What Training Have You Done Today?

[jcross485]

Happy birthday for last week, and that's a solid set of 500s with little specific erg training and still feeling the effects of illness

Congratulations for getting your goals in and belated happy birthday
Curious about your upcoming erg training and results!

Thank you very much gents! I do think as long as I am consistent with training in some fashion, the erg fitness stays relatively stable; no real improvements per se if not on the machine but no real degradation either that can't be overcome with a couple of sessions back on. I'm pretty pleased with the starting point. Weather here is about to warm up drastically and we will be quite hot for the next 4-5 months so the top end performance might be down a bit, but I know by being consistent it will pay off come fall and cooler temps.

Generally speaking, the erg portion of the plan will have a bit of a progression on the threshold type efforts in a 4:1 work to rest ratio, both from a length of interval and a total volume of interval perspective; a similar progression on the VO2Max type efforts as well but more of a 1:1 work to rest ratio and with reduced volume. Aerobic work will likely be capped around 15k - 16k per session, possibly a bit longer on weekends when I have time.

The strength work is based on the recent numbers I hit both during 1RM testing and today when working up to a heavy-ish 5 rep set. One day a touch lighter with more volume, the other a bit heavier. Everything is based around the deadlift, weighted pull-up, and weighted dip; I don't care much about the weighted dip but it's an easy and probably worthwhile addition to balance out all the pulling and erging. I won't be doing any of my weight vest "metcon" sessions aside from when I travel for work and am limited to doing something like it in place of regular training as I want to let the erg take care of the endurance and conditioning side and the dedicated strength work to take care of the strength and power side.

[nick rockliff]

Another missing bunch of days off the erg. Did a session last Thursday then it was my sons 40th on Friday so had a few people round and cooked quite a few pizzas with a few drinks. Didn't do much on Saturday then went to some relatives on Sunday where they cooked quite a few pizzas, I was driving so just some zero beers this time. Monday just doing nothing.

Back on the erg today with a 45r20 but started off dehydrated, must start drinking more water!

Time Meters Pace Watts Cal/Hr S/M
45:00.0 10,716 2:05.9 175 902 20 133
5:00.0 1,190 2:06.0 175 901 20 120
10:00.0 1,190 2:06.0 175 901 20 125
15:00.0 1,190 2:06.0 175 901 20 128
20:00.0 1,191 2:05.9 175 902 20 133
25:00.0 1,190 2:06.0 175 901 20 136
30:00.0 1,191 2:05.9 175 902 20 138
35:00.0 1,191 2:05.9 175 902 20 140
40:00.0 1,191 2:05.9 175 902 20 142
45:00.0 1,191 2:05.9 175 902 20 143

[jcross485]

Strength work this morning, finished in about 50 mins or so as I took my time a bit.

Went in with a plan of working to a heavy-ish set of 5 on each main movement such that I could use a rep max calculator and calibrate some 1RM's I hit recently with what I hit today. I tend to find that my deadlift tends to be not too far off when it comes to comparing a heavy single with a heavy 5 rep set (~2% or so) but my weighted pull-up numbers tend to be a bit further off as I can do a bit heavier singles than what a heavy 5 rep set would predict. This turned out to be the case again today.

Going into the block of training, my programming will be based off of both the 1RM and estimated 1RM from the 5 rep set. I'm a big fan / proponent of strength programming from Jim Wendler so will be taking the approach of starting conservative and progressing slow over time.

Warm up: 5 rounds - 5 reps barbell row, 5 reps standing press, 5 reps barbell row, 5 reps SLDL / RDL (all with empty barbell); 10 reps banded dislocations

Deadlifts: 135 x 5, 205 x 5, 265 x 5, 315 x 5, 355 x 5, 385 x 5, 405 x 5 @ RPE 8

Weighted Pull-Up s/s Weighted Dip: BW x 5, +15 x 5, +25 x 5, +35 x 5, +35 x 5, + 55 x 5 @ RPE 9.5

[p_b82]

the fact I fell asleep for an hour at 4pm by accident at my desk "kinda" says that I've got a load of fatigue built up - did a 14k hike on sunday with 340m, up/down in 3.5 hrs (with a lunch break in the middle) but I don't think that really explains how tired I am.

