What Training Have You Done Today?

[Dangerscouse]

So to conclude my ramblings, I probably need to look at my programming, too. Sometimes, less is more...

I have had quite a lot of sessions that feel like someone has pulled the plug and instantly I feel unable to carry on. No gradual decline, just an extreme drop.

Was that a Tony Larkman podcast with Eddie? I'd like to have a listen to that.

The 2k was great while it lasted so don't attach too much importance to the HD. Something that I read recently by Steve Magness is that biology follows belief, so keep focused on that

[Dangerscouse]

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.

Really sorry to read this mate, and hopefully it is temporary.

[Dangerscouse]

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

Thanks Keith. I've lost interest in trying to convince him of anything or trying to defend myself. I've got far better things to deal with atm.

[Dangerscouse]

1:00:00.0 15,388 1:56.9 219 1052 22 149
30:00.0 7,448 2:00.8 198 982 20 140
r: 1:00 42
20:00.0 5,194 1:55.5 227 1081 24 154
r: 2:00 29
10:00.0 2,745 1:49.2 268 1222 28 167
r71

I had no idea of what to do, and then I remembered I'd not done this for a while. It's a good line in the sand to revisit in a few weeks to check on progress, as this definitely felt harder than it should have done.

[p_b82]

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.

Sorry to read this - hope that you're able to get things settled/sorted soon.

Thanks Keith. I've lost interest in trying to convince him of anything or trying to defend myself. I've got far better things to deal with atm.

You got a sorta apology - without being replied to directly.

My take on that whole outburst, is that there's more a W-Framework out there in the wild; and you only get the plan through the direct coaching. (which is absolutely fine and I've no arguments with that)

I tried to read through some of that unstructured long winded posts (in 3 different places and none of it directly linked to the rest) and due to the way my brain works struggle to get the salient info out of it.

If there was a desire to consolidate that into an easily digestible form available to the general public, then we'd all talk about the WP more. (because it would be more like a plan - you read it, you get a schedule you can easily apply to oneself etc)

[rdraheim]

Seems that the gym has two SkiErg that never get used.

The gym has 4 SkillRows (TechnoGym) and they were all full when I was there (with me).

Goals:

0. get on the machine (this my 13th row)
1. keep HR below 140 (success)
2. work on form based on some commentary in my intro thread (better)
3. learn what 18-20 s/m feels like (still too fast)
4. see what pace/data is the result of a 140bpm cap (success)

drag factor (avg): 125
lvl: 4/10
t: 30:16
s/m: 21
W avg: 104
reps: 632
pace: 2.30.7/500m
d: 6024m
kcal: 233

spilts every 500m (2:29/2:30/2:27/2:28/2:31/2:28/2:28/2:32/2:31/2:32/2:33/2:25)

have a nice weekend everyone

[jcross485]

7/4 - Strength work.

For the time being, moving to 3 strength days a week and 3 erg days a week or essentially alternating between strength and erg sessions; I will likely keep this for the next 6 weeks or so.

For some reason, the inside of both of my elbows were a tad sore, almost like a tendonitis issue; I am not sure where it came from as it popped up this morning out of nowhere. Maybe the sheer volume of work last week? Either way, I took it a bit easier with the strength work and skipped pull-ups and dips to let the elbows rest a bit and did some core work instead. There's been something I've wanted to try and accomplish for a bit now that I gave a go today to see where I was at and was pleasantly surprised that it was not an issue - the standing ab wheel rollout. Now that I know I can do them, I am going to work on building them up a bit.

Empty Barbell Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL/RDL, Band Dislocations; 10 reps each, 2 rounds.

Deadlift: 135 x 3, 205 x 3, 255 x 3, 295 x 3, 335 x 3 x 5 sets

Kneeling Ab Wheel Rollouts: BW x 5 x 5 sets

Standing Ab Wheel Rollout: BW x 1

[p_b82]

Had a thumping headache and ducked out of work early, so decided I'd do a RT loop and at "whatever pace felt right for however long"

turns out it was over an hour.... and it got rid of the headache after about 20mins.

and right at the end my ego "forced" me to have a crack at catching some-one doing a 2k who appeared to not want to let a 15k person beat them - I caught them with 400m to go & they opened up... turns out even with giving them a ~200m headstart I was able to reel them in at the end...

amusing spike at the end 1:46@r33 with 190Hr (max) - you can see each time I burped due to the dip in Hr too

felt pretty good through all this - slow enough I could zone out, fast enough I feel like it was getting decent work done - if I had fluids to hand I reckon I'd have been able to keep going for a HM at this pace (which is a lot faster than my PB(@r20))

Time Meters Pace Watts Cal/Hr S/M
1:06:30.3 15,029 2:12.7 150 814 23 168
10:00.0 2,262 2:12.6 150 816 22 149
20:00.0 2,253 2:13.1 148 810 23 162
30:00.0 2,250 2:13.3 148 808 23 164
40:00.0 2,252 2:13.2 148 809 23 170
50:00.0 2,253 2:13.1 148 810 23 172
1:00:00.0 2,261 2:12.6 150 815 23 176
1:06:30.3 1,500 2:10.1 159 847 24 185

[flatbread]

Yesterday was a bike day.

