What Training Have You Done Today?

[flatbread]

Bluetooth connection dropped so no ErgData.

Just going slow today.

25k @ 2:11 avg avg hr 118

[Dangerscouse]

13:17.8 3,749 1:46.4 291 1299 28 153
1:00.0 294 1:42.0 329 1433 31 142
r: 1:30 48
9:00.0 2,546 1:46.0 293 1309 29 156
r: 2:00 43
3:17.8 911 1:48.5 274 1241 28 152
r91

I failed this session again, so I need to get a grip next time as it's becoming too regular for my liking. It's definitely more mental than a physical issue, so I hope that a weekend away with some great mates will help decompress, but inevitably leave me wounded for Monday.

Think you just need to slow it down a tad Stu and just get it finished.

Definitely. My ego is making decisions I can't row

[Sakly]

Internal team challenge - 1974.
Some feedback from the outside strength session yesterday, but wanted to get a score in, even on a lower effort.
Medium hard on the minute, slowly easing into the 9min to find a rhythm. Targeted a 2k in the 7min, but realized it will not happen after 3mins, so backed off a bit and took that 1:45 target into the 4min. Could even go a little faster

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
21:00.0	5,962	1:45.6	297	1320	26	176
1:00.0	311	1:36.4	390	1641	34	157
r: 1:30	34						
9:00.0	2,513	1:47.4	282	1271	26	174
r: 2:00	38						
7:00.0	1,987	1:45.6	296	1320	26	179
r: 2:00	30						
4:00.0	1,153	1:44.0	310	1368	26	182

[Ruin Christmas]

I've been real busy with work the last couple of weeks. Have kept my streak alive, mostly with 30 minute sessions of UT2, which has paid off, lowering my UT2 pace (HR <= 122) from ~2:43 to ~2:28. One day I fell asleep on the couch but got up at 11:51 PM to row 100 m! But now I will have more time and am gradually ramping back up.

today:
lift 25 min
2.8 k UT2 @ 228.6
5.5 k UT1 @ 219.0
4.5 k AT @ 216.0

[Dangerscouse]

1:00.0 283 1:46.0 294 1311 28 138
r: 1:30 36
9:00.0 2,543 1:46.1 292 1306 29 155
r: 2:00 34
7:00.0 1,945 1:47.9 278 1257 28 160
r: 2:00 31
4:00.0 1,124 1:46.7 288 1289 28 163
r101

This is my fifth attempt at this session and it was a matter of just get it done. Far too humid, far too hungover, far too tired (I had a weekend away with mates) but it had to be done today as tomorrow is July.

I also had a slightly terrifying moment in the warm up. It appears I either didn't tighten it up at all, or only loosely tightened the flywheel nut, so the flywheel totally disengaged, luckily only at r18 and a manageable pace. It would have been a lot different if it was r28+ and sub 1:45 pace.

[Dangerscouse]

I've been real busy with work the last couple of weeks. Have kept my streak alive, mostly with 30 minute sessions of UT2, which has paid off, lowering my UT2 pace (HR <= 122) from ~2:43 to ~2:28. One day I fell asleep on the couch but got up at 11:51 PM to row 100 m! But now I will have more time and am gradually ramping back up.

today:
lift 25 min
2.8 k UT2 @ 228.6
5.5 k UT1 @ 219.0
4.5 k AT @ 216.0

That's extreme dedication

[Sakly]

1:00.0 283 1:46.0 294 1311 28 138
r: 1:30 36
9:00.0 2,543 1:46.1 292 1306 29 155
r: 2:00 34
7:00.0 1,945 1:47.9 278 1257 28 160
r: 2:00 31
4:00.0 1,124 1:46.7 288 1289 28 163
r101

This is my fifth attempt at this session and it was a matter of just get it done. Far too humid, far too hungover, far too tired (I had a weekend away with mates) but it had to be done today as tomorrow is July.

I also had a slightly terrifying moment in the warm up. It appears I either didn't tighten it up at all, or only loosely tightened the flywheel nut, so the flywheel totally disengaged, luckily only at r18 and a manageable pace. It would have been a lot different if it was r28+ and sub 1:45 pace.

Great you got it done and a very respectable result, too!
Not so great with the flywheel, but happy there was no serious damage or even injury happening

[ahooton]

1:00.0 283 1:46.0 294 1311 28 138
r: 1:30 36
9:00.0 2,543 1:46.1 292 1306 29 155
r: 2:00 34
7:00.0 1,945 1:47.9 278 1257 28 160
r: 2:00 31
4:00.0 1,124 1:46.7 288 1289 28 163
r101

This is my fifth attempt at this session and it was a matter of just get it done. Far too humid, far too hungover, far too tired (I had a weekend away with mates) but it had to be done today as tomorrow is July.

I also had a slightly terrifying moment in the warm up. It appears I either didn't tighten it up at all, or only loosely tightened the flywheel nut, so the flywheel totally disengaged, luckily only at r18 and a manageable pace. It would have been a lot different if it was r28+ and sub 1:45 pace.

Same here mate, 2 attempts, 2 fails on 7 min interval! Trying to hit my 5k pace from 2 months ago. Not happening. I will do it sensibly tonight.

Good work, hope you’re well.

