What Training Have You Done Today?

[nick rockliff]

Finally back on the erg today, first time since 13th June. Had to replace the battery in my Garmin Dual first though. Managed to find the screwdriver that came with it when I bought it in Aug 2022. However, one of the screws wasn't tight and when I go the back off the threaded post that the screw was split down the middle. Obviously it's been overtightened or cross threaded during manufacture. The inside was filled with salt crystals and other rubbish. Cleaned out the best I could, fitted the new battery and replaced the back with three screws.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,380 2:01.9 193 964 20 97
5:00.0 1,230 2:01.9 193 964 20 75
10:00.0 1,230 2:01.9 193 964 20 65
15:00.0 1,230 2:01.9 193 964 20 74
20:00.0 1,230 2:01.9 193 964 20 99
25:00.0 1,230 2:01.9 193 964 20 90
30:00.0 1,230 2:01.9 193 964 20 184

Obviously from the figures above, the HRM is not functioning and now in the bin and another on order.

[p_b82]

was def thirsty before I started and a touch dehydrated - as usual felt tough at about the 25min point - but while HD was considered I disallowed the chimp to occupy my mind today - didn't help that I'd not sat right, and had to adjust to get the blood flowing i-n my right leg properly for the last 5 mins. - was funny how much easier it became when that was sorted via a wriggle...

Time Meters Pace Watts Cal/Hr S/M
37:30.0 8,743 2:08.6 164 865 24 169
8:00.0 1,867 2:08.5 165 867 24 157
16:00.0 1,868 2:08.4 165 867 24 168
24:00.0 1,863 2:08.8 164 863 24 172
32:00.0 1,858 2:09.1 162 858 24 175
37:30.0 1,288 2:08.1 166 872 24 177

[flatbread]

Long day on the slides. I've seen the figure of 50% of 2k watts as viable UT2. I haven't done a 2k this year, and won't until the fall, but 150w was my target today.

1:55:20.6 26,008 2:13.0 149 811 18 118

10:00.0 2,276 2:11.8 153 825 17 118
20:00.0 2,278 2:11.6 153 827 17 122
30:00.0 2,279 2:11.6 153 828 18 120
40:00.0 2,269 2:12.2 151 821 18 122
50:00.0 2,275 2:11.8 153 825 19 122
1:00:00.0 2,267 2:12.3 151 819 19 118
1:10:00.0 2,260 2:12.7 150 814 19 120
1:20:00.0 2,263 2:12.5 150 817 19 121 (water break)
1:30:00.0 2,267 2:12.3 151 819 20 119
1:40:00.0 2,265 2:12.4 151 818 20 124
1:50:00.0 2,261 2:12.6 150 815 20 116

[Jbrown1215]

Although Row Wars doesn't seem to be as heavily subscribed as the Endurance Series was earlier this year, it's run by two of my Sub7 teammates and many in our team are competing. If last year's Row Wars is any indication, the remaining weeks should feature some fun, unique, and challenging workouts. A great way to keep training fun and get the competitive juices flowing during the summer lull in the indoor rowing calendar.

I've spent much of this week hammering away at the Row Wars Week 1 challenge: 10x213m/0:20r with scoring for overall time as well as each of reps 8, 9, & 10. The question this workout asks of you is just how hard are you willing to push on reps 1-7? Leave too much in the tank and get skewered on overall time. Go too hard and risk melting down during the sprints at the end... A fine balancing act is required.

Today was my third and final attempt:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
6:30.7	2,130	1:31.7	454	1861	36
0:41.0	213	1:36.2	393	1651	35
0:41.1	213	1:36.4	390	1641	34
0:41.0	213	1:36.2	393	1651	34
0:40.9	213	1:36.0	395	1661	34
0:41.1	213	1:36.4	390	1641	34
0:41.1	213	1:36.4	390	1641	32
0:41.0	213	1:36.2	393	1651	34
0:34.3	213	1:20.5	671	2607	44
0:34.4	213	1:20.7	665	2587	45
0:34.7	213	1:21.4	648	2528	47
r643	

20 seconds rest is just barely enough to let the sting dissipate, and then you're right back in!

