Training for First Indoor Rowing Competitions 2012

What follows comes from my the Concept2 Logbook. I preserve it here as a benchmark and reference for comparison with future training.

Meters & Time     Date          Pace & Comments
 
2500              2/4/2012      warm up
2000 6:34.5       2/4/2012      1:38.6
Long Beach Indoor Sprints PB
Second Place (age group) 

1000              2/3/2012      1:57.3(26)d140 
1013              2/3/2012      1:54.4(28)d140
 
1005              2/1/2012      1:55.8(26)d140 
 500              2/1/2012      1:41.8(33)d140 
 200              2/1/2012      1:33.0(45)d140 
1008              2/1/2012      2:11.7(23)d140 
 200              2/1/2012      1:36.2(45)d140 
1000              2/1/2012      1:58.8(26)d140
 
1000              1/31/2012     1:59.7(26)d90 
1000              1/31/2012     1:54.7(25)d120 
1098              1/31/2012     
(Intervals 5x200@3'r d140)
1:34.0(41)
1:34.0(40)
1:28.5(66)
1:36.0(37)
1:37.0(40)
r98
Still weak from last. Next race 4 days. 
1000              1/31/2012     1:56.9(26)d140
 
1059              1/30/2012     2:04.0(24)d102 
1004              1/30/2012     1:57.5(27)d114 
1000              1/30/2012     1:51.5(27)d135 
 500              1/30/2012     1:34.4(35)d153mhr179 
1000              1/30/2012     1:50.3(30)d135
 
2500              1/28/2012     warm up
2000 6:36.8       1/28/2012     1:39.2(34?)
San Diego Indoor Classic
2nd Place (age group)PB
3rd Place Overall

2500              1/27/2012     2:12.2(25)easy, including 10 pulls at race pace.
 
4000              1/25/2012     4x1k easy with a few accelerations.Felt sluggish.
 
3020              1/23/2012     easy 
 200              1/23/2012     1:38.0(38)d135 
1000 3:06.6       1/23/2012     1:33.3(38)
(43)152 1:31.5
(36)168 1:30.5
(40)172 1:30.5
(36)177 1:32
(39)180 1:33
(38)182 1:34
(35)182 1:34
(38)182 1:35.5
(40)182 1:36.5
(38)181 
 733              1/23/2012     2:39.4(23)easy
 
1003              1/21/2012     2:04.7(27)d134 
 500              1/21/2012     1:48.7(29)d165mhr151 
 100              1/21/2012     1:32.5(58)d165mhr139 
 500 1:28.4       1/21/2012     1:28.4(44)d165mhr177
@100m
1:27.0(52)147
1:26.5(49)166
1:26.5(52)170
1:28.5(54)175
1:33.5(58)177
1st pull 2:00 
 506              1/21/2012     2:04.6(22)d134 
 500              1/21/2012     1:38.2(37)d134mhr173 
1000              1/21/2012     1:57.9(22)d115mhr163 
 500              1/21/2012     1:38.4(36)d135mhr174 
 550              1/21/2012     1:59.6(29)d135
 
1000              1/20/2012     1:52.5(30)mhr150d135 
 500              1/20/2012     1:44.9(35)mhr160 
 500              1/20/2012     1:40.1(37)mhr167 
 500              1/20/2012     1:39.0(38)mhr170 
 500              1/20/2012     1:37.8(38)mhr169 
 500              1/20/2012     1:34.7(43)mhr173 
 500              1/20/2012     2:01.2(28)
 
1000              1/18/2012     1:55.6(29)d130 
1000              1/18/2012     1:48.4(32)d130mhr163 
1000              1/18/2012     1:39.4(36)d130mhr181
hr@200m
152,168,175,177,179 
1000 00:00.0      1/18/2012     1:38.9(35)d130mhr181
hr@200m
158,170,175,179,181
 
 600              1/17/2012     2:03.0(23)d135mhr126 
 500              1/17/2012     1:48.4(30)d135mhr147 
 500              1/17/2012     1:45.4(34)d135mhr156 
 500              1/17/2012     1:46.1(34)d120mhr159 
2000              1/17/2012     1:45.9(33)d120mhr174
Was going for 5k but handled down. 
 500              1/17/2012     1:38.3(37)d120
First 100m 1:44.5(44) Back pain. 
 400              1/17/2012      
 500              1/16/2012     1:55.3(30)d140 
 500              1/16/2012     1:44.5(35)d140 
 500              1/16/2012     1:38.0(37)d140mhr168
hr@100m
136 1:40.0(45)
149
155
163
168 
 750              1/16/2012     1:38.1(36)d135mhr176
hr@100m
139 1:40(48)
153
162
167
172
174
176
176 
1241 4:00.0       1/16/12       1:36.6(39)d135
splits@1'
1:35.8(38)169mhr
1:36.7(35)177
1:37.4(36)181
1:36.4(37)180 
 500              1/16/2012     2:06.8(29)d135
 
