What Training Have You Done Today?

[Ruin Christmas]

50 rounds of 5 pull-ups, 10 push-ups, 15 walking lunges (per leg).

This is an epic feat! That would probably take me 2 months to complete.

yesterday:
6k UT2
9k UT1
30' AT (6.3k)
1200m TR
400m TR
1k UT2

today:
lift (30 min)
3k UT2
9k UT1
6k AT
1900m TR
200m TR
1.1k UT2

[Dangerscouse]

After a night away for my mum's birthday, not getting back home until 14:00 and not having any lunch, I didnt expect to row at all today. It got to 16:30 and I started to get restless, and decided to do a steady session

33:08.1 8,000 2:04.2 182 927 18 114
4:08.8 1,000 2:04.4 182 925 19 103
4:08.0 2,000 2:04.0 184 931 19 110
4:08.7 3,000 2:04.3 182 926 18 112
4:08.7 4,000 2:04.3 182 926 18 115
4:07.9 5,000 2:03.9 184 932 18 118
4:08.5 6,000 2:04.2 182 927 18 116
4:08.7 7,000 2:04.3 182 926 18 120
4:08.9 8,000 2:04.4 182 924 18 121

It felt good enough that I programmed in another 2.5k

10:23.7 2,500 2:04.7 180 920 18 118
2:05.3 500 2:05.3 178 912 19 114
2:05.0 1,000 2:05.0 179 916 18 118
2:04.4 1,500 2:04.4 182 925 19 120
2:04.5 2,000 2:04.5 181 924 18 121
2:04.4 2,500 2:04.4 182 925 18 122

[jcross485]

This is an epic feat! That would probably take me 2 months to complete.

Ha, thanks! I have decent strength coming from a strength background and a good work capacity so something like this plays into my wheelhouse. That's not to say I am not a bit sore though.

[jcross485]

I ended up getting a little training in first thing yesterday morning before I flew back cross country and home. Another 25 rounds of 5 pull-ups, 10 push-ups, and 15 walking lunges in the hotel gym in just under an hour. HR stayed below 130 on the average for the entire session so clearly not a stress on the cardiovascular system. By the time I got home, I was getting a bit sore, likely from the work the day before, the work in the morning, and having to sit for extended periods on two long flights to get back home.

Woke up Sunday quite sore, more so than I was anticipating. The original plan was for it to be my last heavy deadlift day of the 3-ish week training block but thought it would be better to push it to tomorrow in hopes I feel just a touch better. I ended up doing a lot of quality work on the erg instead. 3k warm up, 20 x 500m @ 10k - 60:00 power (:30 rest), 3k cool down. Essentially, my take on the Norwegian type threshold training where you do intervals on relatively short rest (4:1 work to rest) but in a manner where you can get in a lot of work. Looking back at some prior sessions, I thought if I could average 1:55.0 / 500m or 230w it would be a good place after a few days away and traveling for work. Really pleased with the outcome; started slightly faster than that, felt like I was in a really good rhythm with the stroke and breathing, and moved through the intervals with a negative split. I don't do much testing per se but with the amount of good sessions I've seemed to stack lately, I feel like I am due for a few all out tests on a few distances.