[Jbrown1215]

3:31.7 1,108 1:35.5 401 1681 33
1:35.2 500 1:35.2 406 1696 34
1:35.3 1,000 1:35.3 404 1691 33
0:21.2 1,108 1:38.1 370 1574 31

2k HD. I post the good days, stands to reason I should post the bad. Warm up felt good, mind was willing, but as I passed through the 1k barrier, it's like someone pulled a handbrake on. This wasn't a case of "hang in for a few hundred metres" type feeling, it was a "not happening today" realisation. Last Friday's CTC, Monday's 500 repeats, even yesterday's 60mins r19 @ 1:59-2:00, was probably all too much to give an honest account today.

Aw man; it's happened to all of us before. Some days the mind/body just aren't in sync. Have you done other "predictor" sessions recently that tell you sub-6:20 is achievable right now (assuming that was your target)?

[alex9026]

Aw man; it's happened to all of us before. Some days the mind/body just aren't in sync. Have you done other "predictor" sessions recently that tell you sub-6:20 is achievable right now (assuming that was your target)?

Not true predictors as such, I'm a firm believer that the best predictor is to just go out and do it! Last month's CTC (under 1:35 across the three) was my best indicator, but that was a true "on the limit" session for me.

I've learnt over the last 6-8 weeks I have two "hard" sessions in me a week, despite dropping the volume considerably (on the Erg anyway, I'm doing a little cross training). I'll order a heart rate monitor, no reason for my stubbornness to get the better of me when I can use it to my advantage to ensure I can really cap the easy work.

Ironically, I was listening to an interview with Eddie Fletcher (a very well respected coach and sports scientist in the UK) during a 15k piece the day before this when he said "a steady 15k isn't an easy session" (paraphrasing here), so perhaps I was doomed from the start. I had the day off work, I didn't want to "waste it" on an easy twenty minutes when in all honesty, that would've been the sensible thing to do, especially 24 hours after 500m repeats. So to conclude my ramblings, I probably need to look at my programming, too. Sometimes, less is more...

[p_b82]

The distance thing is something that I picked up while doing my marathon training; 90mins of tootling along, is still a lot of back and forth even if the work doesn't "feel" hard. (the plans only had one "really long" row at FM pace per week which kinda re-enforced that to me, as otherwise there would likely be more)

[rdraheim]

This is my 11th time on a rowing machine (my gym only has 4 SkillRow machines) and I'm greatly enjoying it.

Slow, steady and building base (trying to keep HR low ... Garmin F45 says always under 120bpm ... but should get a strap)

lvl: 4/10
df: 125
t: 24:07.0
d: 5037m
split: 02.23.6/500m
s/m: 20
avg W: 122
rep: 488

working on form and watching the power curve with each stroke.

quite enjoyable actually.

[Sakly]

60mins again, semi-blind. Pushed on the last split to see if some stroke power comes back.
Yesterday evening had an outdoor strength session.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:00:00	14,364	2:05.3	178	912	17	137
7:30.0	1,791	2:05.6	177	907	18	133
15:00.0	1,795	2:05.3	178	911	17	134
22:30.0	1,794	2:05.4	177	910	17	135
30:00.0	1,776	2:06.6	172	892	17	131
37:30.0	1,778	2:06.5	173	894	17	135
45:00.0	1,766	2:07.4	169	882	17	135
52:30.0	1,769	2:07.1	170	885	17	139
1:00:00	1,896	1:58.6	209	1020	17	159

[nick rockliff]

New HRM arrived so did the same session as yesterday

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,380 2:01.9 193 964 20 142
5:00.0 1,230 2:01.9 193 964 20 130
10:00.0 1,230 2:01.9 193 964 20 137
15:00.0 1,230 2:01.9 193 964 20 141
20:00.0 1,230 2:01.9 193 964 20 144
25:00.0 1,230 2:01.9 193 964 20 149
30:00.0 1,230 2:01.9 193 964 20 151

After over two weeks off the erg this is where I would have expected my HR to be.

