What Training Have You Done Today?

[Ruin Christmas]

Well done going sub 2:00. It's incremental gains like this that you need to enjoy and focus on. It really doesn't matter how fast or slow that is to someone else, it's all about what you're doing. Squeezing that into a circa 20k session is also something to be proud of.

Thanks man! I am just joking around in my posts, I hope you don't think I sit around stewing about how slow I am. I just look forward to catching up somewhat at some point in the future

What rate did you do the 500m at?

33 for 500m, 30 for 1500m, 28 for 4000m, 27 for 9000m, 22-25 for UT2. That's for yesterday but it's pretty typical for me. (I don't row OTW, and I'm short for my age.)

Now that you got the sub 2 500m, why not extend this to 2000m later?

I once tried this via running. My time was ~13 minutes for 2 miles but I wanted to do it in 10 minutes. I figured since I could already do a quarter in sub 75 that I would just run a little further at 12 mph each day. Did it work? Well I am posting here rather than letsrun.com

my grip began failing even with mixed grip

Have you tried hook grip? I switched to it because I was always paranoid about tearing a biceps pulling mixed.

What strength program you following?

I adapted John Broz's olympic weightlifting routine for powerlifting. I alternate Squat/Bench/Snatch Grip Deadlift EOD w/ Mil Press/Squat/RDL. I work up to a heavy single then drop back and do some doubles and triples. (I don't do singles in the RDL and also just go right to the reps if I ever take a day off.) Right now I am not working particularly heavy as I am mostly focused on injury prevention/rowing.

[PleaseLockIn]

Well done going sub 2:00. It's incremental gains like this that you need to enjoy and focus on. It really doesn't matter how fast or slow that is to someone else, it's all about what you're doing. Squeezing that into a circa 20k session is also something to be proud of.

Thanks man! I am just joking around in my posts, I hope you don't think I sit around stewing about how slow I am. I just look forward to catching up somewhat at some point in the future

What rate did you do the 500m at?

33 for 500m, 30 for 1500m, 28 for 4000m, 27 for 9000m, 22-25 for UT2. That's for yesterday but it's pretty typical for me. (I don't row OTW, and I'm short for my age.)

Now that you got the sub 2 500m, why not extend this to 2000m later?

I once tried this via running. My time was ~13 minutes for 2 miles but I wanted to do it in 10 minutes. I figured since I could already do a quarter in sub 75 that I would just run a little further at 12 mph each day. Did it work? Well I am posting here rather than letsrun.com

my grip began failing even with mixed grip

Have you tried hook grip? I switched to it because I was always paranoid about tearing a biceps pulling mixed.

What strength program you following?

I adapted John Broz's olympic weightlifting routine for powerlifting. I alternate Squat/Bench/Snatch Grip Deadlift EOD w/ Mil Press/Squat/RDL. I work up to a heavy single then drop back and do some doubles and triples. (I don't do singles in the RDL and also just go right to the reps if I ever take a day off.) Right now I am not working particularly heavy as I am mostly focused on injury prevention/rowing.

There are rowing standards for a reason - to see how you are compared to your peers and whether you’d be able to eventually compete at a decent level in the future.

Same thing with strength standards - to give an idea of how well you’re progressing and if not well then you may need to change something. My strength is not great, especially for someone who has lifted for a few years (albeit on and off)

33 in 500m is low - people usually rate higher than this for a 500m. I rate that when I tried 1 minute holding 1:41 when I was tested by a coach (varsity standard was a 1:35 500m). As my coach said I don’t know how to do high rates. Many rate 40+ for a 500m.

What I meant by “extend” is legitimately do intervals at your target pace or slightly slower. Eventually you will be able to do 8 x 500m 2R at 2:00. When you can, next week try a 2k near someone you respect. Hold on for dear life in the 3rd 500m and sprint hard in the last 500.

Your UT2 rate is a bit high. Maybe you’re compensating using rate instead of watts per stroke? I am a bit short for my age too.

Maybe I should try hook grip. Thx

Not working particularly heavy too, in the 5/3/1 and going a bit conservative.

[Ruin Christmas]

3 hours of yard work; my oldest son (18) is away visiting my folks so I have to pick up his chores, also still working on that chicken coop

3.2k UT2
5.5k UT1
5k AT (22:32 i'm now in the 19th percentile)
1800m TR
600m TR
3.1k UT2

[Dangerscouse]

33 for 500m, 30 for 1500m, 28 for 4000m, 27 for 9000m, 22-25 for UT2. That's for yesterday but it's pretty typical for me. (I don't row OTW, and I'm short for my age.)

