ROWING OLD

Recovery and Redemption

2010-02-13T23:55:00Z

I decided to start over this week, nothing but strength training. I decided that I would simply ignore the sprints until I got my head back in the game. First day - a 20 minute session at just over 2:10 pace for 4582 meters. Second day and aother 20 minute session - a bit faster for a total of 4538 meters.

Then came Snowmageddon! I spent the next two days shoveling snow instead of rowing. Then I took a day off - no exercise at all. The last day of the week brought another 20 minute session, faster than the first day and nearly as fast as the second day - 4607 meters.

I think that I will keep this up for another week before I try to do another sprint. The race is coming up in just two weeks!!! I don't think that I will be racing to match my last years' time - I'll just be setting a personal best time to start the year.

Collapse! Surrender! Failure

2010-02-07T23:40:00Z

My training routine completely collapsed this week. My body AND mind said "Screw this..." Sprint times were not improving and on the 1st, I couldn't even complete the sprint at full power. I decided that the next day I would just do a 2K piece, but fast, to give me back some confidence. Probably a bad move, in hindsight.

I gave up at 1k when I could barely hold a 2:00 pace. (... And I wanted to hold a 1:42 for the 1K race!!!) I stopped rowing completely for the rest of the week and sulked around the house, feeling sorry for myself because I was really growing old instead of ROWing old.

End of the third week

2010-01-30T02:45:00Z

I didn't get my times down to where I wanted this week, but I still have four weeks before the race so I will continue with a 600 meter race-pace segment next week instead of increasing to 750 meters. Instead, I think that I will increase the warmup piece back to 1000m at high SPM. And I'll probably extend the 5 minute rest before the race piece to 8 minutes. I would very much like to see a 1:42 pace over the 600 meter race before I move on to a longer piece.

I've been experimenting with SPM this week and I think that I actually do better when I can keep my legs moving in the low 30spm range - even if I feel like they will fall off. Perhaps it is my back and arms that are giving me the grief. Or my lungs. Or... But it seems to be my legs that burn first. Once I hit the wall, I start throwing my head back early, my breathing goes to hell... Perhaps I really just need more endurance training - UGH!!! Anything but that! Well if I can't hit 1:42.0 next week, I'll have to increase the strength piece, maybe double it up or more.

2,000m	08:34.6	02:08.6	1/29/2010	33spm. maybe I do better at low 30s spm??
600m	02:04.6	01:43.8	1/29/2010	better, but not what I want
500m	02:06.5	02:06.5	1/29/2010	41spm(!!)
2,000m	08:46.6	02:11.6	1/28/2010	28spm
600m	02:04.9	01:44.0	1/28/2010	full bore, but died at end
500m	02:05.5	02:05.5	1/28/2010	36spm
2,000m	08:46.6	02:11.6	1/25/2010	strength training - but not as good as yesterday
600m	02:11.3	01:49.4	1/25/2010	tried to be at race pace, but nooo
500m	02:01.3	02:01.3	1/25/2010	warm up at 38spm
2,000m	08:34.7	02:08.6	1/24/2010	28-30 spm - full slide. Twice as long for strength / endurance.
600m	02:06.0	01:45.0	1/24/2010	extended distance - couldn't complete in one stretch.
500m	02:02.0	02:02.0	1/24/2010	39spm - change in routine. Warm up only

First day of the third week

2010-01-24T19:09:00Z

Holy Mergatroid!

I did a 500 meter warmup piece at a very high rate - 38-40spm - and pulled hard enough to keep the pace around 2:02, Then, after a 5 minute rest, I started a 600 meter race. This is an increase of 1/3 of the previous week, from 450m. I thought that I would get through the first 450 and then barely be able to finish that last (new) 150m but surprise, surprise - my brain had a different idea!

