What Training Have You Done Today?

[Dangerscouse]

Intervals
Time Meters Pace Watts Cal/Hr S/M
9:11.1 2,746 1:40.3 346 1492 32 157
3:04.5 922 1:40.0 349 1502 32 155
r: 5:00 393
3:04.4 918 1:40.4 345 1488 32 158
r: 5:00 68
3:02.2 906 1:40.5 344 1484 32 159
r461

CTC. I didn't feel up for doing this, as the 2 x 1500m yesterday at 1:47 felt like an effort, but I've not got enough time left in June to fit it in otherwise.

[Dangerscouse]

After some feedback on the below data, woke up and decided to try 21000 mtrs. Thoughts?

Time 1:57:25.6
Distance 21000 m
Ave. Pace 2:47.7 1500m
Target Pace 2:50.0/500m
Ave. Stroke Rate 17 s/m
Target Stroke Rate 26 s/m
Ave. Power 74 watt
Drag Factor 118

As Mike said, context and details will really help in terms of giving our thoughts, but just doing 21k / rowing for almost two hours is a good effort in itself.

Why did you have a target stroke rate? You should just let it settle where it feels best.

[alex9026]

21:00.0 6,204 1:41.5 334 1450 27
1:00.0 318 1:34.3 417 1734 35
r: 1:30 124
9:00.0 2,644 1:42.1 329 1431 26
r: 2:00 37
7:00.0 2,045 1:42.6 323 1412 26
r: 2:00 57
4:00.0 1,198 1:40.1 348 1498 29

Team challenge for the month. Under my 1:42 target pace, but I had to work for it!

[Sakly]

Intervals
Time Meters Pace Watts Cal/Hr S/M
9:11.1 2,746 1:40.3 346 1492 32 157
3:04.5 922 1:40.0 349 1502 32 155
r: 5:00 393
3:04.4 918 1:40.4 345 1488 32 158
r: 5:00 68
3:02.2 906 1:40.5 344 1484 32 159
r461

CTC. I didn't feel up for doing this, as the 2 x 1500m yesterday at 1:47 felt like an effort, but I've not got enough time left in June to fit it in otherwise.

21:00.0 6,204 1:41.5 334 1450 27
1:00.0 318 1:34.3 417 1734 35
r: 1:30 124
9:00.0 2,644 1:42.1 329 1431 26
r: 2:00 37
7:00.0 2,045 1:42.6 323 1412 26
r: 2:00 57
4:00.0 1,198 1:40.1 348 1498 29

Team challenge for the month. Under my 1:42 target pace, but I had to work for it!

Some good scores, mates!
I hope I can get these done until end of month, even if I am sure I cannot match these paces (yet)

[iain]

After some feedback on the below data, woke up and decided to try 21000 mtrs. Thoughts?

Time 1:57:25.6
Distance 21000 m
Ave. Pace 2:47.7 1500m
Target Pace 2:50.0/500m
Ave. Stroke Rate 17 s/m
Target Stroke Rate 26 s/m
Ave. Power 74 watt
Drag Factor 118

As Mike said, context and details will really help in terms of giving our thoughts, but just doing 21k / rowing for almost two hours is a good effort in itself.

Why did you have a target stroke rate? You should just let it settle where it feels best.

As above, can't comment except saying 2hrs is a good row. Very different stroke rate, is this because you managed to maintain a stronger stroke than expected or you just settled at a more comfortable rate? 26S/min is quite high, 17 is more normal for a steady distance although slightly slower than most (18-20 more typical, but would take a larger cardiac toll while saving the muscles).

[flatbread]

Steady with 1min r30+ TR every 5min for the last 30min piece.

1:31:04.0 22,009 2:04.1 183 929 20 122

10:00.0 2,428 2:03.5 186 938 20 118
20:00.0 2,452 2:02.3 191 957 21 123
30:00.0 2,440 2:02.9 188 948 21 125
40:00.0 2,442 2:02.8 189 949 21 125
50:00.0 2,438 2:03.0 188 946 21 124
1:00:00.0 2,451 2:02.3 191 956 22 122
1:10:00.0 2,463 2:01.8 194 966 22 124
1:20:00.0 2,460 2:01.9 193 964 23 124
1:30:00.0 2,239 2:13.9 146 800 20 111
1:31:04.0 195 2:44.1 79 572 14 130

[Dangerscouse]

21:00.0 6,204 1:41.5 334 1450 27
1:00.0 318 1:34.3 417 1734 35
r: 1:30 124
9:00.0 2,644 1:42.1 329 1431 26
r: 2:00 37
7:00.0 2,045 1:42.6 323 1412 26
r: 2:00 57
4:00.0 1,198 1:40.1 348 1498 29

Team challenge for the month. Under my 1:42 target pace, but I had to work for it!

Significantly under target too. That's a really solid result Alex.

[Itsrowtime]

Thanks for the reply’s , another 97 mtrs would have been good yes . TBH i just asked co-pilot what would be a good stroke rate for an intermediate rower. My background in rowing comes from CrossFit where i loathed the Concept 2 rower but in saying that it was always face paced and me being very competitive always going hell for leather resulting in me falling off the rower and crawling to what ever was next .

