No ergometer for the 4th of July - the local YMCA was closed for the U.S. holiday.

I did my 15km of rowing this morning at a much slower pace then either of the other two sessions.  My lower abdominal muscles are feeling the effort I put in previously.  If you think about it, I did 2+ hours of stomach crunches and now I am paying the price.

Total time was 1:08:34.0 which works out to an average of 2:17.1 per 500 meters at a rate of 24 strokes per minute.  What is different about today’s session - besides being slower - is that I speed up with each 2000 meter piece.

9:20.2 2:20.0 24 2000m
9:19.1 2:19.7 24 4000m
9:17.6 2:19.4 24 6000m
9:10.1 2:17.5 24 8000m
9:09.5 2:17.3 24 10000m
9:00.1 2:15.0 24 12000m
8:58.2 2:14.5 25 14000m
4:19.3 2:09.6 24 15000m

Technorati Tags: ergometer

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Back on the rowing machine for another 15km of pure rowing pleasure.  Most definitely slower today than yesterday.  15km in 1:05:51.7 averaging 2:11.7 per 500 meters and 24 strokes per minute.

8:42.9 2:10.7 24 2000m
8:41.6 2:10.4 24 4000m
8:50.1 2:12.5 24 6000m
8:50.6 2:12.6 24 8000m
8:51.0 2:12.7 25 10000m
8:50.1 2:12.5 25 12000m
8:46.7 2:11.6 25 14000m
4:18.7 2:09.3 26 15000m

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I’m back.  Did something tonight that I haven’t done in at least two months since I have been training for the Robie Creek half marathon.  Rowed for 10,000 meters on the ergometer - and did it in record time.

Total time 40:58.3, average 2:02.9 per 500 meters, 25 strokes per minute.  Here’s the breakdown for each 2,000 meters.

7:58.0  1:59.5  25
8:07.9  2:01.9  25
8:18.1  2:04.5  25
8:22.6  2:05.6  25
8:11.6  2:02.9  25

As you can tell, I started too fast and couldn’t keep the pace up.  Ideally, I would like to start off strong, have the middle 2km be the slowest and speed up from there. Still, a great workout for a Thurday evening.

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I don’t know what it is about the erg, but I can sit on it and row for a long time without getting bored.

Found a video on youtube that shows a high tech, fancy-pantsy setup.  Yes, it would be very cool if I had this type of ergometer setup at the YMCA, but alas I do not.

Whoever this person is, he is going a great job keeping up the pace around 1:50 per 500 meters.  I don’t think I can row at this pace for 2000 meters like he is (at least not yet).

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Longest rowing workout yet.  And I wrote down my results … 15km in 1:04:27.0, 2:08.9 per 500 meters.  My splits look like this:

• 8:37.4  2km  2:09.3
• 8:42.1  2km  2:10.5
• 8:39.4  2km  2:09.8
• 8:37.5  2km  2:09.3
• 8:36.0  2km  2:09.0
• 8:34.7  2km  2:08.6
• 8:33.7  2km  2:08.4
• 4:06.2  1km  2:03.1

I averaged 24 strokes per minute for the first 14km and 26 strokes per minute for the last 1km.  I suspect that tomorrow morning’s weigh in will be a record low (today’s weigh at 176.4 was a record low for the last three months).

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