Time Meters Pace Watts Cal/Hr S/M
1:02:43.3 16,000 1:57.6 215 1040 21 153

4:06.2 1,000 2:03.1 188 945 18 137
4:06.2 1,000 2:03.1 188 945 18 143
4:06.3 1,000 2:03.1 187 944 18 145
r: 1:00 27
1:54.9 500 1:54.9 231 1094 24 153
r: 0:30 41
1:54.8 500 1:54.8 231 1096 24 153
r: 0:30 35
1:54.8 500 1:54.8 231 1096 24 155
r: 0:30 40
1:54.7 500 1:54.7 232 1098 24 156
r: 0:30 40
1:54.7 500 1:54.7 232 1098 24 157
r: 0:30 34
1:54.7 500 1:54.7 232 1098 24 157
r: 0:30 43
1:54.6 500 1:54.6 233 1100 24 159
r: 0:30 37
1:54.5 500 1:54.5 233 1102 24 160
r: 0:30 28
1:54.5 500 1:54.5 233 1102 24 161
r: 0:30 35
1:54.4 500 1:54.4 234 1104 24 161
r: 0:30 33
1:54.3 500 1:54.3 234 1106 24 160
r: 0:30 35
1:54.3 500 1:54.3 234 1106 24 161
r: 0:30 32
1:54.2 500 1:54.2 235 1108 24 162
r: 0:30 33
1:54.2 500 1:54.2 235 1108 24 161
r: 0:30 31
1:54.0 500 1:54.0 236 1113 24 162
r: 0:30 35
1:53.9 500 1:53.9 237 1115 24 163
r: 0:30 37
1:53.8 500 1:53.8 237 1117 24 164
r: 0:30 34
1:53.8 500 1:53.8 237 1117 24 163
r: 0:30 33
1:53.7 500 1:53.7 238 1119 24 163
r: 0:30 30
1:53.6 500 1:53.6 239 1121 24 162
r: 1:00 31
4:06.2 1,000 2:03.1 188 945 18 147
4:06.1 1,000 2:03.0 188 946 19 146
4:06.0 1,000 2:03.0 188 947 19 147
r724

[Sakly]

SLOWLY building back after some severe gut inflammation issues last week.
Today 2x10min skierg with 3:30 rest.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	4,928	2:01.7	194	967	42	157
10:00.0	2,460	2:01.9	193	964	42	156
10:00.0	2,467	2:01.6	195	969	43	158

After that a few (3-5) reps of rows, pushups, ring-pullups and handstand pushups, only to get a feel for it.

[Ruin Christmas]

SLOWLY building back

Sakly = RL Jinwoo Sung
https://www.youtube.com/watch?v=QuWzynm7GOs

Today was the 100th day in a row I trained on my Concept2 rower. I still look forward to every workout!

Lift (45 min)
3k UT2
10k UT1 (PR even though I had to pause to scream at my kids about cleaning the chicken tub, fun fact - this raised my HR momentarily by 10 bpm)
4.5k AT
1700m TR
1' TR
1.2k UT2

[Jbrown1215]

HD'd on a CTC attempt last Thursday. Felt overly fatigued during the warm-up but instead of heeding the warning signs, went ahead anyway and stopped before the end of the first interval. Really need to stick to a max of ONE time trial / CTC / Sub7ITC-type effort each week to make sure I'm sharp for them.

No rowing on Friday, but a round of golf instead. Good for the soul despite being incredibly rusty.

On-water practice with the masters club Saturday morning. Slight technical improvements each of the last two weeks as I'm learning how to adapt to the style of this particular crew. Starting to feel like I can put down some power in the boat without being a huge technical liability.

Steady 20k Z2 today. Didn't wear a HRM but this one felt good the whole way, with the only real discomfort coming from a few new blisters on my hands that opened up during yesterday's on-water practice. Hopefully a sign of a good week of training to come!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:17:05.9	20,000	1:55.6	226	1078	21
15:27.0	4,000	1:55.8	225	1074	21
15:26.5	8,000	1:55.8	225	1075	21
15:25.6	12,000	1:55.7	226	1077	21
15:24.7	16,000	1:55.5	227	1080	21
15:22.1	20,000	1:55.2	229	1086	21

[Dangerscouse]

1:11:22.6 18,005 1:58.9 208 1016 21 134
11:54.2 3,000 1:59.0 208 1014 22 123
11:51.4 6,000 1:58.5 210 1022 22 129
11:52.0 9,000 1:58.6 209 1020 22 136
11:52.7 12,000 1:58.7 209 1018 22 136
11:54.4 15,000 1:59.0 207 1013 22 140
11:56.3 18,000 1:59.3 206 1007 22 141
0:01.6 18,006 2:13.3 148 808 0 141

I could see this as a failure, as it was supposed to be a HM, but I knew id reached a tipping point so any longer would be pointless other than obstinancy keeping me going. What a difference 12 hours makes, as last night's session was a lot more tolerable, albeit it was five splits slower

[Kerry1960]

10 x 250m 1r. Haven't done one of these for a while but was pleasantly surprised with the outcome. Didn"t focus on pace only on keeping stroke rate 34-36 and probably could have gone a bit quicker.