[PleaseLockIn]

Thanks for the reply’s , another 97 mtrs would have been good yes . TBH i just asked co-pilot what would be a good stroke rate for an intermediate rower. My background in rowing comes from CrossFit where i loathed the Concept 2 rower but in saying that it was always face paced and me being very competitive always going hell for leather resulting in me falling off the rower and crawling to what ever was next .

Intermediate rower? Age? Height? Gender?

For steady state probably increase the stroke rate to 18-20, especially for easier efforts (UT2, around 55-70% HRR)

2:28 ish is my steady state as a novice junior collegiate male. Not good at all but I’m more anaerobic anyways and my faster efforts are much better. My 30R20 is 2:06-2:07 which “suggests” a faster steady state (some think around 2:20) but it didn’t work for my physiology so go with your physiology. Nobody cares about your steady state except some nitpicky coaches who want people to row like monkeys and can afford to do so even if it means burning out half their team

Imo holding 2:20 for UT2 as a guy is nice, 2:10 is pretty nice and 2:00 is what some more anaerobic Olympian men do as UT2. 1:50 UT2 is elite level

For women probably reduce by 20 seconds or about that

I’d probably increase the speed slightly - also what was your heart rate? If you’re unfit this is OK but I’m afraid if you have quite a significant background that this may be too light for you to have a proper stimulus

Crosstrain z2 running 30 min nose breathing

5/3/1 progressed by 1kg in AMRAP of squat and bench. Not bad. Assistance work mixed

[Sakly]

Planned 15min little bit harder intervals on the skierg.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
22:28.8	5,977	1:52.8	244	1138	44	168
15:00.0	3,952	1:53.8	237	1115	44	168
3:44.4	1,013	1:50.7	258	1186	47	170

First felt good, second starting faster even better, so thought to better put that energy into the CTC.
Hopped on the rower and selected CTC from Ergzone, started hard on the first one to see where I am. 1:32s in the beginning, early fading and burning in the end. 2nd and 3rd flat paced to get below 1:40 average.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
9:06.5	2,746	1:39.5	355	1522	30	174
3:01.8	922	1:38.5	365	1556	32	173
r: 5:00	57						
3:04.4	918	1:40.4	345	1488	30	175
r: 5:00	58						
3:00.3	906	1:39.5	355	1522	31	176

Not too bad, at least better than expected

[p_b82]

Short row today as the sweaty weather row caused some chaffing inbetween my cheeks that monday's row exacerbated. (and I've no barrier cream/vaseline in the house - and it's position = not practical to try to cover it)

nice -ve split - albeit not intentional when I sat down.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,625 2:04.1 183 929 25 163
3:00.0 697 2:09.1 163 859 25 141
6:00.0 720 2:05.0 179 916 25 157
9:00.0 719 2:05.1 178 914 25 165
12:00.0 734 2:02.6 190 953 26 174
15:00.0 757 1:58.8 208 1016 26 178

[flatbread]

2 x 20 with a 3min break between intervals

1:00:05.3 15,047 1:59.8 204 1000 23 133

5:00.0 1,254 1:59.6 204 1003 22 123
10:00.0 1,257 1:59.3 206 1008 22 126
15:00.0 1,275 1:57.6 215 1039 23 134
20:00.0 1,278 1:57.3 216 1044 24 137
25:00.0 1,289 1:56.3 222 1064 24 141
30:00.0 1,296 1:55.7 226 1076 25 143
35:00.0 1,286 1:56.6 221 1059 25 137
40:00.0 1,290 1:56.2 223 1066 25 141
45:00.0 1,295 1:55.8 225 1075 26 144
50:00.0 1,304 1:55.0 230 1091 27 142
55:00.0 1,170 2:08.2 166 871 20 123
1:00:00.0 1,044 2:23.6 118 706 18 115
1:00:05.3 9 4:54.4 14 347 0 141

[alex9026]

Hopped on the rower and selected CTC from Ergzone, started hard on the first one to see where I am. 1:32s in the beginning, early fading and burning in the end. 2nd and 3rd flat paced to get below 1:40 average.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
9:06.5	2,746	1:39.5	355	1522	30	174
3:01.8	922	1:38.5	365	1556	32	173
r: 5:00	57						
3:04.4	918	1:40.4	345	1488	30	175
r: 5:00	58						
3:00.3	906	1:39.5	355	1522	31	176

Not too bad, at least better than expected

Good on you for getting it in. I'm due another attempt... I

Significantly under target too. That's a really solid result Alex.

Thanks Stu, not often I say I'm pleased with it and know I gave my all. Maybe it was the day for a 5k test instead

[Dangerscouse]

Hopped on the rower and selected CTC from Ergzone, started hard on the first one to see where I am. 1:32s in the beginning, early fading and burning in the end. 2nd and 3rd flat paced to get below 1:40 average.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
9:06.5	2,746	1:39.5	355	1522	30	174
3:01.8	922	1:38.5	365	1556	32	173
r: 5:00	57						
3:04.4	918	1:40.4	345	1488	30	175
r: 5:00	58						
3:00.3	906	1:39.5	355	1522	31	176

Not too bad, at least better than expected

That's a solid result Sascha, even more so given your recent issues.

[Dangerscouse]

Short row today as the sweaty weather row caused some chaffing inbetween my cheeks that monday's row exacerbated. (and I've no barrier cream/vaseline in the house - and it's position = not practical to try to cover it)

Ouch!!!