At about 175 m, My brain said "Nope, we will never be ale to finish this piece so stop!" and I did. After thirty seconds or so, I finally convinced my body to continue albeit at a slower rate than I wanted. Still, I was able to complete the piece and (ignoring the 30 seconds off for bad behaivour) I averaged 1:45. I know that no one else will accept that math, but I'm willing to do so. I'll have to see if tomorrow is better. Perhaps, the shortened warmup had something to do with it. Maybe it was just the fear of the longer race. I don't know. The mind / body / conciousnous connection is an unknown area for me at least.

End of the second week of training

2010-01-23T00:46:00Z

Throughout this week I did a three part workout: a warmup of 1000 meters at a very high stroke rate to get my legs used to working that fast, then a 450 meter, full-out race piece (up from 300 meters last week) still aiming for 1:40/500 pace and low 30 spm. Finally, another 1000 meters at about the same spm as the race piece. Hopefully, this will condition my leg muscles to the quick cycle times that will be required and exercise them enough to build the required strength. My actual times are in a table below. Note that I was able to get the race pace ALMOST to the target. The first several hundred meters are faster, down around 1:38, but then I start to die and the pace slows down to about 1:42/500 meters.

Distance Time Pace Date

1,000m

04:04.3

02:02.1

1/22/2010

450m

01:30.6

01:40.6

1/22/2010

1,000m

04:18.4

02:09.2

1/22/2010

1,000m

04:21.5

02:10.7

1/21/2010

450m

01:30.9

01:41.0

1/21/2010

1,000m

04:17.4

02:08.7

1/21/2010

1,000m

04:20.3

02:10.1

1/20/2010

450m

01:30.6

01:40.5

1/20/2010

1,000m

04:09.0

02:04.5

1/20/2010

1,000m

04:16.6

02:08.3

1/18/2010

450m

01:31.9

01:42.1

1/18/2010

1,000m

04:13.9

02:06.9

1/18/2010

Next week the race piece gets extended to 600 meters (Adding 150 meters per week) and I'll start a longer strength piece at the end of the workout. I think that I'll drop the warmup piece from 1000m to only 500m. The rest between pieces will stay the same for now - 5 min between warmup and the race, then 8 min between the race and the strength piece.

Yes I know that I should be doing LOTS more strength training but I'm lazy! Give me a break! I don't expect to complete the first of the longer race pieces on Sunday within the target time but I will force myself to finish it...

End of the first week of training

2010-01-15T02:38:00Z

After deciding that the whole game this year is to seriously step up the strokes per minute, I've embarked on a foolish method probably guaranteed not to work, but what the heck - it's easier that actually training! This week I did 1K at a high rate, rested five minutes, then did 300M at a high rate AND a low split time - my target is 1:40. Here are the results:

Distance Actual Time Rate/500m Date Comments

300m 00:59.9 01:39.8 1/14/2010 @34spm

1,000m 03:59.0 01:59.5 1/14/2010 around 34spm

300m 01:00.3 01:40.5 1/13/2010 @32spm

1,000m 03:53.5 01:56.7 1/13/2010 around 30spm

300m 01:00.0 01:40.0 1/12/2010 @33spm

1,000m 03:59.6 01:59.8 1/12/2010 above 30spm

300m 00:59.6 01:39.3 1/11/2010 @34spm

1,000m 04:05.6 02:02.8 1/11/2010 always above 30spm

326m 01:09.0 01:45.8 1/10/2010 34spm, full bore...

1,019m 04:27.9 02:11.4 1/10/2010 30SPM. Starting to train for Armageddon

I'll take two days off and then start with a harder routine - 1K / 450m / 1K. I'll add 30 seconds of high rate/low split each week to the fast piece and more distance to the strength pieces. Within four weeks - if this works - I'll be rowing nearly an entire race each session. ...Or my legs will fall off, my heart will give out, or my head will finally tell the rest of me that I'm an old man and don't have to do this crap!

I'm baaack!

