and did more distance work (probably my plan once this comp is over), then I'm considering being stricter about hr zones for the steady distance stuff, which would probably mean a reduction in pace...at least initially

I used to do steady state like that - 90' 3-4 times a week at 2:10-2:15 working like hell to keep my MHR below 140. I have no idea what's actually optimal for me, but TG's opinion is that HR is so personal (and it's really just a proxy for lactate threshold) that perceived effort is a better guide. I would like for my mean HR for UT2 to get back down to where it used to be at these intensities (maxing out at low to mid 160s) and then try to slowly increase pace.