What Training Have You Done Today?

[nick rockliff]

Second go at the CTC, first go was r24 whereas this was r25/26

Time Meters Pace Watts Cal/Hr S/M
22:31.8 6,000 1:52.6 245 1142 25 146
3:45.9 1,000 1:52.9 243 1135 25 137
3:45.4 2,000 1:52.7 245 1141 26 144
3:45.4 3,000 1:52.7 245 1141 26 147
3:45.5 4,000 1:52.7 244 1140 26 150
3:45.4 5,000 1:52.7 245 1141 26 151
3:44.2 6,000 1:52.1 248 1155 26 150

This is 14 seconds faster was going to go three times but not sure if I can fit another in before the end of the month.

[KeithT]

1:30:00.0 22,744 1:58.7 209 1020 18
30:00.0 7,566 1:58.9 208 1015 18
30:00.0 7,562 1:59.0 208 1014 18
30:00.0 7,615 1:58.1 212 1029 18

3x30:00/1:00. Today wasn't the day to deviate from the norm. A decent paced 90mins on the bike before yesterday's 6k called for a more comfortable piece today. Three day shifts coming up, will hopefully get on the Erg after one of them, most likely Sunday.

On another note, the winner of last year's Indoors in my age group went sub 6 last night. The more time I spend on the Erg, the more I realise just how quick that is.

Sub 6:00 always blows my mind when I think what a "Big Deal" it was for me to break 3:00 in the 1K - the idea of keeping that pace for a 2K just doesn't seem possible but now even age group ERGers do it.

[Dangerscouse]

I planned another go on the Rowbin Hood week 4 for today. Not because I needed to, but I wanted to prove to myself that I am capable of going sub 1:40 for all intervals, as I had this in mind, when the workout was announced.
My watch gave me a training readiness 1 out of 100 and I fully ignored that
After a strong 2.5k warmup, I started the workout:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
14:34.3	4,500	1:37.1	382	1613	31	174
1:39.8	500	1:39.8	352	1511	29	165
r: 0:50	45						
1:39.5	500	1:39.5	355	1522	29	171
r: 1:20	47						
1:38.5	500	1:38.5	366	1560	29	173
r: 0:45	41						
1:38.1	500	1:38.1	371	1575	29	175
r: 0:55	52						
1:37.9	500	1:37.9	373	1583	29	176
r: 1:45	56						
1:37.5	500	1:37.5	378	1599	32	174
r: 1:10	43						
1:37.1	500	1:37.1	382	1615	30	177
r: 0:45	33						
1:36.8	500	1:36.8	386	1628	32	178
r: 2:55	55						
1:29.3	500	1:29.3	491	1991	42	178
r372

It was on the edge! But to my surprise I could not only better the first three scores, even improved on the last score! This went really well

Very strange rest periods, and a very strong session overall. That last 500 is excellent

[Ruin Christmas]

My watch gave me a training readiness 1 out of 100

Maybe 1 is the highest and the watch was trying to tell you that you were at the first rank of readiness.

I won a 200€ discount voucher

Reported to IOC for professionalism!

[KeithT]

I planned another go on the Rowbin Hood week 4 for today. Not because I needed to, but I wanted to prove to myself that I am capable of going sub 1:40 for all intervals, as I had this in mind, when the workout was announced.
My watch gave me a training readiness 1 out of 100 and I fully ignored that
After a strong 2.5k warmup, I started the workout:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
14:34.3	4,500	1:37.1	382	1613	31	174
1:39.8	500	1:39.8	352	1511	29	165
r: 0:50	45						
1:39.5	500	1:39.5	355	1522	29	171
r: 1:20	47						
1:38.5	500	1:38.5	366	1560	29	173
r: 0:45	41						
1:38.1	500	1:38.1	371	1575	29	175
r: 0:55	52						
1:37.9	500	1:37.9	373	1583	29	176
r: 1:45	56						
1:37.5	500	1:37.5	378	1599	32	174
r: 1:10	43						
1:37.1	500	1:37.1	382	1615	30	177
r: 0:45	33						
1:36.8	500	1:36.8	386	1628	32	178
r: 2:55	55						
1:29.3	500	1:29.3	491	1991	42	178
r372

It was on the edge! But to my surprise I could not only better the first three scores, even improved on the last score! This went really well

After that workout I did a higher aerobic cooldown on my new skierg, which I bought recently, as I won a 200€ discount voucher for concept2 machines in the ergenduranceseries
It arrived yesterday and I could install it easily.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:00.0	5,056	1:58.6	209	1020	49	161
4:00.0	1,005	1:59.4	206	1007	49	157
8:00.0	1,001	1:59.8	203	999	50	161
12:00.0	1,008	1:59.0	207	1013	50	162
16:00.0	1,013	1:58.4	211	1024	49	163
20:00.0	1,030	1:56.5	221	1061	49	164

Excellent - all sub 1:40 and a sub 1:30 to end.

[Sakly]

Very strange rest periods, and a very strong session overall. That last 500 is excellent

Excellent - all sub 1:40 and a sub 1:30 to end.

Thx mates
Indeed, rest periods are kind of random, but mainly short!
The whole session is forced to negative split and scored intervals are 1st, 3rd, 6th and 9th, that's why there are kind of pace steps in the workout (this time not so obvious than in the first try).
I really couldn't imagine to improve even on the last, when I start over 2s faster in the first interval, but here I am

My watch gave me a training readiness 1 out of 100

Maybe 1 is the highest and the watch was trying to tell you that you were at the first rank of readiness.

It wasn't feeling this way tbh

I won a 200€ discount voucher

Reported to IOC for professionalism!