 500              1/14/2012     1:51.2(28)d142 
 500              1/14/2012     1:39.0(33)d142mhr162 
 750              1/14/2012     1:38.4(33)d142
hr@100m
1 135
2 148
3 156
4 163
5 169
6 170
7 171
8 173 
1000              1/14/2012     1:39.7(34)d142
hr@100m
1 138 1:43.0
2 155 1:37.5
3 161
4 165
5 167
6 171
7 172
8 174
9 175
10 175 
1000              1/14/2012     1:39.1(33)d135
hr@100m
1 140 1:43.0
2 153 1:38.5
3 160
4 165
5 169
6 171
7 173
8 175
9 175
10 176
 
 500              1/13/2012     1:40.5(32)d137 
 500              1/13/2012     1:42.2(32)d149 
 500              1/13/2012     1:38.6(34)d183mhr174 
 500              1/13/2012     1:38.5(33)d183mhr173 
1200              1/13/2012     1:39.9(34)d142
splits@400m
1:40.3(34)mhr168
1:39.2(33)mhr178
1:39.7(34)mhr178

 
1037              1/12/2012     2:03.4(31)d81 
1018              1/12/2012     1:53.7(31)d106 
 500              1/12/2012     1:37.3(36)d157 
 750              1/12/2012     1:37.6(34)d142mhr176 
1000              1/12/2012     1:39.9(34)d128mhr177 
 750              1/12/2012     1:38.8(32)d180 
 500              1/12/2012     1:39.4(34)d135mhr170
Back still sore. Required 10-12 strokes to reach pace.
 
 500              1/11/2012     1:52.5(32)d102 
 513              1/11/2012     1:43.2(34)d119 
1000              1/11/2012     1:46.9(34)d119 
7547 30:00.0      1/11/2012     1:59.2(30)d119
Back still sore. Couldn't pull hard.
 
 500              1/10/2012     1:50.2(32) d102 
7505 30:00.0      1/10/2012     1:59.9d102r31.5
Back still too sore. Afterward I went to the mall and got a 20' table massage out in the open.
 
 500              1/9/2012      1:52.4 d162 
 500              1/9/2012      1:48.0 d162 
 500              1/9/2012      1:46.7 d162 
 500              1/9/2012      1:49.1 d127 
 250              1/9/2012      1:36.9 d127 
1600 5:20.1       1/9/2012      1:40.0 d127
splits@400m
1:39.2(36)mhr168
1:39.7(34)mhr177
1:40.2(32)mhr178
1:40.8(34)mhr177 
 400              1/9/2012     1:40.6 d127
Back still sore (right middle). Tried to warm it up but could not. Workout cut short. Couldn't pull hard.
 
1000              1/7/2012     2:04.9(28)d115 
1000              1/7/2012     1:48.1(32) 
2000              1/7/2012     1:49.0(32)mhr166 
 500              1/7/2012     2:02.0(26)d78
Limited workout due to sore back from shoveling in a.m.
 
 500              1/6/2012     1:53.0(29)d162 
 250              1/6/2012     1:38.2(35) 
 500              1/6/2012     1:37.3(35) 
 750              1/6/2012     1:38.7(33)mhr168 
1000              1/6/2012     1:38.7(33)mhr175 
 750              1/6/2012     1:38.2(34)mhr174 
 500              1/6/2012     1:34.6(38)mhr171 
 250              1/6/2012     1:31.0(43)mhr160
 
 500              1/5/2012     1:50.4 
4000 14:23.9      1/5/2012     1:47.9d133
split pace@5'
1:48.1
1:47.9
1:46.9
Handled down. Seriously tired from operating a trencher earlier this week. 
 500 1:49.0       1/5/2012     1:49.0(22) d116 
 500              1/5/2012     1:34.1(40) d116
 
7767 30:00.0      1/4/2012     1:55.8(28)d133
hr@5'splits: 145,156,162,175,167,170
 
 500              1/3/2012     1:41.8(33) d115 
 500              1/3/2012     1:57.9(18) 
1000              1/3/2012     1:44.8(32)mhr169 
1000              1/3/2012     1:43.8(32)mhr173 
 500              1/3/2012     1:39.4(33)mhr172
 
 500              1/2/2012     1:46.5 d161 
 500              1/2/2012     1:48.5 
 500              1/2/2012     1:47.5 
1600 5:19.9       1/2/2012     1:39.9
splits@400m
1:39.6(35)mhr172
1:39.6(32)mhr181
1:39.5(32)mhr185
1:41.3(33)mhr183
handled down on 2k 
 400              1/2/2012       1:48.3
 
