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shotgunmcos wrote: »OK my avg HR was based on moving time only. Still though :eek:
What is your LT bike HR? What zone is 122hr?
Bike LTHR would be probably about 170 but not something I've tested in a while. Avg 152 in lost sheep bike leg when deliberately taking it relatively easy. 122 is borderline recovery.
And my watch was on auto pause so that would be moving time only. 0 -
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A couple of sessions today and more Fenix 2 SE stuff
Z4 Row intervals (hr 162-172):
3x 2,000m @20,22,24 spm with 3 mins recovery
Ideally I'd like to be hitting sub 7:30 comfortably in the zone <Z4.5
1) @20spm 7:25 avg 253w hr Z4.9
2) @22spm 7:33 avg 241w hr Z4.9
3) @24SPM 7:39 avg 231w hr Z4.9
Not great. I hit my Z4 peak of 172hr too soon in each rep and had to pull less and less power to keep it in the zone. I know these rowing sessions mean didly squat to most who frequent this log but the principle of intensity is the same. 7-8 minute intervals in Z4 running or cycling would feel like a half decent "short" sweet spot session. 536 calories burned and 10,204m done
The Fenix 2 recorded my cadence as 44. This is encouraging actually as my actual cadence average was approx 22 spm. This means that the internal accelerator is catching the force or movement change at the beginning and finish of each stroke, counting each part individually. Rowing pace is judged in 500m splits. So, it looks like on the water at least, GPS will give you distance and speed and the accelerator/2, the cadence
This is good news for using the watch for Kayaking. It also means that if concept 2 and garmin get their act together and pair their devices to get the indoor metrics such as power, calories etc.. they will be onto a winner as every rower in the land will get one. Plus there are a lot more indoor rowers that there are actual oarsmen.
Next up: A Run, woohoo! Its been nearly 8 weeks.
I ran a cautious 2km loop beside the house and besides my ankles cracking like a fire splitting logs and feeling generally fat, it felt good. I'm not out of the woods yet as the ankle is still sore if twisted or kicked loosely. So I just have to run easy and carefully. The usual numbers are irrelevant
6.1km, 142hr, pace 5:37, 412 calories - basically slow and unfit
The Fenix 2 HRM-Run strap also does the same run dynamics data capture that the 620 does. According to the recovery advisor I need 21 hours to recover from this run (an easy half hour!) and my VO2 max is currently 49.
I know these metrics in isolation mean nothing nor are they going to have much bearing on actual training. BUT improving them as efficiency/form indicators can only mean better posture and form for longer runs. If better efficiency in swimming and pedalling is so important then why not running?
http://connect.garmin.com/modern/activity/617526701
Cadence (steps per minute): 154. If the magic number is 180 then I suck, but that is nothing new to me
Ground Contact Time: 285 milliseconds. Again if good runners are skipping over the ground closer to 200ms.. I suck!
Vertical Oscillation or bounce: Basically how much vertical movement is going on. Less is better. One should be hovering over the ground like Jesus :rolleyes: Anyway I bounce an average of 10.8cm per stride which sucks. The good runners are south of 7cm.
Stride length: 1.16m but I was running at a slow jog, obviously this lengthens with fast pace. Still I'm interested to see what an improvement in hamstring flexibility has on this.
Obviously when I can do some tempo I'll create a range for each metrics from easy to hard.0 -
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Row Z2 8,000m in 33:09
Avg 143hr 182w
Short window to get a session in today. Concept 2 outside in the cool autumn air. Progressed another 10secs or 3w for this session which I'm pleaded about. Another tiny step towards sub3 #2. Progressing to 190w and holding it for 3 hours is the goal :eek:
Still, decided I'm going to have a shot at it before the end of the year.0 -
This Morning
Short Z2 Run. 8.18km in 43:10, pace 5:17, 142hr. Back to work today so now its all about life balance. If I don't get my ass out of the bed in the morning, training will suffer. 536 cals burned.
This Evening
8,000m Z2 row in 33:06. Another improvement of 3 secs and 1w It must be the diet as that is the only real difference this week. Better energy.
143hr, 183w, 418 cals burned0 -
Lunchtime Run
Failed to get up this morning so happy to get something done. Haven't run my lunchtime loop around town in ages and it felt good to get out of the office. Forgot my hrm so I just plugged away at what I knew was Z3. Junk but hey, better than nothing. 8.22km at 4:53 pace
All god progress on the weight this week. I've dropped half a kg to 83.2 and Zoe is up a half kg to her birth weight, 4 0 -
Tough weekend with little miss shotgun so no training done. Bunched it together today.