[alex9026]

1:00.0 283 1:46.0 294 1311 28 138
r: 1:30 36
9:00.0 2,543 1:46.1 292 1306 29 155
r: 2:00 34
7:00.0 1,945 1:47.9 278 1257 28 160
r: 2:00 31
4:00.0 1,124 1:46.7 288 1289 28 163
r101

This is my fifth attempt at this session and it was a matter of just get it done. Far too humid, far too hungover, far too tired (I had a weekend away with mates) but it had to be done today as tomorrow is July.

I also had a slightly terrifying moment in the warm up. It appears I either didn't tighten it up at all, or only loosely tightened the flywheel nut, so the flywheel totally disengaged, luckily only at r18 and a manageable pace. It would have been a lot different if it was r28+ and sub 1:45 pace.

Quite an eventful morning here Stu. This is why I don't trust myself with anything beyond the very basics of mechanical work on my bike! Good on you for getting a tough piece in the legs.

[alex9026]

12:22.2 4,000 1:32.7 438 1808 34
1:33.0 500 1:33.0 435 1797 34
1:32.9 500 1:32.9 437 1802 32
1:32.9 500 1:32.9 437 1802 32
1:32.8 500 1:32.8 438 1807 33
1:32.9 500 1:32.9 437 1802 35
1:33.0 500 1:33.0 435 1797 34
1:32.9 500 1:32.9 437 1802 37
1:31.7 500 1:31.7 454 1862 37

8x500/3:30

I reas the English indoors are on in September with entries opening tomorrow. On the assumption there will be a 2k on the cards, I'm going to run a couple of cycles of the lunch hour plan, opening up with this today. I really need to get a 2k and 5k TT in the legs to really see where I am, ideally in this first cycle. I won't be entertaining the CTC/team Challenge in July so that opens up a couple of days for a hard effort.

[nick rockliff]

12:22.2 4,000 1:32.7 438 1808 34
1:33.0 500 1:33.0 435 1797 34
1:32.9 500 1:32.9 437 1802 32
1:32.9 500 1:32.9 437 1802 32
1:32.8 500 1:32.8 438 1807 33
1:32.9 500 1:32.9 437 1802 35
1:33.0 500 1:33.0 435 1797 34
1:32.9 500 1:32.9 437 1802 37
1:31.7 500 1:31.7 454 1862 37

8x500/3:30

I reas the English indoors are on in September with entries opening tomorrow. On the assumption there will be a 2k on the cards, I'm going to run a couple of cycles of the lunch hour plan, opening up with this today. I really need to get a 2k and 5k TT in the legs to really see where I am, ideally in this first cycle. I won't be entertaining the CTC/team Challenge in July so that opens up a couple of days for a hard effort.

Are the English races in person? Used to be at the Manchester velodrome. That was my last race back in 2013 I think.

July challenges not for me either.

[jcross485]

Finally back home and ready to get into the normal swing of things, although I do have a long day trip Tuesday and an early start locally on Wednesday that throws a wrench into things. I'm very much considering picking up a gym membership at this point to one of the chain key card access facilities that has locations across the US and apparently tend to have RowErgs based on photos I've looked at and based on the C2 erg finder resource. It would also give me a place to do some of the other training I miss when traveling and a place to shower and clean up. We shall see.

I was just in the start of my next training block when things were put on pause for a long work trip; I knocked out week 1 for the most part but it's been 12 days now so I am just going to start the training block from scratch.

6/27 - Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (15 reps per leg); 1 round w/ BW, 20 rounds with 10kg weight vest.

6/28 - Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (15 reps per leg); 1 round w/ BW, 20 rounds with 10kg weight vest.

6/29 - Pull-Ups (5 reps), Push-Ups (10 reps), Walking Lunges (15 reps per leg); 1 round w/ BW, 20 rounds with 10kg weight vest.

[alex9026]

Are the English races in person? Used to be at the Manchester velodrome. That was my last race back in 2013 I think.

July challenges not for me either.

Apparently so, on Saturday 6th September at the Bolton Arena alongside a CrossFit competition. I'll pop a link up in the Competition threads when entries go live tomorrow.

I've nothing to gain from the July challenges. The risk vs reward for the non-sprinters isn't worth it for me, sods law is I'll injure myself! I'll put a sub max steady effort in to log a score for the monthly challenge points.

[jcross485]

A quick 10k (2 x 5k; 1:00 rest) on the erg to get the stroke back. Overall, it felt a bit more labored than I would have hoped but at the same time, HR got up to an upper aerobic place after about 10 mins or so and settled in so I was where I should have been pace / power wise IMO. In retrospect, not a bad session after not touching it for 12 days.

Time Meters Pace Watts Cal/Hr S/M
40:58.0 10,000 2:02.9 189 948 18 145

4:06.0 1,000 2:03.0 188 947 18 135
4:05.9 1,000 2:02.9 188 948 18 143
4:05.9 1,000 2:02.9 188 948 18 148
4:05.8 1,000 2:02.9 189 948 18 149
4:05.7 1,000 2:02.8 189 949 18 148
r: 1:00 35
4:05.7 1,000 2:02.8 189 949 18 146
4:05.6 1,000 2:02.8 189 950 18 147
4:05.8 1,000 2:02.9 189 948 18 149
4:05.8 1,000 2:02.9 189 948 18 147
4:05.7 1,000 2:02.8 189 949 18 146
r35