What Training Have You Done Today?

[nick rockliff]

Erg still outside, last session 34.2c and 25% humidity, today 19c and 65% humidity. Very windy today and had forgotten how this affects drag factor. One min your on 122 then next stroke 130. Raining too but was undercover.

Did a 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,525 2:05.9 175 902 19 129
5:00.0 1,191 2:05.9 175 902 20 119
10:00.0 1,191 2:05.9 175 902 20 123
15:00.0 1,190 2:06.0 175 901 20 125
20:00.0 1,191 2:05.9 175 902 20 130
25:00.0 1,190 2:06.0 175 901 20 132
30:00.0 1,191 2:05.9 175 902 20 134
35:00.0 1,191 2:05.9 175 902 20 135
40:00.0 1,191 2:05.9 175 902 19 138

Erg outside experiment has ended, back inside now. Too much hassle having it outside.

[Dangerscouse]

Well last laugh on me Stu. Start of my third rep tonight I broke the lower hanger bolt on the right side. Exactly the same one that broke 18 months or so ago. I managed to drill out the remains of the bolt and had a spare bolt from last time so have already repaired the erg...but I will both order a spare and email C2 Info as this really shouldn't be happening. Seems that bolt just isn't fit for purpose. I was was pulling around 1:58 r20 strokes at the time, so some pressure...but not exactly Brian Shaw!

How did your drill it out Mike? I started to try and replace it tonight, but then I realised I probably need someone to help.

The bolt has sheared off, and I think it might be the replacement bolt too. I try to get it repaired tomorrow as it's still hanging on with only one bolt attached

[KeithT]

Should have been 8 x 500 3r. With about 50m remaining on the penultimate interval, the hangar shaft bolt snapped AGAIN. I'd like to say it's due to my extreme power, but it's probably due to my poor DIY, or a faulty part.

I was just getting into it too, and squeezing more out as my confidence grew, but it's really disorientating when the shaft snaps, as you can't easily see the problem, but you can feel it.

Time Meters Pace Watts Cal/Hr S/M
11:37.6 3,500 1:39.6 354 1517 30 159
1:39.6 500 1:39.6 354 1519 31 156
1:39.6 500 1:39.6 354 1519 31 156
1:39.5 500 1:39.5 355 1522 31 159
1:39.5 500 1:39.5 355 1522 31 161
1:39.5 500 1:39.5 355 1522 31 161
1:39.6 500 1:39.6 354 1519 31 160
1:40.3 500 1:40.3 347 1493 31 163
r1,760

Oh, that's bad! Still a good workout in, but can you fix it out is it really broken?

I say it's the power!

[MPx]

How did your drill it out Mike? I started to try and replace it tonight, but then I realised I probably need someone to help.

Not quite sure what you're asking Stu. To replace the hanger in the frame, you'll need to disassemble both steps (7 screws in each step face, unthread the strap, then two bolts for each belly moulding). You do need to (manually) force the two sides of the frame apart a bit to be able to remove and replace the hanger rod. Once its back in place its just a question of putting all of the bolts and screws back in.

If you mean how to drill out the broken bolt in the hanger... then given its just a standard steel bolt it can be drilled with a HSS or cobalt drill bit using a very low speed drill. I used a 2mm or 2.5 mm drill. Once you have a hole maybe 6-10mm deep you can use an extraction tool (like these by Hilka https://cpc.farnell.com/hilka-tools/124 ... gJlOPD_BwE) and it basically just unscrews.

I have all these tools anyway as I'm always doing stuff and have found over the years that having the right tools makes everything much easier, but clearly if you need to buy the tools to do it, its not worth it - the replacement pieces are less than £3.

I've had an exchange with C2 and they have been great as usual. They believe that the bolt is well up to the job, but that the plastic footstep belly can flex a bit under load and over time the flexing fatigues the bolt. Therefore they were keen to ensure that I had a reinforcing kit and are sending me one. I "think" the kit is just a metal triangular plate that is clamped to the side of the footrest belly by the hanger bolt and if it is then I have one in there already - bad news. I'll obvs be able to tell when the kit arrives and I can see what it is. If its something else I'll let you know. Does your erg already have that reinforcing triangular metal plate Stu?

[flatbread]

23k UT2

[Dangerscouse]

Does your erg already have that reinforcing triangular metal plate Stu?

Ok, thanks Mike. It was a (vague) query about how to drill it out, but as I've basically only got the equivalent of a child's first DIY kit, the drill I've and drill bits aren't going to be any use.