Time Meters Pace Watts Cal/Hr S/M
8:42.0 2,500 1:44.4 308 1358 35 134
0:52.9 250 1:45.8 296 1317 34 120
0:52.1 250 1:44.2 309 1364 35 125
0:52.3 250 1:44.6 306 1352 34 127
0:52.2 250 1:44.4 308 1358 35 131
0:52.5 250 1:45.0 302 1340 34 132
0:52.1 250 1:44.2 309 1364 35 136
0:52.2 250 1:44.4 308 1358 36 139
0:52.2 250 1:44.4 308 1358 35 142
0:52.1 250 1:44.2 309 1364 36 144
0:51.5 250 1:43.0 320 1402 36 147
r238

[Sakly]

SLOWLY building back

Sakly = RL Jinwoo Sung
https://www.youtube.com/watch?v=QuWzynm7GOs

This is nowhere near reality

[jcross485]

Back to traditional strength work today; still a bit sore from the volume on Friday / Saturday but worked through it and feel better for it. Things did not move as fast as I would have liked but I am not surprised. I hope to not travel much this week for work and I have my twice annual blood work scheduled for Friday so Thursday may be a light day training wise.

Empty barbell warm up (5 rounds, 5 reps each): Barbell Row, Standing Press, SLDL / RDL

Barbell Deadlift: 135 x 5 reps, 205 x 3 reps, 265 x 2 reps, 315 x 1 rep, 365 x 1 rep, 415 x 1 rep x 5 sets

Weighted Pull-Up s/s Weighted Dip: BW x 3 reps, +25lbs x 3 reps, + 50lbs x 3 reps x 5 sets

[flatbread]

Back after a week off following my lingual frenectomy. Stitches still in my tongue and mouth, still on fruit/veg smoothies folded into porridge.

Mouth breathing is off limits for another week, so easy nose breathing UT3.

1:05:05.0 13,016 2:30.0 104 656 15 108
10:00.0 1,984 2:31.2 101 648 17 99
20:00.0 2,019 2:28.5 107 667 17 109
30:00.0 2,019 2:28.5 107 667 16 107
40:00.0 2,027 2:28.0 108 671 16 114
50:00.0 2,007 2:29.4 105 660 16 114
1:00:00.0 2,000 2:30.0 104 656 16 119
1:05:05.0 960 2:38.8 87 600 8 95

On the sort of plus side, the limited ability to eat in the last week meant that I dropped 5 pounds. Now 170 and being a lightweight again should easily happen by August.

[Sakly]

Hit some slightly more intense meters on the skierg today, as I felt good the first day since last Monday being back home.
4x10min 3:30r

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
40:00.0	10,061	1:59.2	206	1009	43	163
10:00.0	2,507	1:59.6	204	1002	43	159
10:00.0	2,512	1:59.4	205	1007	43	162
10:00.0	2,517	1:59.1	207	1011	44	164
10:00.0	2,524	1:58.8	208	1017	44	170

[jcross485]

Hit some slightly more intense meters on the skierg today, as I felt good the first day since last Monday being back home.
4x10min 3:30r

I hope you get back to 100% in no time.

I haven't searched through the thread or the forums for that matter but how have you been liking the SkiErg? I initially had no interest in it but with my wife actually training a bit more now and with my kids getting more and more active (my oldest is testing for his black belt in taekwondo soon), I have contemplated outfitting the garage with both a SkiErg and BikeErg to have all three machines.

[Ruin Christmas]

still on fruit/veg smoothies folded into porridge.

had a Baskin Robbins milkshake in your honor. glad you are back at it and posting again. You ex-cyclists are tough as nails - good role models for us youths.

3k UT2
8k UT1
3.5k AT
2.5k TR
3k UT2