What Training Have You Done Today?

[Dangerscouse]

Great you got it done and a very respectable result, too!
Not so great with the flywheel, but happy there was no serious damage or even injury happening

Same here mate, 2 attempts, 2 fails on 7 min interval! Trying to hit my 5k pace from 2 months ago. Not happening. I will do it sensibly tonight.

Good work, hope you’re well.

Quite an eventful morning here Stu. This is why I don't trust myself with anything beyond the very basics of mechanical work on my bike! Good on you for getting a tough piece in the legs.

Thanks fellas. Going from df120 to df0 in one stroke isn't recommended, and it leaves you being cautious for too long. Admittedly I probably wouldn't have gone any faster regardless, apart from maybe in the one minute interval

This was always going to be a of a testing patch so I'm glad I still got stuff done. Not what I wanted, but not doing it all was not an option

[nick rockliff]

Not been on the erg since 13th June. Been down in super hot SW rural France, glad we had a private pool! Was 37c most days.

My fourth trip through France in an EV and again no problems but many more EVs on the road now.

Back on the erg tomorrow but not expecting much.

[flatbread]

Bike day. 2hrs at 195w, HR 110.

[Sakly]

60mins steady state, blindrowing. 13h fasted.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:00:00	14,169	2:07.0	171	887	17	135
7:30.0	1,770	2:07.1	170	886	17	135
15:00.0	1,771	2:07.0	171	887	17	133
22:30.0	1,786	2:05.9	175	902	17	136
30:00.0	1,768	2:07.2	170	884	17	134
37:30.0	1,760	2:07.8	168	876	17	135
45:00.0	1,765	2:07.4	169	881	17	136
52:30.0	1,776	2:06.6	172	892	17	136
1:00:00	1,772	2:06.9	171	888	17	138

Not very hot in the basement, but enough to get a sweat with a fan running on low speed. Fatigued muscles from outdoor strength session yesterday evening added their value

[p_b82]

Still very hot here, and got stuck on a coding challenge again (and found an even easier solution to one that I solved via more complicated methods before) got to love/hate the flexibility of a high level scripting language with a number of different ways to do the same thing.

Time was therefore short so after quickly resetting my office post weekend guests I cut the anti-slip matting and placed the trimmed part under the back, loosely dropped the front bar on the remainder.

In the middle of the faster split I hit 1:35.x@r33 strapless (I think it was ~400w) with very minimal slippage, so looks like I've solved one previous issue too.

Time Meters Pace Watts Cal/Hr S/M
5:00.0 1,198 2:05.2 178 913 23
1:00.0 229 2:11.0 156 835 23
2:00.0 232 2:09.3 162 857 22
3:00.0 259 1:55.8 225 1075 27
4:00.0 241 2:04.4 181 924 23
5:00.0 238 2:06.0 175 901 23

[Gr8BigFun]

A rather pedestrian 5k maintenance row sandwiched between 1k warmup and cooldown rows.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR	
20:26.6	5,000	2:02.6	190	952	22	146
4:12.2	1,000	2:06.1	175	900	22	132
4:03.8	2,000	2:01.9	193	964	22	142
4:05.2	3,000	2:02.6	190	953	22	148
4:06.3	4,000	2:03.1	187	944	22	149
3:59.1	5,000	1:59.5	205	1004	23	159

I took it easy after a PB 30 minute row on Sunday where I tweaked my back on the very last pull. Have to do a better job of keeping my form at the end of a hard row. After a rest day yesterday where my back muscles were tender but functioning I woke up pain free this morning. I paid close attention to form and was very happy that the pain did not resurface. Will continue to take it easy for the next couple of days until I am certain the back is fully healed.

Happy Canada Day!

[flatbread]

Warm up


21:27.6 5,008 2:08.5 165 866 18 122

5:00.0 1,163 2:08.9 163 861 19 121
10:00.0 1,154 2:09.9 159 848 18 123
15:00.0 1,169 2:08.3 166 870 18 122
20:00.0 1,182 2:06.9 171 889 19 123
21:27.5 340 2:08.6 164 865 18 125

Main set 3 x 8min 2min r


Time Meters Pace Watts Cal/Hr S/M
24:00.0 6,363 1:53.1 242 1131 26 141
8:00.0 2,119 1:53.2 241 1129 26 140
8:00.0 2,121 1:53.1 242 1131 27 142
8:00.0 2,124 1:52.9 243 1134 27 142
r1,026

Zone 2 meters

45:00.3 10,008 2:14.9 143 790 19 119
5:00.0 1,126 2:13.2 148 809 18 122
10:00.0 1,131 2:12.6 150 816 19 116
15:00.0 1,122 2:13.6 146 804 19 118
20:00.0 1,121 2:13.8 146 802 19 116
25:00.0 1,120 2:13.9 146 801 19 123
30:00.0 1,116 2:14.4 144 796 20 118
35:00.0 1,112 2:14.8 143 790 20 125
40:00.0 1,107 2:15.5 141 784 20 124
45:00.0 1,052 2:22.5 121 715 18 114

[Kerry1960]

July CTC today. Never done anything like this before. Satisfied but can probably do slightly better so may have another go later in the monrh.

Time Meters Pace Watts Cal/Hr S/M
2:05.8 700 1:29.8 482 1960 43 125
0:18.7 100 1:33.5 428 1773 45 104
r: 1:10 40
0:18.0 100 1:30.0 480 1952 43 120
r: 1:10 45
0:18.0 100 1:30.0 480 1952 43 124
r: 1:10 41
0:17.8 100 1:29.0 496 2008 44 126
r: 1:10 47
0:17.8 100 1:29.0 496 2008 44 130
r: 1:10 57
0:17.8 100 1:29.0 496 2008 44 135
r: 1:10 46
0:17.8 100 1:29.0 496 2008 44 136
r276

[Dangerscouse]

48:39.8 12,000 2:01.6 194 968 20 131
6:07.6 1,500 2:02.5 190 954 20 124
6:05.4 3,000 2:01.8 194 966 20 125
6:04.7 4,500 2:01.5 195 970 20 128
6:04.2 6,000 2:01.4 196 973 20 131
6:04.4 7,500 2:01.4 195 972 20 133
6:04.1 9,000 2:01.3 196 973 20 135
6:04.3 10,500 2:01.4 195 972 20 138
6:05.1 12,000 2:01.7 194 968 20 139

I did this row this morning before leaving for a team meeting, but as I'm allegedly so full of myself can we please pretend that it was 1:01.6 average pace?

[Dangerscouse]

In the middle of the faster split I hit 1:35.x@r33 strapless (I think it was ~400w) with very minimal slippage, so looks like I've solved one previous issue too.

That's impressive and makes me realise that I need to work on my strapless rowing. R27 and circa 1:42 is still my limit.