 500              12/31/2011     1:46.1 d161.5 
 250              12/31/2011     1:37.6(34)mhr150 
 500              12/31/2011     1:36.9(33)mhr168 
 750              12/31/2011     1:37.0(32)mhr179 
1000              12/31/2011     1:38.8(33)mhr180 
 750              12/31/2011     1:38.2(34)mhr180 
 500              12/31/2011     1:37.8(34)mhr173 
 500              12/31/2011     1:56.7
 
 500              12/30/2011     1:55.0 d172 
 500              12/30/2011     1:38.5 d140(33) 
 500              12/30/2011     1:38.4 d110(37) 
 500              12/30/2011     1:39.9 d90 (34) 
 500              12/30/2011     1:42.0 d80 (37) 
2000              12/30/2011     1:47.5 d140(32) 
 500              12/30/2011     1:57.7 d212
 
1250              12/29/2011     wu cd
pyramid with unmeasured rests 
 250              12/29/2011     1:38.9 d171 
 500              12/29/2011     1:38.8(35) 
 750              12/29/2011     1:39.3(35)mhr181 
1000              12/29/2011     1:39.0(35)mhr184 
 750              12/29/2011     1:39.3(33)mhr182 
 500              12/29/2011     1:39.3 
 250              12/29/2011     1:36.8(35)
 
 500              12/27/2011     1:53.5 d158 
 500              12/27/2011     1:40.5 d158 
1000              12/27/2011     1:39.4 d172 
 500              12/27/2011     1:57.2 d172 
 500              12/27/2011     1:41.7 d172 
 500              12/27/2011     1:39.0 d172 
1000              12/27/2011     1:53.3 d172
 
 500              12/26/2011     1:59.1 d8=181 
 500              12/26/2011     1:59.7 
 500              12/26/2011     1:54.7 
1000              12/26/2011     1:39.4 
1000              12/26/2011     1:40.5 
 500              12/26/2011     1:43.0 
 500              12/26/2011     2:09.9 
 500              12/26/2011     1:38.5 
 500              12/26/2011     1:58.9 
 500              12/26/2011     2:06.1 d111
 
7660 30:00.0      12/24/2011     1:57.4(27)d143ahr161

500               12/23/2011     1:54.3 
(5x1500m)
7500 26:56.5      12/23/2011     1:47.7d183
splits@1500m
1:44.6(33)d8
1:44.8(31)d8
1:45.8(31)d8(died last 500m)
1:50.2(30)d7
1:53.2(30)d6
 
500              12/21/2011     2:01 
1500 4:34.8      12/21/2011     1:31.6(58)d185
15x100m@1:20r 
1000             12/21/2011     1:57.7(22)d125 
500              12/21/2011     1:43.4(36)d133 
500              12/21/2011     1:35.9(36)d160
1000             12/21/2011     1:47.4(36)d160
 
500 00:00.0      12/20/2011     1:55.8 
500 00:00.0      12/20/2011     2:01.1 
5000 18:09.3     12/20/2011     1:48.9d130
splits@1k
1:48.8(31)164
1:48.9(29)171
1:49.1(31)177
1:49.7(31)179
1:48.0(33)181
aw271
ahr174
 
3000             12/19/2011     
2000 6:43.8      12/19/2011     1:40.9(34)d183
2k
splits@500m
1:39.2(37)
1:40.3(34)
1:40.9(34)
1:43.5(34)
aw340
 
700              12/17/2011      
7899 30:00.0     12/17/2011     1:53.9(30)d142
30'
splits@6'
1:49.6
1:51.5
1:55.4
2:00.4
1:55.2
aw237
ahr170
r30
(72 of 692)
 
1000              12/16/2011     1:59.7 
1000              12/16/2011     2:20 
4000 13:41.5      12/16/2011     1:42.6d141
(last two at d5=126)
4x1k@5'r
1:41.0
1:41.3
1:43.6
1:44.7
aw323
mhr177,182,181,182
r34
 
1500              12/15/2011     2:08.5 
500               12/15/2011     2:08.1 
5000 18:06.0      12/15/2011     1:48.6(31)d142
splits@1k
1:47.0
1:47.9
1:49.0
1:50.8
1:48.2
aw273
mhr177
 
1000              12/14/2011     easy 
3000 10:50.4      12/14/2011     1:48.4(31)d142
splits@1k
1:46.6(32)289w
1:47.4(30)283w
1:51.2(31)255w
aw274
 
6000 24:05.5      12/13/2011     2:00.4d120
6x1k@3r
1:59.9(19)
2:01.4(18)
2:00.0(19)
2:02.2(19)
1:59.5(19)
1:59.8(20)
aw201
 
1500 00:00.0      12/12/2011      easy 
4000 13:11.8      12/12/2011      1:38.9d217
8x500m@3:30r
1:37.0(35)
1:37.0(36)
1:37.2(40)
1:38.3(37)
1:39.4(35...)
1:40.1
1:42.0
1:40.9
aw361
 
1200 00:00.0      12/10/2011     easy 
1000 3:09.5       12/10/2011     1:34.7(38)d217
splits@250m
1:30.6(40)
1:32.4(38)
1:34.8(37)
1:41.2(38)
Still feeling weak with a cold.
 