2010-01-10T14:32:00Z

Two weeks off after the Holiday Challenge and I'm already out of shape! I hurt when I'm training hard and ache when I don't do anything so it's time to do something again. This time, with the goal of "Participate in the Erg Armageddon", I'm going to concentrate on getting my legs used to moving that fast. Thirty strokes per minute is the minimum that I think I can get away with during the race so that's what I'll train at - with bursts up even higher. It's only 1000 meters, but it has to be the fastest 1000 meters that I do all year. If I can do it at the same speed that I did last year (and the year before, and before, and before...) I am beating the age handicap incease so I'm actually speeding up in my old age!

This morning (yes, the hated morning!) I only did a thousand meters - but at 30spm and about 2:08 pace - before I tried a 'base' race piece to give me something to test my progress against. This base was 300 meters at 34spm and a pace of 1:43/500. At 300 meters, my head told my body that "Yes, we could continue, but WHY??? So quit!!!"... and I did.

From here on out I'll keep the SPM up and the rate down and just try to continually extend the length of the race piece. If I can eventually do 1000 meters - at that rate - in practice, then I'm sure that adrenalin during the event can kick me down another few seconds.

Done! Done! DONE!!!

2009-12-24T15:02:00Z

I'm finished with this challenge!

I ended up with 202K rowed (that's 126 miles) and now have the ability to order and pay for a zip up hoodie ($41) or a ceramic travel mug ($19) with the challenge logo on them. On the other hand, I could just download a design that can be printed on a transfer sheet and placed on my own tee shirt. My final choice is to simply post the image here to show off that I actually completed it - not that anyone would reall recognize what it means...

Today's rows (only two instead of three BECAUSE THAT'S ALL I ABSOLUTELY HAD TO DO!) - #1 - 4303 meters and #2 - 4246 meters...

Next on the RowingOld menu - some time off, about a week, then the Blue Moon Challenge on Dec 31st - two 5,000 meter rows on the day that the final Blue Moon of 2009 appears. After that, I have to decide whether I'll really participate in the Erg Armageddon in February.

Next to the last day!!!

2009-12-23T03:01:00Z

I can't believe that I've ALMOST finished with this challenge! Tomorrow is the last time I'll have to row for an hour... now that doesn't sound like someone who intends to keep rowing forever, does it? Oh well, I'll be glad to see it finished. Tonight's row wasn't bad - the first row was 4356 meters. The second was 4409 and the last was 4293 meters.

At the very end of the last row I pushed my rate down to 1:40/500 instead of the 2:18/500 that I usually do. Why 1:40? because that's what my target speed is in the February Erg Armageddon race at Bucknell University. How did it feel? It felt like there is no way in Hell that I can do that for a thousand meters! Oh well, that's what I have to do in January and early February before the Armageddon - ramp up my training for speed instead of for endurance. Joy, joy, joy!

ONE MORE DAY!!!

Beginning the last week

2009-12-19T17:04:00Z

This morning broke frigid, snowy, grey, with worse forecast to come. I was not thrilled to get out of a perfectly nice bed to go exercise. And looking forward to driving to Pittsburgh in the 'worst snowstorm in a decade' to pick up my daughter and bring her home for Christmas. Four hours is good weather, who knows how long in bad conditions. At least I had plenty to think about while I was erging - what emergency gear to pack, which route to take, how long to plan for.

Being focused on something other than rowing makes the time go by faster, but the intensity of the workout suffers as you can tell from the distances. I still tried to pick up the pace at the end of each row and was able to make each one faster than the one before. Today's distances are: 1- 4223 meters, 2 - 4274 meters, and 3 - 4283 meters - low, but still over my daily target distance.

Turns out that the weather in Pittsburgh is even worse than here. But their storm should be over by 6am tomorrow. If I leave here in the morning, the Pittsburgh roads will be cleared before I get there and my daughter can drive home. Ten hours in a car with my daughter - priceless.