Row Z2 8,000m in 33:03.9 my best time for the session
184w and 145hr. A high enough average hr which is a sign I hit Z2 peak early. I made it to 6k before I had to gradually reduce power to keep it in zone. I basically set "re-row" the last session which creates a pace boat for each split of my last session. I was a boat length ahead until I had to reduce power but I finished with my nose in front.
Turbo 60 mins Z1 including 3x 30sec max + 10 squat jumps.
Vice penance served! Spun for 45 minutes then horsed into max effort. Hit a peak of 882w but that was followed by a sharp fall. I managed to keep each rep above 500w. The squat jumps after each were a big ragged. 4 minutes of torture. It hurt as it should! 10 minutes cool down then nearly came undone on the puddle of sweat.
To properly rub the vice penance in, I did the circuit option straight after tidying away the turbo and soon regretted that decision
20 burpees
20 lunges each leg
20 press ups
20 squat jumps
20 chin ups (as 7, 5, 3, 3, 2)
Ouch, bloody ouch :cool: Arms and legs on fire!
Total time/cals/dist for the week
1:43:03/1,157 kcals/ 38km
Rowing 0:33:03/442 kcals/8,000m
Biking 1:00:00/615 kcals/30 km
Calisthetics 0:10:00/100 kcals0 -
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Lunchtime Z2 Run
Nice cool day and happy to get out of the office. Just about held it in Z2 although I crept into Z3 territory on some hills, despite slowing right down. Better pace than last week but hills killing me right now. Early days. 8.33km at 4:56 pace, hr 148, Kcals 566. Run Dynamics were rather varied but 160 cadence is slightly better. I wrote out P&D's 18 week marathon plan last night, the 88-113km version. I need to get up to 70km per week with a 2 hour long run by Christmas to be fit to take on the plan.
goal + plan = focus
Back to swimming, woohoo!
I was all geared up to return to the pool after nearly 4 months out of it. A lesson to start gently. Alas I received a text to say the lesson was cancelled due to plumbing works. Crap! Not to be deterred I headed over to the Arena for a short steady aerobic swim. Overall 1,500m in 27:03, pace 1:48, Kcals 347
The good: I felt great afterwards and generally pleased to be swimming. I held a fairly steady pace despite many many inefficiencies. I had the coach of the masters group on my feet for a while and got chatting to him afterwards. I'll approach him to join his group once I'm not so unfit.
The bad: my ankle felt better but still did not allow kicking and I felt rather unbalanced. No rotation so my hips were flat. I felt like I was swimming through oil
This was about the best pace I could muster.
Sport|Time|Kcals|Dist
Total this week|3:21:12|2,320 kcals|64.83km
Rowing|0:33:03|442 kcals|8,000m
Biking|1:30:00|945 kcals|47km
Calisthenics|0:10:00|100 kcals|
Running|0:41:06|566 kcals|8.33km
Swimming|0:27:03|347 kcals|1,500m
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You don't get to stack the penance. Masochist.
I think you've put your finger on the problem there
There's no point in giving MCOS 'punishments' like burpees or rowing or spin intervals. Hit him where it really hurts -
first sin = put the new watch away for a week
second sin = all fitness displays have to be covered for a week, no stat feedback allowed
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You still luvin' your new watch?? I'm seriously considering asking Santa for a new watch of some sort for Christmas...so I'll probably be asking you this question periodically.
Yes. I'm not missing the 910xt
Didn't pay much attention to the swim last night as I was trying to just stay afloat. It gave me back the same metrics though. It has a 'drill mode' function which I have yet to use. I love just being able to use it as a watch. No transition needed for lunch time run plus the satellite lock is very good to amazing. Slowest lock so far about 20 sec. Best lock 2 secs! It is a chunky watch which I also like. About the size of a G Shock. I haven't used the Bluetooth transfer yet as my tablet doesn't support it. I reckon the only thing the 910 had was that the rectangular screen was easier to read when you had 4 data fields. I never bonded with the 910 nor would I have with the 920. Much prefer a round face.
AKWs V800 is a good watch too but doesn't do swimming and looks like a training watch rather than a watch. The UI is better than Garmin to be fair about it and it does more on HR zones with Polar Flow. The Fenix 2 SE has 1 set of zones and tells you what zone you are in but that's it. The V800 does more on that front. Both have a lot to them.