IOC

[Ruin Christmas]

IOC

https://en.wikipedia.org/wiki/Internati ... _Committee

Yes, do not blame me when you are ineligible for the 2028 LA Games and deprive your country of an indoor skiing medal.

[Sakly]

IOC

https://en.wikipedia.org/wiki/Internati ... _Committee

Yes, do not blame me when you are ineligible for the 2028 LA Games and deprive your country of an indoor skiing medal.

I won't, trust me
I suspect I can reach the qualification level needed to participate in any Olympic game

[Ruin Christmas]

I suspect I can reach the qualification level needed to participate in any Olympic game

Now that is what I call well-rounded! Citrius Altius Fortissimus!

It is wasp season in Mississippi and my record is killing 5 in one training session (with one of those battery-powered tennis rackets). However, while it is annoying to leap around like Pete Sampras between sets of powerlifting, it is downright impossible to do it while on a rower. So I only got 1 kill today. I have never been stung in the garage (but average about 1x year while doing outside work). Yesterday one of the small types of wasps flew into my nose but fortunately did not sting.

Lift (1x wasp)
5k UT2
9k UT1
3k AT
1600m 6:59.9 hey!
7.9k UT2
Up to 23rd place in the rankings. Would be #22, but some 19 year old british kid rowed 1.7 million meters in one day apparently

[Jbrown1215]

CTC done. Pleased with the result considering the complete lack of interest in time trialing since the May 1st Half Marathon… Didn’t focus too much on pace/split on this one and instead on trying to find a firm but manageable rhythm at r28. Less results-focused, more race plan and process-focused.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
20:15.1	6,000	1:41.2	337	1460	28
3:21.6	1,000	1:40.8	342	1476	29
3:23.3	2,000	1:41.6	333	1446	28
3:23.5	3,000	1:41.7	332	1443	28
3:24.0	4,000	1:42.0	330	1435	29
3:23.5	5,000	1:41.7	332	1443	29
3:19.2	6,000	1:39.6	354	1519	31

[Sakly]

I suspect I can reach the qualification level needed to participate in any Olympic game

Now that is what I call well-rounded! Citrius Altius Fortissimus!

Although my training approach does not correspond to this motto, I actually consider myself a well-rounded athlete

Nice session on your side (except the wasp killing, but sometimes one needs to, when they get too aggressive...).

[p_b82]

Yesterday: aim to -ve split while holding rate - ended 10+Wmin

Time Meters Pace Watts Cal/Hr S/M
4:57.4 1,200 2:03.9 184 933 21
1:16.3 300 2:07.1 170 885 21
1:14.8 600 2:04.6 181 921 22
1:14.4 900 2:04.0 184 931 21
1:11.9 1,200 1:59.8 203 999 21

Today: no plans just where it felt easy - and for once I had some actual consistency (admittedly only over 300m) for 2 splits...

Time Meters Pace Watts Cal/Hr S/M
5:19.7 1,200 2:13.2 148 809 21
1:20.3 300 2:13.8 146 802 21
1:19.9 600 2:13.1 148 810 21
1:19.8 900 2:13.0 149 812 21
1:19.8 1,200 2:13.0 149 812 21

[Dangerscouse]

30:07.7 7,572 1:59.3 206 1008 20 132
7:29.3 1,875 1:59.8 203 1000 21 126
7:26.4 3,750 1:59.0 207 1014 21 128
7:26.3 5,625 1:59.0 208 1014 21 138
7:27.1 7,500 1:59.2 207 1010 21 138
0:18.8 7,572 2:10.5 157 841 19 139

Not today. It should have been 15k, but it was a late morning start and my CNS wasn't working with me at all from the start. A decision to chase 1:59.0 (from 1:59.3) with circa 150m of the interval left was possibly what just tipped me over the edge and I regressed from then on.

A too busy week at work has taken its toll on me, so it was best to cut it short and try again tomorrow. If experience is anything to go by, I could easily be on top form tomorrow....or possibly still feeling like half of me is still in bed.

[Ruin Christmas]

lift (40 minutes)
5.5k UT2
7k UT1
3.5k AT
2.5k TR
8.1k UT2

I promised my wife I would build another chicken coop, but after my workout, it started raining hard. Luckily she has not noticed that if had I reversed the order of the two activities, I would have been able to accomplish both.

Moved to #20. Officially #22, but another British citizen has had a "million meter day." I understand that England invented rowing but supposedly they also invented sportsmanship so hopefully this travesty will be rectified.

[milansanremo]

30:07.7 7,572 1:59.3 206 1008 20 132
7:29.3 1,875 1:59.8 203 1000 21 126
7:26.4 3,750 1:59.0 207 1014 21 128
7:26.3 5,625 1:59.0 208 1014 21 138
7:27.1 7,500 1:59.2 207 1010 21 138
0:18.8 7,572 2:10.5 157 841 19 139

Not today. It should have been 15k, but it was a late morning start and my CNS wasn't working with me at all from the start. A decision to chase 1:59.0 (from 1:59.3) with circa 150m of the interval left was possibly what just tipped me over the edge and I regressed from then on.

A too busy week at work has taken its toll on me, so it was best to cut it short and try again tomorrow. If experience is anything to go by, I could easily be on top form tomorrow....or possibly still feeling like half of me is still in bed.

I won't ever forget you my friend...you helped me "enormously" in getting started with this sport that I wish I had found much earlier.
Sub 7... 2k before the end of the year is definitely on target.. probably @+/- 7:10 right now. Things are finally starting to click...
Thanks Again!