End of third week

2009-12-17T01:30:00Z

Started off tonight's row by listening to "Once bitten, Twice shy". The beat was close enough to my rowing that my body automatically tried to keep up. Once I rowed like that for four minutes, it was just natural to keep going. What ended up was the best day of rowing since I started - over 13,000 meters total. I'm at 155,000 meters total - a bit beyond my schedule but not much. Two days off are next on my schedule, then the dreaded morning exercise again - last time though. Next week is the end of the race. I should be finished with a whole day to spare!

Today's rows: #1-4486 meters, #2-4409 meters, #3-4345 meters.

I just heard that two other club members (man and wife) are also participating in the race. He's in London as a visiting professor for a semester so he has lots of spare time so he's already done. She's busy as a bee and only trying to go for the 100K certificate and has to finish before she leaves for London this weekend. I'll have to look them up on the COncept2 website.

Almost weenied out tonight

2009-12-16T01:00:00Z

Came home from work early and stood around talking with my wife for a while, looking at the mail, christmas cards, etc. When it came time to go change and hop on the erg, I really didn't want to do it. I almost said "not tonight' and that would have been the first in a series of 'later...; ending up with me not completing the Christmas Challenge. But, No. I did it anyway. Three 20 minutes sets on the rowing machine and good ones at that. 4386, 4347, and 4360 meters totaling over thirteen kilometers.

I read a joke in the doctor's office today. It is from an old Reader's Digest so you have probably heard it before. It may fit me a lot closer that I'd like to admit. One man says to the doctor " I think that I have CDO!" The doctor says "I don't know of a disease by that name." The man answers "Well, it is OCD with the letters in the correct order!"

One more day of rowing in this week. Then the last week starts. If I can keep to the schedule, I'll be finished the day before Christmas Eve. Wish me luck!

Halfway through the third week

2009-12-13T19:00:00Z

Another morning row... I spent the first row just listening to the music - a long set of Dire Straights. Then worried my way through the second thinking about work and what I have to do next week - build a new virtual server, move the mail filter server, write a very important grant - I think my heart rate was up because of that instead of the exercise. Broke my mind away from that subject during the rest period and started the third set almost confident that I was going to complete this challenge. That set me off thinking about how I'm going to train for the next challenge - the Erg Armageddon - in February. This current challenge is just endurance since it doesn't matter how long it takes to do the 200K, as long as you do it.

Today's pieces: #1 - 4311 meters, #2 - 4275 meters, #3 - 4346 meters. Still above my target of 12,500 meters per day. And amazingly enough, still on track with four days of rowing per week.

The Armageddon is all about speed - a short burst of all the speed you have. The old guys (They call us 'Masters" to make us feel better) only have to race 1,000 meters. The college rowers do a full 2,000 meter course. My pace has been 1:40/500 for that last five or six years so that means 3:20 total for the race. Three minutes at full power - doesn't seem like much does it?

How do you train for it? Long pieces for pure strength training? High rate pieces to get your legs used to moving that fast? Actual race length sessions at full power? Most likely some combination of all of those. Im not so sure about the full length race pieces. I'm afraid that if my body recognizes what my head is intending for it to do, there might be a revolution!

This afternoon another club member and I will go out to the storage facility to finish winterizing the safety launch. Two hours in an unheated barn working without gloves with grease and oils - sounds like fun.

No rowing tomorrow - a scheduled day off plus I'm giving blood tomorrow. I think I'm two pints away from seven gallons now so only one more after tomorow. I rowed one evening last summer after giving blood at lunchtime - bad choice! I don't think that I'll be tempted to try that again.

Third Week, First day

2009-12-12T15:13:00Z

IT's Saturday morning again. And you know how I feel about exercising in the morning! And to top it off, my radio went out at the beginning of the first set and I had nothing better to do that count strokes and watch the clock. Oh, and I wrote this blog post in my head. It's amazing how clever, pertinant, topical, and well spoken I am - in my head! When I finally sit down in front of the keyboard, every word and phrase deserts me and you get this drivel... Sorry.