Settled into things a bit and pushed the Wmin over 10 in the last 2 mins; ignore Hr, monitor decided to play up at ~10min point so i took the belt off.
Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,702 2:07.6 168 879 23 131
4:00.0 905 2:12.5 150 816 22 141
8:00.0 929 2:09.1 162 858 22 157
12:00.0 937 2:08.0 167 873 24 120
16:00.0 940 2:07.6 168 878 24 119
20:00.0 991 2:01.0 197 978 24 119

[MPx]

Well I did my one annual HM today for the Sub7 ITC and the C2 Challenge and the Nonathlon (85:44.5 FWIW) and I have to say I just don't know how you guys manage to knock them out once or twice a week with amazing scores. Its tooooo far! My body is not set up for an hour and a half on the erg. Its not that I'm particularly exhausted, but my hands are sore, my sit bones are killing me, my back aches and I'm hurting to move about. That never happens after my usual 6-10k sessions. Chapeau to those of you that can....

[Sakly]

Well I did my one annual HM today for the Sub7 ITC and the C2 Challenge and the Nonathlon (85:44.5 FWIW) and I have to say I just don't know how you guys manage to knock them out once or twice a week with amazing scores. Its tooooo far! My body is not set up for an hour and a half on the erg. Its not that I'm particularly exhausted, but my hands are sore, my sit bones are killing me, my back aches and I'm hurting to move about. That never happens after my usual 6-10k sessions. Chapeau to those of you that can....

Mike, I think it's only as we are used to it. Last season I had 98 sessions of an hour or longer, 69 of them being a HM, 2h or something undefined between. I typically do 2 long sessions per week. Sometimes, when it fits in and recovery allows for it, I do 3 longer sessions. So my body knows what will happen, when I sit on the erg to start my workout
For my body it's kind of a shock, when I do the opposite and pull some short intervals or something

Well done on your HM today!

[Dangerscouse]

Well I did my one annual HM today for the Sub7 ITC and the C2 Challenge and the Nonathlon (85:44.5 FWIW) and I have to say I just don't know how you guys manage to knock them out once or twice a week with amazing scores. Its tooooo far! My body is not set up for an hour and a half on the erg. Its not that I'm particularly exhausted, but my hands are sore, my sit bones are killing me, my back aches and I'm hurting to move about. That never happens after my usual 6-10k sessions. Chapeau to those of you that can....

It's definitely a use it or lose it distance. I seem to recall not doing a HM for quite a while, and I had to build back up to doing them. 15k felt like a big effort.

I'm not sure what happened to my ability to cope with the seat for so long, as I used to regularly get PITA after 40-45 mins, but somehow it's just stopped.

My hands are fairly regularly sore as I still get blisters from far too sweaty hands, especially since Covid when my sweat glands have gone into overdrive. I quite like the discomfort of sore hands, as it does fade but it makes you remember what you're doing and it's something to focus your attention on.

An 85 minute HM is something to be proud of, regardless of how attritional it was for you, especially at 67 when only a tiny fraction of people are active, nevermind consider rowing a HM.

[alex9026]

My hands are fairly regularly sore as I still get blisters from far too sweaty hands, especially since Covid when my sweat glands have gone into overdrive. I quite like the discomfort of sore hands, as it does fade but it makes you remember what you're doing and it's something to focus your attention on.

An 85 minute HM is something to be proud of, regardless of how attritional it was for you, especially at 67 when only a tiny fraction of people are active, nevermind consider rowing a HM.