Yes, I've got the triangle plate, but I'm not convinced that the bolt is fit for purpose, but there's not much else we can do. It seems really strange to me that it last almost six years with no issue, and now it's happened twice in quick succession, but I can't say with 100% certainty that it was the lower bolt that sheared last time.

It's a pain in the proverbial trying to unbolt it, especially as I don't have much spare time at the moment, but it needs to be done

[Dangerscouse]

:09.1 10,000 1:54.4 233 1103 24 139
4:53.8 1,250 1:57.5 216 1042 24 123
4:48.7 2,500 1:55.4 227 1082 25 131
4:46.4 3,750 1:54.5 233 1101 25 134
4:46.1 5,000 1:54.4 234 1103 24 139
4:45.8 6,250 1:54.3 234 1106 25 142
4:45.0 7,500 1:54.0 236 1113 24 144
4:43.6 8,750 1:53.4 240 1125 25 146
4:39.6 10,000 1:51.8 250 1161 25 154

10k straight into erg repair, which was easier than I remembered it. Last 2k was just to slightly ramp up the pressure in preparation for the English Indoor Rowing Championship.

This felt good enough to have done a HM, albeit that might have been different if I'd actually done it

[jcross485]

7/15 - "Strength work". Long day with travel for work; out the door at 4a and home a bit after 6p. Travel was by car though so I took my weight vest with me and more or less promised myself I would find a way to do something at some point. There is an outdoor gym that's open to the public about a mile off a highway I was on to get back home so I stopped off for a weight vest session. I set a bare minimum, set a cap or maximum, and did rounds based on feel. I ended up pushing for the cap so I got a pretty good session in all things considering even if it was off plan. Back home now and temps have finally dipped below 110F so garage might be cooling down a tad for the next week or so.

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

[p_b82]

this felt horrible from the start - hot and sweating and not sure it should have felt as tough today at that pace. Maybe change in routine and real world stresses...

Dog sitting later until sunday, so might be the last row of the week too.

Time Meters Pace Watts Cal/Hr S/M
26:27.3 6,015 2:11.9 152 824 21 166
5:00.0 1,132 2:12.5 150 817 22 155
10:00.0 1,141 2:11.4 154 830 22 164
15:00.0 1,136 2:12.0 152 823 22 167
20:00.0 1,138 2:11.8 153 825 22 170
25:00.0 1,140 2:11.5 154 828 22 173
26:27.2 330 2:12.1 152 822 21 172

[alex9026]

Yesterday:
3x6k/1:30 steady state

Today:
10:46.9 3,370 1:35.9 396 1662 29 163
3:11.6 1,000 1:35.8 398 1670 30 159
3:11.1 1,000 1:35.5 401 1680 29 164
3:11.3 1,000 1:35.6 400 1676 30 168
1:12.9 370 1:38.5 366 1559 30 159

4x1k/4:00. I knew this would be hard from the start, so I didn't need a technical issue to contend with. Last interval I made an aggressive start, but I think I misjudged the rolling start. My screen lagged, ave 2:49, then "froze" at 1:36 for say 200m, with my average reading 1:38. It completely threw the whole piece and out of frustration I dropped the handle.

Let my disappointment out with a very sweaty 10k:

38:22.5 10,000 1:55.1 229 1089 18 153
7:49.0 2,000 1:57.2 217 1047 19 149
7:46.9 4,000 1:56.7 220 1057 18 152
7:44.5 6,000 1:56.1 224 1069 18 150
7:41.6 8,000 1:55.4 228 1083 18 154
7:20.6 10,000 1:50.1 262 1201 19 163

May repeat it on Saturday.

[rdraheim]

First time trying intervals and I'd like some feedback to see whether I'm doing them correctly. I feel that I went too easy.

Programme: 500m warm-up, 6 x 500m (shooting for 2:10 splits), 2 mins rest (rowed very slowly 2:45/500m), 500m cool-down.

Results:

(A) I banged by HR strap hard enough that the ANT+ disconnected and the programme terminated in the third 500m, so I cancel and started again and did 4 x 500m and 5 mins slow row as a cool-down.

(B) I did a 1:46 500m TT before will little effort left, so I aimed for 2:10/500m and that seemed to easy, so I did a 2:00 split for the 6th. Next time, I'll try 6 x 2:00 split and try to hang on.

(C) I rowed the 2 min rest at 2:45/500m (2:30/500m is what I'd consider SS UT2 max 140HR).