I was reading another blog - one of the good blogs - and found someone who noticed that when he exercises in the morning, he can't get his heart rate as high as when he does the exact same workout in the evening. He concludes that the body is more effecient in the morning. Hmmm. I am able to watch the watts output by the generator on my erg's flywheel as well as see the split times (the time it takes me to row 500 meters). I'm pretty sure that my heart rate doesn't go up as high because I'm rowing slower! Look at the distances that I achieve too. I'll bet that they are also lower. In other words, I'm lazy and hate exercising in the morning so I don't do it as hard as I do at night. Gee, I knew that already!

Today's distances are: 1st row - 4245 meters; 2nd row - 4292 meters; and last row - 4303 meters. See, I am trying to push harder at the end that at the beginning! Heart hate hit 140 at the end because I was pushing for under two minute splits during the whole last minute - and got them.

Halfway there

2009-12-09T23:53:00Z

I finished over the halfway mark tonight - 102K+ meters - and think that I have a decent chance of making it through the event successfully. I checked out the others who are involved - no one else from my club - the Central PA Rowing Association - but some 1300+ people have beat me to this point. Some of them have rowed more than 700K in the same time (from Thanksgiving till now, remember) That is only 14 days so they muct have rowed about 50K per day - FOUR times as much as I am. Either they are Much faster than I am or they are rich/retired/OCD... Lying comes to mind, but why would anyone lie about something as stupid as this?

First row was 4311 meters. Second was 4359 and the third was 4317 meters. All of them over 4300 meters - I don't think that I've done that before. Several times one or two were over 4400 but then I wimped out on the other. Tonight I finished my last piece with a minute of under 2:00/500. That's nothing much for the kids but for me, that's really fast - especially at the end of an hour of rowing. I always set my personal record for the year during the Erg Armageddon each February. That one time all year, I row for 1000 meters at a 1:40 pace - that's as fast as I can go without falling over at the end. I've done that for the last five years in a row. Sine the age handicap shows a bit over 2 seconds handicap for each year in my age category, I feel like I'm actually speeding up! Just let me at the government-speak, I'll be writing grant applications that can't be turned down!!! "The same is actually better..." I could probably be elected next time.

And what did I find out about beta blocker's effect on target heart rates for exercise? Nothing! A few people said to take the difference between my resting heart rate BEFORE the drugs and the rate after and reduce all the standard numbers by that amount. Which would work if I actually knew what my undrugged heart rate was... The rest of the Internet suggests getting a stress test and letting that determine the proper rates.
The standard is now taken from the Karvonen formula http://exercise.about.com/cs/fitnesstools/g/karvonen.htm (206.9 - (0.67 x (age)) - (resting heart rate) = max heart rate and the target rate for exercise is between 65% (low end of heart rate zone) and 85% (high end) CONFUSED YET???

206.9 -(.67 * 60) - 65 = 101 maximum heart rate with the target between 65 and 85 Nah! Not possible. I'm already dead since I hit 142 at the end tonight. Oh Brother? Correct my math please... again.

a scare happened

2009-12-09T00:09:00Z

At about 9am I got a text msg telling me that my father in law had just had a heart attack. He was away on business and when his driver arrived to pick him up they went to the hospital instead. Transferred to another hospital and then had a stent inserted. He was talking to my wife by 10:30. Isn't modern medicine amazing?

After that, I started thinking of a blog that I glanced through last night on Technorati which mentioned something about people who take beta blockers should recalibrate their target and maximum heart rates. Makes sense to me since my resting heart rate is now in the low to mid 60's. I've been seeing rates of 112 - 134 during these rows and thought that I was well under my maximum. Now I'm not so sure - gee, getting old is making me timid! The only response is to find the blog again, actually read it, and figure out what I should really be doing (or NOT doing!)