1000              12/9/2011     easy 
2000 6:51.9       12/9/2011     1:42.9(32)d184
splits@1k
1:43.5(32)
1:42.4(32)
Not bad considering I've had a
cold all week and felt weak.
 
6000              12/8/2011     d126
r23
 
4500              12/5/2011     easy 
500 1:29.0        12/5/2011     1:29.0 d202
splits@100m
1:30.5(37)
1:28.0(38)
1:27.5(41)
1:29.0(41)
1:30.5(40)
 
500              12/3/2011     easy 
6000 21:51.5     12/3/2011     1:49.2(31)d142
splits@2k
1:48.9
1:49.6
1:49.3
aw268
ahr174
 
1000              12/2/2011     easy 
4000 14:03.1      12/2/2011     1:45.3d160
(Intervals 4x1k@5'r)
1:37.9(372w)
1:47.6(281w)
1:46.1(293w)
1:49.9(264w)
aw299
r32
 
5000              11/30/2011     d150
 
500               11/28/2011     easy 
4000 13:28.0      11/28/2011     1:41.0(33)d150
(Intervals 8x500m@3:30r)
1:40.2
1:40.7
1:40.5
1:40.0
1:40.6
1:41.8
1:41.1
1:43.2
aw340
 
5000 18:30.2     11/27/2011     1:51.0(32)d141
splits 
3:32.8
3:40.8
3:45.6
3:49.0
3:41.9
ahr172
 
6000 22:23.0     11/24/2011     1:51.9(32)d141
splits@2k
7:28.5
7:27.8
7:26.8
aw249
ahr175
 
3000              11/22/2011     easy 
2000 6:54.8       11/22/2011     1:43.7(34)d152
splits@500m
1:37.8(374w)
1:45.8(296w)
1:45.0(302w)
1:46.1(293w)
aw314
 
1000              11/21/2011     easy 
4000              11/21/2011     d152
(Intervals 8x500m@1:30r)
1:44.8
1:41.5
1:44.8
1:44.1
1:44.2
1:44.7
1:44.8
1:42.5
aw312
r34
 
6000 22:44.3      11/19/2011     1:53.6(30)d150
splits@2k
7:37.8(233w)
7:37.3(234w)
7:29.3(247w)
 
250 00:43.6       11/18/2011     1:27.2d8aw527 
1000 3:22.8       11/18/2011     1:41.4(36)d150
2750              11/18/2011     d8
(Including 1k@3:28.8)
 
1000 00:00.0      11/17/2011     easy 
5000 18:45.1      11/17/2011     1:52.5(28)d5.5
splits@1k
3:43.0 
3:44.1
3:44.9
3:47.7
3:45.2
ahr175
 
5000 20:00.0      11/16/2011     2:00.0(27)d132
r27
 
6000              11/15/2011     d7
(Intervals 6x1k@3r)
3:58.9(28)
3:43.1(28)
3:40.8(31)
3:34.3(31)
3:46.1(31)
3:55.0(27)
 
1000              11/14/2011     d7
6000
(Intervals 10x500k@2r)
1:47.1(31)
1:44.0(30)
1:44.1(33)
1:46.4(35)
1:47.6(36)
1:45.6(33)
1:54
1:56
1:50
1:51
 
5000              11/12/2011     d5
1k wu 3.5k wd
500m@1:38.0 (lost power after 1 minute)
 
2000 7:41.3       11/11/2011     1:55.3(30)d3
splits
1:55.7(30)
1:56.5(28)
1:55.1(30)
1:53.9(32)
3000              11/11/2011     d3
(Intervals 10x250m@1r)
1:03.7
0:51.9
1:05.5
0:52.0
0:59.1
0:55.0
1:03.5
1:01.5
1:01.3
0:53.7
 
5000              11/9/2011     d6
(Intervals 5x500m@1r)
2:00.6(32)
1:52.2(35)
1:49.2(32)
1:48.4(33)
1:54.6(32)
and
2500              11/9/2011      2:10
 
5000 20:36.6      11/8/2011      2:03.6(32)d4
splits
4:10.3
4:12.9
4:11.6
4:00.9
4:00.9
 
5000              11/7/2011     d8
FIRST TIME ROWING!!!
Warmed Up 500m then 500m @ 1:39.9.
Ran out of power early.
Poor technique.