The data is little mangled but it is below and I still feel like the stroke rate is slow never above 23 s/m, even for the 2:00/split. It felt interesting to row at different speeds (2:45 rest, 2:10 interval and a 2:00 interval). Max HR was 175 after the final interval but I do think the first were too easy.

Interval data:
1: 2:10.0, 22spm, 162W avg
2: 2:10.9, 21 spm, 157W avg
3: 2:12.9, 21spm, 153W avg
4: 2:11.9, 21 spm, 157W avg
5: 2:10.9, 22 spm, 160W avg
6: 2:04.9, 22spm, 194W avg

I'm still getting the hang of how it's calculated for the first 100m as I need to accelerate from the rest period (2:45/split) but after that is felt steady 2:10 split 1-5 or 2:00 split 6.

Images here (full HR trace ... I did a 500m warm up between sets 2 and 3 and the programme cancelled and I started it again) and
6 split data here (numbered by rep): https://ibb.co/album/q02R2z

35min SS tomorrow (140bpm max, 2:30/500m). I only saw 175bpm max but I don't think I pushed hard enough to be honest.

Also, when I did the 500m TT, the stroke rate was 31 and here it's still quite slow 21-22.

[Sakly]

Today:
10:46.9 3,370 1:35.9 396 1662 29 163
3:11.6 1,000 1:35.8 398 1670 30 159
3:11.1 1,000 1:35.5 401 1680 29 164
3:11.3 1,000 1:35.6 400 1676 30 168
1:12.9 370 1:38.5 366 1559 30 159

4x1k/4:00. I knew this would be hard from the start, so I didn't need a technical issue to contend with. Last interval I made an aggressive start, but I think I misjudged the rolling start. My screen lagged, ave 2:49, then "froze" at 1:36 for say 200m, with my average reading 1:38. It completely threw the whole piece and out of frustration I dropped the handle.

Rolling starts can be very frustrating
First three were great and I bet the 4th would have been even a tiny bit faster. My 4x1k 3:30r was spot on 2k pace, so that's probably a good sign

[nick rockliff]

Erg back inside with my big fan behind me.

Same session as yesterday with a 40r20

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,527 2:05.9 175 902 20 129
5:00.0 1,191 2:05.9 175 902 20 120
10:00.0 1,191 2:05.9 175 902 20 123
15:00.0 1,191 2:05.9 175 902 20 125
20:00.0 1,191 2:05.9 175 902 20 128
25:00.0 1,191 2:05.9 175 902 20 132
30:00.0 1,191 2:05.9 175 902 20 134
35:00.0 1,191 2:05.9 175 902 20 136
40:00.0 1,191 2:05.9 175 902 20 137

[alex9026]

Rolling starts can be very frustrating
First three were great and I bet the 4th would have been even a tiny bit faster. My 4x1k 3:30r was spot on 2k pace, so that's probably a good sign

Yep, but the energy required from a dead start is not something I have after the first interval I was targeting 1:35.0 on the last, if I could pull that fatigued I'm in a good place.

I think you could squeeze a little more juice out the 2k if you matched that pace on 1k's with 3:30 recovery, I was pushing it on 4:00.

[nick rockliff]

Yesterday:
3x6k/1:30 steady state

Today:
10:46.9 3,370 1:35.9 396 1662 29 163
3:11.6 1,000 1:35.8 398 1670 30 159
3:11.1 1,000 1:35.5 401 1680 29 164
3:11.3 1,000 1:35.6 400 1676 30 168
1:12.9 370 1:38.5 366 1559 30 159

4x1k/4:00. I knew this would be hard from the start, so I didn't need a technical issue to contend with. Last interval I made an aggressive start, but I think I misjudged the rolling start. My screen lagged, ave 2:49, then "froze" at 1:36 for say 200m, with my average reading 1:38. It completely threw the whole piece and out of frustration I dropped the handle.

Let my disappointment out with a very sweaty 10k:

38:22.5 10,000 1:55.1 229 1089 18 153
7:49.0 2,000 1:57.2 217 1047 19 149
7:46.9 4,000 1:56.7 220 1057 18 152
7:44.5 6,000 1:56.1 224 1069 18 150
7:41.6 8,000 1:55.4 228 1083 18 154
7:20.6 10,000 1:50.1 262 1201 19 163

May repeat it on Saturday.

I've never done an interval session with rolling starts, always thought it was cheating. I never liked the 4 x 1k for 2k training, much preferred the 3 x 750. Used to do 1250 race pace, paddle 1250, then 1250 race pace. Just to get used to the pace and rate.