Tonight I did my standard three sets of twenty minutes seperated by an almost 10 minute rest. First set 4248 meters, second set 4277 meters and third set 4328 meters - yes, I pushed a little harder on the last set. I try to end each set and each session pushing harder than I was at the beginning. It doesn't matter much now since this is an endurance rather than a timed event, but in February I race in the Erg Armageddon and my body will have to push very hard instead of curling up into a ball as it really wants to do. It's definately as bad as it sounds. Hundreds of college kids racing on the ergs and in the middle of the day appear a bunch of old farts who only have to (or are able to) race half the distance. It's amazing to watch them row - knowing that half of them were out partying the night before - but I think they are trying to politely not laugh at us - at least in front of our face.

Training for that competition is a lot different from this. At nights now I only ache . By the middle of January, on the new routine, I will hurt all over so bad that Aleve becomes a close friend. Oh well, as Monty Python sings - I ain't dead yet...

eating a live toad...

2009-12-06T16:08:00Z

There is a pad of paper which I use to record my rows with a slogon at the top - "Eat a live toad the first thing every day and nothing worse can happen to you the rest of the day." I think that erging could be my 'live toad'. I did it again - first thing in the morning! And as I was rowing, my body steaming, aching, sweat pouring into my eyes, I remembered a time long ago...

I was hot, tired, thirsty, itchy, miserable and my leaders were directing me into places where perople were actively trying to kill me. at night I took turns sleeping for a fitful hour or two on the bare ground. It would be days before I got to change clothes and a shower and a hot meal were unbelievable luxuries! Then it got worse...

I guess exercising for an hour isn't so bad... Today' s counts are: 1st row - 4219 meters, 2nd row - 4297 meters, and 3rd row - 4242 meters. I'm over 77,000 meters now - slowly getting ahead of my projected track. One and a half weeks down - TWO and a half weeks left to go!

I am hosting the monthly club meetinng this afternoon and I'll be sure to crow about participating in the Holiday Challenge - I don't think that any of them are doing it.

Ugh! Exercising in the morning!!!

2009-12-05T15:53:00Z

How do I hate morning exercise? Let me count the ways... more than the National Debt! My little cat has decided that he likes being around me when I exercise. He drinks out of the water glass I have on the floor beside me. He rubs his furry, shedding body against my sweaty legs when I'm resting, and occasionally gets his tail caught in the seat runner - although he might not do that again soon!

Getting out of bed is a real struggle since I know that all I have to look forward to is an hour and a half of the erg (including rests). Dress appropriately and come downstairs to the erg. Turn on the radio, select my poison from all the different rows set up on the machine and get going. and keep going... going some more. Then take a rest. Do it all over again... and then again! Yuchh. I don't know why this is so much more distasteful than doing it after work. But it's done - the first row of the second week of the Holiday Challenge! I'm actually a little bit ahead of my target so far. I've decided to row two days, rest one, row two more, then rest two before doing it all over again. Maybe next week I'll do something different.

It's cold, miserable, and now snowing - so my wife will probably want to get the tree today. That's really ME get the tree and bring it home. Once when the kids were very young and the weather was bitter (actually below zero) she sat in the warm car and pointed at trees for me to stand up so she could look at them. Admittedly, the kids were in the car too so she had an excuse but I've never let her live it down...

Today: Session 1 was 4255 meters; session 2 was 4229 meters; and session 3 was 4235 meters.

one week done, 50K

2009-12-04T00:01:00Z

I finished the last of the makeup rows tonight, three times twenty minutes with almost a 10 minute rest in between. First set was 4436 meters, second was 4443 meters, last set was 4277 meters . I ended the week with over 51,000 meters so I'll take tomorrow off. And I'll take ibuprophin toioght and Aleve tomorrow!