[KeithT]

I haven't posted for a while again. Unfortunately I am still having some med issues and it seems Erging aggravates it. This is worrisome and I hope it's temporary but the correlation seems strong. I am still doing some weights and doing some treadmill and outdoor hikes for some cardio but really want to get back on the rower. I did a session this past weekend and it was not only difficult but definitely triggered my issues to get get worse. I missed the Erg when I dealt with injuries in the past but this is driving me crazy since not injury related.

[KeithT]

12:22.2 4,000 1:32.7 438 1808 34
1:33.0 500 1:33.0 435 1797 34
1:32.9 500 1:32.9 437 1802 32
1:32.9 500 1:32.9 437 1802 32
1:32.8 500 1:32.8 438 1807 33
1:32.9 500 1:32.9 437 1802 35
1:33.0 500 1:33.0 435 1797 34
1:32.9 500 1:32.9 437 1802 37
1:31.7 500 1:31.7 454 1862 37

8x500/3:30

I reas the English indoors are on in September with entries opening tomorrow. On the assumption there will be a 2k on the cards, I'm going to run a couple of cycles of the lunch hour plan, opening up with this today. I really need to get a 2k and 5k TT in the legs to really see where I am, ideally in this first cycle. I won't be entertaining the CTC/team Challenge in July so that opens up a couple of days for a hard effort.

This looks pretty strong!

[KeithT]

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?

FWIW I always have found you humble and definitely not "full of yourself"

[jcross485]

7/1 - Long day of travel and work but snuck in a session at a park / outdoor gym on my way back home.

Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (15 reps per leg) - 1 round BW, 20 rounds w/ 10kg weight vest.

---

7/2 - Shorter strength session in the garage. I did not feel particularly good but it was light so not difficult in the least.

Empty Barbell Warmup: Band Dislocations, Barbell Row, Standing Press, Barbell Row, SLDL / RDL, Band Dislocations (10 reps each).

Deadlift: 135 x 5, 205 x 5, 255 x 5, 295 x 5 x 5 sets

Weighted Pull-Up s/s Weighted Dip: BW x 5, +10lbs x 5 x 4 sets; last set AMRAP

---

7/3 - A 12k steady session to work on getting the erg legs back again. I will probably hit one more steady session somewhere around 15k-16k before hopping back to normal erg programming with some intensity. This session actually went really well; got a bit later start (~2-3 hours) than I would have liked so a bit warmer in the garage but HR stayed in a good place for the effort. Towards the end of the session, I was a bit reflective in that, just 6 months ago or so, my steady state paces were not quite this quick for the same HR, and that was with the garage temps ideal for training; essentially, I am fitter while training in temps 40-60 degrees warmer than what the winter months bring. It's a good reminder to stay the course, keep putting in the meters, and in a few months, I should be able to push for some big PR's.


Time Meters Pace Watts Cal/Hr S/M
49:12.4 12,000 2:03.0 188 947 18 141

6:09.2 1,500 2:03.0 188 946 18 132
6:09.2 1,500 2:03.0 188 946 18 138
6:09.0 1,500 2:03.0 188 947 18 142
6:09.0 1,500 2:03.0 188 947 18 144
r: 2:00 27
6:08.9 1,500 2:02.9 188 947 18 141
6:09.0 1,500 2:03.0 188 947 18 144
6:09.1 1,500 2:03.0 188 946 18 144
6:09.0 1,500 2:03.0 188 947 18 145

[Dangerscouse]

That really triggered you
Didn't get it either...
Good session!

Hahahaha. Too much work stress and reading it after a night out and too many drinks wasn't a good idea