My hands were in pieces only a few weeks ago, had to take a couple of days off the Erg. They're fine now, I've got a new blister to contend with I wouldn't last long otw rowing...

I echo what Stu says Mike, to see you and Nick et al plugging away at this is inspirational stuff, there are easier active hobbies out there!

[MPx]

Well done on your HM today!

An 85 minute HM is something to be proud of, regardless of how attritional it was for you, especially at 67 when only a tiny fraction of people are active, nevermind consider rowing a HM.

I echo what Stu says Mike, to see you and Nick et al plugging away at this is inspirational stuff, there are easier active hobbies out there!

Thanks guys - we all do what we can ... but its you lot (incl Nick!) that are leading the charge on inspiration - the rest of us just try to be the best we can on the day, and marvel at what others are capable of.

[Ruin Christmas]

Don't worry about your current pace, as it's very common that your current PBs will eventually become your steady state pace with enough dedication.

I think about this quote every day, and it has started to happen.

Today I did:
8k@UT2
7k@UT1
4k@AT
1100m@TR

I did the 7k piece in 33:58.5, which is about equal to 5 miles in 40 minutes, which was a standard I had to meet in the Army. So it felt good that I am at least where I was as a (very mediocre) runner.

My back was sore afterwards and I think it is because I have been neglecting strength training. I have been so focused on rowing that I haven't lifted in a month, which is probably the longest gap since I was 13 years old. I did some Romanian Deadlifts with light weights in the evening and feel much better.

[milansanremo]

5 months into rowing now and trying to get accustomed to the 1:45 pace I'll need to hit 7min/2k by the end of the year.


https://log.concept2.com/share/2503523/101841913

[Dangerscouse]

1:25:15.1 21,097 2:01.2 196 976 19 132
12:06.4 3,000 2:01.0 197 978 20 123
12:04.5 6,000 2:00.7 199 984 20 128
12:05.8 9,000 2:00.9 198 980 20 132
12:06.1 12,000 2:01.0 197 979 20 134
12:08.7 15,000 2:01.4 195 972 20 135
12:09.1 18,000 2:01.5 195 971 20 138
12:11.0 21,000 2:01.8 194 966 20 136
0:23.5 21,097 2:01.1 197 977 18 137

A nice session to push when it felt good and ease off when it felt a bit harder and repeat throughout.

[alex9026]

2:15:47.6 35,010 1:56.3 222 1064 20
19:25.9 5,000 1:56.5 221 1060 21
19:25.8 10,000 1:56.5 221 1060 21
19:27.0 15,000 1:56.7 220 1057 21
19:22.0 20,000 1:56.2 223 1067 21
19:17.8 25,000 1:55.7 226 1076 21
19:19.1 30,000 1:55.9 225 1073 21
19:26.8 35,000 1:56.6 220 1058 21
0:03.1 35,010 2:35.0 94 623 0

I think my biggest challenge for a FM will be managing the sit bone pain and discomfort. Everything else is in check, inc Sascha and Stu's pacing suggestion.

[Sakly]

2:15:47.6 35,010 1:56.3 222 1064 20
19:25.9 5,000 1:56.5 221 1060 21
19:25.8 10,000 1:56.5 221 1060 21
19:27.0 15,000 1:56.7 220 1057 21
19:22.0 20,000 1:56.2 223 1067 21
19:17.8 25,000 1:55.7 226 1076 21
19:19.1 30,000 1:55.9 225 1073 21
19:26.8 35,000 1:56.6 220 1058 21
0:03.1 35,010 2:35.0 94 623 0

I think my biggest challenge for a FM will be managing the sit bone pain and discomfort. Everything else is in check, inc Sascha and Stu's pacing suggestion.

That's a great session, Alex

[alex9026]

That's a great session, Alex

Thanks, though my backside would suggest otherwise! The Erg demons started to appear in that last split, mainly based around discomfort I would say but, like with the 28k last week, knowing the distance is now done, it's "just" 7k to go.