Today 2 x 15min threshold. Looking closer to 7min, but not in a hurry to do a test.

1:00:00.4 14,510 2:04.0 183 930 22 129

5:00.0 1,158 2:09.5 161 854 19 112
10:00.0 1,159 2:09.4 161 855 19 124
15:00.0 1,301 1:55.2 228 1085 26 131
20:00.0 1,306 1:54.8 231 1095 25 136
25:00.0 1,311 1:54.4 234 1104 26 138
30:00.0 1,054 2:22.3 121 717 18 116
35:00.0 1,303 1:55.1 229 1089 27 137
40:00.0 1,307 1:54.7 232 1096 26 139
45:00.0 1,311 1:54.4 234 1104 27 140
50:00.0 1,115 2:14.5 144 794 19 125
55:00.0 1,110 2:15.1 142 788 19 117

[alex9026]

Was that a Tony Larkman podcast with Eddie? I'd like to have a listen to that.

The 2k was great while it lasted so don't attach too much importance to the HD. Something that I read recently by Steve Magness is that biology follows belief, so keep focused on that

Yes it was, I've listened to the majority of them now, some great insights from some truly great Erg'ers.

I think a bit of practice and repetition at say 80-90% effort would do me the world of good, over the coming weeks they may take precedent over getting two interval sessions in a week, especially as I've a busy July/August.

[alex9026]

This looks pretty strong!

Thanks Keith, would be good to go under 1:32's here, something I couldn't quite manage last summer.

Sorry to hear about your issues, I hope you get to the bottom of them soon.

[Dangerscouse]

You got a sorta apology - without being replied to directly.

My take on that whole outburst, is that there's more a W-Framework out there in the wild; and you only get the plan through the direct coaching. (which is absolutely fine and I've no arguments with that)

I tried to read through some of that unstructured long winded posts (in 3 different places and none of it directly linked to the rest) and due to the way my brain works struggle to get the salient info out of it.

If there was a desire to consolidate that into an easily digestible form available to the general public, then we'd all talk about the WP more. (because it would be more like a plan - you read it, you get a schedule you can easily apply to oneself etc)

Thanks Pete. I've got far too many things to think about at the moment, both personal and professional, so I'm really not proud of my reaction mainly because I could have conveyed the same message in a far better way.

We are all different, but in my humble opinion, simpler is usually better, eg a version of Occam's Razor

[Dangerscouse]

1:02:31.5 15,000 2:05.0 179 915 18 126
7:49.5 1,875 2:05.2 178 913 18 120
7:46.4 3,750 2:04.3 182 926 18 122
7:48.1 5,625 2:04.8 180 919 18 123
7:49.1 7,500 2:05.0 179 915 18 127
7:47.8 9,375 2:04.7 180 920 18 129
7:49.5 11,250 2:05.2 178 913 18 128
7:49.5 13,125 2:05.2 178 913 18 130
7:51.7 15,000 2:05.7 176 905 18 130

This felt fairly horrible. I had to just row with a general feeling of 60% effort, and hope that it improved as I progressed, which it didn't

[p_b82]

Thanks Pete. I've got far too many things to think about at the moment, both personal and professional, so I'm really not proud of my reaction mainly because I could have conveyed the same message in a far better way.

We are all different, but in my humble opinion, simpler is usually better, eg a version of Occam's Razor

Sorry to hear you've got things going on - and I wouldn't sweat your reaction either; imo your not the one that's come off looking worse in the interaction.

Simpler isn't always better - but if something is complicated then it needs to be as concise as it can be to make up for the complexity.

Simple might get you 90% there, but that last 10% needs the complexity - I see it all the time with scripting I do & writing requirements + documentation (which I also do - I'm a rare beast in that respect who knows how to do both "properly")

[PleaseLockIn]

Barely able to do AMRAP for 2 reps deadlift 110kg 6 reps 35kg OHP. Had a stressful personal issue. Complaining about someone.

This is why we have deload weeks, and why Seiler says to not race intervals. 7 sessions a week is still doable, but next week is deload week, no tempo, and I could devote 1 of the 7 to mobility/very light crosstraining