Indoor Rowing
44 watchers
12 Mar
11:38am, 12 Mar 2025
3,855 posts
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Muttley
That said, I find 18 spm taxing and only do it when specified in a RowAlong workout. Even then I adjust the pace, ie slow it by a couple of secs/500. Much happier at 20 spm. Every month I do 10,000m sessions at UT2 and UT1, the only times I use the hrm because RowAlong goes by time, pace, and stroke rate. This morning was UT2, and nearly 3 secs/500 quicker at same average hr as last month. And when I connected the hrm I got an opening number starting with a 4. This tallies with feedback from the running, that aerobic fitness is approaching where I was pre-covid. Still got plenty of work to do at the sharp end, but getting there. It's a nasy virus, really did some damage. |
12 Mar
11:54am, 12 Mar 2025
44,834 posts
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Nellers
18 can be harder work than 20, that's for sure, although once you're used to it it's an easy cruise pace. It can depend on what pace you're aiming for at that rate. Trying to hold a high pace with a very low rate is tough on quads and back because you have to really give it the beans on the drive, then try to relax and recover between strokes. I'm generally breaking things down like this at the moment: UT2 (Easy aerobic) r18-20 - 2:10 to 2:15ish UT1 (Tempo) r20-22 - 2:05 to 2:07ish AT (Threshold r24-26 - 1:55-1:59ish When I did my most recent 2k I snuck under 7:32 (about 1:53 pace) and that averaged r25, although I was at 28 for the last 500m and peaked at 35 during the sprint. If I was doing that UT2 stuff at r28, though, my 2k would be averaging mid-30s or so, and I don't have much further to go up from there! Good to see that you're returning to NFM (Normal for @Muttley ) fitness levels, mate. The sharp end will come with a bit of time now you're able to train and recover properly. |
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13 Mar
7:49am, 13 Mar 2025
44,836 posts
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Nellers
Last night my head was all over the place and I couldn't face doing the planned session (3 x 13 min UT1). It just felt like a lot! Mrs Nellers made me go and get in the shed and do something though so I improvised. It was messy! I warmed up and tried to do that 5 min r24 test and lasted to about halfway when I decided that was also too much. Body was fine but mentally holding on when it started to bite just wasn't happening. I then knocked out a 500m test (1:42.2 which I was pleased with as it's only a couple of seconds off my PB) and a 100m test (17.7 seconds, 0.3 seconds behind my PB) so that cheered me up a bit. I didn't think the speed would be there like that this early. That didn't feel like much so I tried a slice of a session I'd seen on a running video (10 x 30 sec hard/15 sec rest) which felt fine. Then my mind started turning so I thought I'd give one of the shorter speedwork/anaerobic sessions from later in my plan a little play. 10 x 45 seconds free rate with 90 seconds rest is the full session and I thought I'd get started and stop when it started to bite. I really enjoyed it! Did the full set and held an average pace of 1:42.5, which really surprised me. They're short pieces and I don't think it means I'm in shape yet but it's nice to know that the pace is there to some degree even before I've really worked at it. This post should have been a blog shouldn't it? Sorry. |
16 Mar
1:56pm, 16 Mar 2025
1,842 posts
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Fenners-Reborn
Great rowing @Nellers Sandwiched between a half marathon plus distance run and a 20km bike ride. I did 2.5km in 10:36. A young guy next to me was utterly rubbish, putting loads of effort in and barely getting 60W 
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