The weekends are going ro be hard to row this way. I am busy most of the day and eat in the late afternoon OR I get lazy and lay around all day - either scenario doesn't make it likely that I will jump on the erg for an hour. This Sunday I host the Club's monthly meeting in the Board Room where I work. (I am not on the Board, but I do have access to a nice meeting space.) I may try exercising first thing in the morning instead. Out of bed, no excuses, hop on the machine. If the shock doesn't give me a heart attack, it may work.

Just twelve more days like this before Christmas and I'll be done! Unless I can find an excuse to not do it!!!

Sticking to it, but trying to weasel out

2009-12-02T23:33:00Z

I did another day of three X twenty minutes of rowing! Never sat down after work, just came home, changed clothes, got a radio from the garage and went down to the erg. Turned on the radio pretty loud and selected my routine: 20 minutes rowing then 9:55 rest, repeat...

The first row was OK. I tried to pay attention to the music instead of worrying about the row. Not too bad. I had to slap myself around because I kept trying to row in time and it was not the right tempo for that. Did 4235 meters. Stayed right on the seat and rested.

By a few songs into the second row, my ears gave out (Ha! Bet you thought that it would be my legs!) As I get tired, or if I'm in a noisy environment, my ears start screaming at me. Tinnitus from a long time ago when I was young and stupid and explosions were common and close. TRYing to hear the music kept my attention diverted through the second row. Pretty well, I guess, since I did 4435 meters this time!

Got up after the wheel on the erg stopped (that takes 3:05 for those who are as anal as I am. Someday I'll win a bet with that fact.) Then I got up, struggled upstairs and talked to my wife for a few minutes. When I got back to the erg, I discovered that the timer for the last 20 minute piece had already started. I jumped on and started hauling away. After I caught up to about where I should have been, however, i slacked off pretty badly - mentally occupied trying to figure out the easiest way to finish this week's challenge. I only did 4108 meters during the last run, still the total for the three rows is more than the 12,000 I needed for the day.

Here is where the weaseling comes in: I wonder if I should only do exactly enough tomorrow to hit the 50,000 goal instead of another 12,000. I'll have to figure out how many meters I 'need' to hit 50,000. I don't know but 'lazy' usually floats to the top of my decision making procdess...

I progressed in thinking about the next three weeks. I could do about 12,000 two days in a row, rest a day, then do 12,000 for another two days, then take two whole days off! Or I could do 12,000 day on /day off with a doubled up rowing day between the weeks. Or I could row 10,000 five days straight and still have two days off. Hmmm...

1,000m	04:04.3	02:02.1	1/22/2010
450m	01:30.6	01:40.6	1/22/2010
1,000m	04:18.4	02:09.2	1/22/2010
1,000m	04:21.5	02:10.7	1/21/2010
450m	01:30.9	01:41.0	1/21/2010
1,000m	04:17.4	02:08.7	1/21/2010
1,000m	04:20.3	02:10.1	1/20/2010
450m	01:30.6	01:40.5	1/20/2010
1,000m	04:09.0	02:04.5	1/20/2010
1,000m	04:16.6	02:08.3	1/18/2010
450m	01:31.9	01:42.1	1/18/2010
1,000m	04:13.9	02:06.9	1/18/2010

300m	00:59.9	01:39.8	1/14/2010	@34spm
1,000m	03:59.0	01:59.5	1/14/2010	around 34spm
300m	01:00.3	01:40.5	1/13/2010	@32spm
1,000m	03:53.5	01:56.7	1/13/2010	around 30spm
300m	01:00.0	01:40.0	1/12/2010	@33spm
1,000m	03:59.6	01:59.8	1/12/2010	above 30spm
300m	00:59.6	01:39.3	1/11/2010	@34spm
1,000m	04:05.6	02:02.8	1/11/2010	always above 30spm
326m	01:09.0	01:45.8	1/10/2010	34spm, full bore...
1,019m	04:27.9	02:11.4	1/10/2010	30SPM. Starting to train for Armageddon