FWIW, I usually row at r33/34 for 500m, as I find anything higher is a bit of tipping point for me, which is probably a weakness that I need to work on, but I've been saying that for about six years now so don't bet on it.

R22-25 is fine for UT2. As you're not very tall, it's quite common for this range to be used, especially if you're from a running background, but it might be beneficial to train at r20 at least occasionally, just so you get accustomed to the power ratio difference.

R27-30 for the other distances are what I'd aim for too.

[Sakly]

30min row to see how it feels. Got some relief from the pressure in the gut since yesterday afternoon, so thought to give it a try.
Not too bad, but shortened the stroke a bit to prevent too much pressure, which still occurs. And it felt like rowing in mud
Anyway, some meters in and giving some confidence, when no negative effects follow.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
30:11.1	7,220	2:05.4	177	910	17	139
7:30.0	1,799	2:05.0	179	915	18	137
15:00.0	1,794	2:05.4	177	910	18	139
22:30.0	1,798	2:05.1	179	914	18	139
30:00.0	1,796	2:05.2	178	912	18	144
30:11.1	34	2:43.2	80	576	11	144

[jcross485]

16k steady today; 5k, 6k, 5k (1:00 rest).

Almost identical to the session I did on Thursday but trained at 10am as opposed to 6am so garage was about 15F warmer. Numbers were close to identical to Thursday's session with respect to pace / power and average HR; it was good to see I was able to put together more solid aerobic work despite the temps pushing 100F. Strength work planned for tomorrow morning which will be a nice change of pace as my legs started to feel a bit heavy, tired, and just dead by the end of this.

Time Meters Pace Watts Cal/Hr S/M
1:05:47.4 16,000 2:03.3 186 941 18 145

4:06.8 1,000 2:03.4 186 941 18 135
4:06.8 1,000 2:03.4 186 941 18 143
4:06.8 1,000 2:03.4 186 941 18 145
4:06.7 1,000 2:03.3 186 941 18 146
4:06.7 1,000 2:03.3 186 941 18 146
r: 1:00 38
4:06.8 1,000 2:03.4 186 941 18 140
4:06.6 1,000 2:03.3 187 942 18 145
4:06.6 1,000 2:03.3 187 942 18 146
4:06.6 1,000 2:03.3 187 942 18 146
4:06.6 1,000 2:03.3 187 942 18 148
4:06.8 1,000 2:03.4 186 941 18 148
r: 1:00 33
4:06.7 1,000 2:03.3 186 941 18 144
4:06.8 1,000 2:03.4 186 941 18 147
4:06.8 1,000 2:03.4 186 941 18 148
4:06.8 1,000 2:03.4 186 941 18 147
4:06.5 1,000 2:03.2 187 943 18 148
r71

[flatbread]

2 x 20 r24 with :30 r28 pickups every 2min

Short water break between intervals

1:06:01.1 16,114 2:02.9 189 948 22 132

10:00.0 2,433 2:03.3 187 942 20 115
20:00.0 2,565 1:56.9 219 1052 24 139
30:00.0 2,539 1:58.1 212 1030 24 143
40:00.0 2,525 1:58.8 209 1018 25 140
50:00.0 2,542 1:58.0 213 1032 25 142
1:00:00.0 2,403 2:04.8 180 919 22 130

1:06:01.0 1,105 2:43.3 80 576 14 118 kick pick and pause drills

[Ruin Christmas]

FWIW, I usually row at r33/34 for 500m, as I find anything higher is a bit of tipping point for me, which is probably a weakness that I need to work on, but I've been saying that for about six years now so don't bet on it.

R22-25 is fine for UT2. As you're not very tall, it's quite common for this range to be used, especially if you're from a running background, but it might be beneficial to train at r20 at least occasionally, just so you get accustomed to the power ratio difference.

R27-30 for the other distances are what I'd aim for too.

Thanks! Appreciate your wisdom. I will give occasional r20 a go.

[Ruin Christmas]

I will give occasional r20 a go.

In fact I tried it tonight. however between keeping track of my pace and HR it was too much to concentrate on and I gave up and ended up with r23. Just did 30' at UT2 - too busy making classes, labs, and powerpoints today. At least i kept my streak alive and my UT2 pace has dropped to ~2:35.

[iain]

30min row to see how it feels. Got some relief from the pressure in the gut since yesterday afternoon, so thought to give it a try.
Not too bad, but shortened the stroke a bit to prevent too much pressure, which still occurs. And it felt like rowing in mud
Anyway, some meters in and giving some confidence, when no negative effects follow.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
30:11.1	7,220	2:05.4	177	910	17	139

Good to see you back rowing!