If you just want a watch for swim bike run then a trip watch is probably best. The 920 may be worth waiting for in that respect but boy is it hideous as a daytime watch.0 -
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11pm-7am used to be sleep time once upon a time
Not these days: 2 sessions done in that window last night
Midnight session: 8k Z2 Row
Again oddly for such a late session, a training pb. 8,000m Z2 in 32:52 Finally cracked 33 minutes. Its taken 250,000m at base intensity to drop from 33:51 to 32:53 for the same session. A sure sign of aerobic development, base fitness upon which I will add a period of intervals and pain cave sessions to beat the Bro. 186w avg at 146hr, 450 kcals
Silly O'Clock session: 16k Z2 Row
After getting up for a 4am little miss shotgun feed I struggled to get back to sleep. Work on my mind and both girls fell back to snoring as suddenly as they arose. At 5:30 I gave up and headed back down to the erg for more
16,000m Z2 in 67:36 avg 172w, 141hr, 813 kcals
Now breakfast, bloody starving I am...
Sport|Time|Kcals|Dist
Total this week|5:01:47|3,583 kcals|88.83km
Swimming|0:27:03|347 kcals|1,500m
Rowing|2:13:32|1,705 kcals|32,000m
Biking|1:30:00|945 kcals|47km
Running|0:41:06|566 kcals|8.33km
Calisthenics|0:10:00|100 kcals|
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shotgunmcos wrote: »
AKWs V800 is a good watch too but doesn't do swimming and looks like a training watch rather than a watch.
Don't let my blue one throw you off.
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Z2 Row 8,000m in 32:36.4 avg 191w PB for the session by 17 secs and 5w. Wasn't expecting that. A couple of days off with an extreme hangover, just can't do it. Had the back door ajar and it was pretty chilly. I'm thinking this helped to keep the core temp down and thus my cardiac drift under better control.
Just 5 hours and 3,700 kcals burned total last week. Not pleased. Even worse, on the scale at 85kg. So basic target this week. Burn 8,000 kcals, do something every day and drop a kg :cool:
Sport|Time|Kcals|Dist
Total this week|0:42:36|599 kcals|13km
Swimming|0:00:00|0 kcals|0m
Rowing|0:32:36|479 kcals|8,000m
Biking|0:10:00|120 kcals|5km
Running|0:00:00|0 kcals|0km
Calisthenics|0:00:00|0 kcals|
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Swimming yay
A lesson to get things started again. Though unfit I was fastest in the lane which is good. No sharks to drag me out of technical focus and clear lane leading out (I prefer the presence of sharks in sets of work). 25m pool which I'm not used to. Felt narrow and short. Mix of kicking, breathing drills, backstroke and breast stroke. Literally just getting a feel for the water and 1,650m was enough. I learned something about backstroke and managed a fast 25m in 17secs so there is some pace there still. Coach asked if I was once a competitive swimmer which made me feel like my stroke has fallen asunder and OLD!
Sport|Time|Kcals|Dist
Total this week|1:04:05|1,439 kcals|29.65km
Swimming|0:35:19|390 kcals|1,650m
Rowing|0:32:36|479 kcals|8,000m
Biking|0:39:10|570 kcals|20km
Running|0:00:00|0 kcals|0km
Calisthenics|0:00:00|0 kcals|
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shotgunmcos wrote: »Between shotgun junior and little miss shotgun, I though I would draw a blank today. Instead got a good row done quite late. 16,000m in 67:01, avg 176w a training pb for me. I had the back door open and it was nicely chilly with light rain blowing in cooling me down further. The hr drift was just better than last time. Drooled over Kate Beckinsale in Van Helsing to pass the time. The Fenix undercut the kcals burned so I went with the 1,011 kcals from the concept 2. More accurate for indoor rowing.
Sport|Time|Kcals|Dist
Total this week|2:11:06|2,450 kcals|45.65km
Swimming|0:35:19|390 kcals|1,650m
Rowing|1:39:37|1,490 kcals|24,000m
Biking|0:39:10|570 kcals|20km
Running|0:00:00|0 kcals|0km
Calisthenics|0:00:00|0 kcals|
The only thing I thought of reading this - Underworld.
Forget what the movie was about but Humadahumadahum!!
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;):) 
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