A very respected GI surgeon told me years ago that to avoid/minimse diverticulitis you need to have plenty of roughage in your diet. It is pushing on this that keeps the intestinal muscles fit. More recently a less eminent surgeon suggested that I largely cut roughage from my diet. Not sure whether thought has moved on, but I suspect that he was advising for the short term. Hopefully I have over 25 years more in me so not ready to start a slow decline. If exercise drops off later in life this means the gut has to work harder! So I have ignored the second "expert". Much less diverticula issues than my father or grandfather and just accept that sometimes I will suffer from flatulence!

[Dangerscouse]

I will give occasional r20 a go.

In fact I tried it tonight. however between keeping track of my pace and HR it was too much to concentrate on and I gave up and ended up with r23. Just did 30' at UT2 - too busy making classes, labs, and powerpoints today. At least i kept my streak alive and my UT2 pace has dropped to ~2:35.

It will feel strange to start with, and you'll instinctively revert to what you're used to, so don't it incrementally over quite a long time. I managed it by dropping 1 spm every 7-10 days, or maybe a bit longer as you want to adapt, consolidate, drop.

[Dangerscouse]

I've found an independent gym close to where we're staying for a week, so I'm going to use it instead of my usual slob out, drink and eat too much type of holiday.

I had high hopes, but the max drag factor was 105, so they vanished quickly, but at least it felt smooth (only 2.4mm), so this further reinforced my decision to get a new chain and sprocket.

I might give the bikerg a go tomorrow, as I've never been on one

Time Meters Pace Watts Cal/Hr S/M
34:22.8 9,000 1:54.6 233 1100 22
6:05.5 1,500 2:01.8 194 966 19
r: 0:55 15
5:41.4 1,500 1:53.8 237 1117 22
r: 0:59 14
5:58.6 1,500 1:59.5 205 1005 19
r: 1:04 11
5:27.4 1,500 1:49.1 269 1226 25
r: 1:40 23
6:03.7 1,500 2:01.2 196 976 19
r: 2:09 25
5:06.2 1,500 1:42.0 329 1432 31
r: 1:45 18
r106

[Dangerscouse]

Much less diverticula issues than my father or grandfather and just accept that sometimes I will suffer from flatulence!

I hadn't even heard of diverticulitis until this forum, but now I'm seeing that it's more common than I realised. Can you have a milder, undiagnosed version or is it very obvious when you're suffering from it?

[alex9026]

I will give occasional r20 a go.

In fact I tried it tonight. however between keeping track of my pace and HR it was too much to concentrate on and I gave up and ended up with r23. Just did 30' at UT2 - too busy making classes, labs, and powerpoints today. At least i kept my streak alive and my UT2 pace has dropped to ~2:35.

It will feel strange to start with, and you'll instinctively revert to what you're used to, so don't it incrementally over quite a long time. I managed it by dropping 1 spm every 7-10 days, or maybe a bit longer as you want to adapt, consolidate, drop.

Twelve months ago, the thought of going r18 (I'm 6'2 so let's say for arguments sake it's like you going r20) didn't enter my mind, it felt awkward. In time, it started to feel more natural. I typically only do it once a week, though, r20 is my default comfortable steady session rating.

[alex9026]

I've found an independent gym close to where we're staying for a week, so I'm going to use it instead of my usual slob out, drink and eat too much type of holiday.

I had high hopes, but the max drag factor was 105, so they vanished quickly, but at least it felt smooth (only 2.4mm), so this further reinforced my decision to get a new chain and sprocket.

I might give the bikerg a go tomorrow, as I've never been on one

Time Meters Pace Watts Cal/Hr S/M
34:22.8 9,000 1:54.6 233 1100 22
6:05.5 1,500 2:01.8 194 966 19
r: 0:55 15
5:41.4 1,500 1:53.8 237 1117 22
r: 0:59 14
5:58.6 1,500 1:59.5 205 1005 19
r: 1:04 11
5:27.4 1,500 1:49.1 269 1226 25
r: 1:40 23
6:03.7 1,500 2:01.2 196 976 19
r: 2:09 25
5:06.2 1,500 1:42.0 329 1432 31
r: 1:45 18
r106

Chain and sprocket for your Erg? I tried the BikeErg once, quite liked it and if I had the opportunity to, I'd favour one post interval session instead of my typical 5-10k on the RowErg. However, it's a bit of a luxury I can't justify when that would be its primary purpose.