What Training Have You Done Today?

[Anth_F]

Joined a 13k session on Rowpro this evening, need to do a few more longer than 30 min sessions so ideal.

13000 - 49.51.0 - avg 1.55.0 - 20

6500 - 24.56.0 - 1.55.1 - 20 - 148 end HR
6500 - 24.55.0 - 1.55.0 - 20 - 157

Quite enjoyed the session

Solid as a rock, Nick.

[lindsayh]

Sat PM
4x 12'/3'R
df125 sr24 176w
2:07 (139)
2:04 (147)
2:04 (153)
2:07 (150)

***************
Sunday AM
2k @2:10
20x 1'/1'R rolling
@1:43.5 all 1:43.x
df131 sr30 315w rpe8.5/9
2k @2:10

60k/6 sessions this week - pleased with that

[Rod]

60 minutes restricted to 20 spm


Metres.....................15079
Average pace.............1:59.3
DF...........................125

YESSSS!......Massive PB!

My previous best was 2:02.8 average pace

I've been working on this one for a year so well pleased.

It didn't feel too bad so hope to improve it next Sunday.

[OtwSL]

60 minutes restricted to 20 spm


Metres.....................15079
Average pace.............1:59.3
DF...........................125

YESSSS!......Massive PB!

My previous best was 2:02.8 average pace

I've been working on this one for a year so well pleased.

It didn't feel too bad so hope to improve it next Sunday.

Great job Rod! I can hardly hold that for a 30r20!

[WattsFromNotts]

@Stu, thanks, it was indeed a struggle, issues with headphone readjustment and then took on water, which I don't usually, so all signs that not a good day. Re being sensible, I don't think you've got to where you are now, without a little throwing caution to the wind! I could only dream of rating that over a HM.

@Rod, well done on the PB, that's a massive improvement!

Saturday, 13 Jan

Dialed in 10,000m with a plan to row alternate 1000m at R20 @ 2:04.9, R24 @ 1:55.9. I think this was fairly optimistic, and although I hit the split targets, I bailed just after 6000m. I could have probably persisted, but just wasn't feeling it and my HR agreed! I will try this session again though as quite enjoyed it. Followed up with 15mins, 3501m @R18.

Sunday, 14 Jan

HM. Target HR cap 160, R21.

I immediately felt today was a good day, apart from my wireless headphones starting to beep after about 2km in to remind that battery was low (schoolboy error) . I just said to myself as long as I get past half way before they run out, I'll be happy. They ran out with 7km remaining. As it was, the last 7km flew by and just concentrating on the PM and fan cage noise was a refreshing change. I just seemed to have more energy today, and probably a good night's sleep helped a lot. Anyway, a new PB by 1min30 and over 2min20 faster than Thursday's struggle of an attempt. So, I'm really happy with this week's progress, a couple of PBs from 72KM rowed inc 2 HMs (3HMs since last Sunday) . Time for a Punk IPA or two!

[AnimalNige]

Decided on a HM today after taking a kicking on the training ride yesterday. Pulled it down to an average of 1:59 by the end.

Flat on my back ever since! Easy week due now. Let's see what the rebound gives me!

[OtwSL]

Decided on a HM today after taking a kicking on the training ride yesterday. Pulled it down to an average of 1:59 by the end.

Flat on my back ever since! Easy week due now. Let's see what the rebound gives me!

Great HM Nigel! I think you're definitely due a break!

Today:
Thought I'd try a UT1 35:00 piece but trying to keep a high stroke rate (for me 25-6) couldn't have guessed how things would pan out:

35:00 8886m @1:58.1 r25
7:00 1758m @1:59.4 r26
14:00 1760m @1:59.3 r25
21:00 1766m @1:58.9 r24
28:00 1765m @1:58.9 r24
35:00 1838m @1:54.2 r26

As you can see I decided to start out lighter until about 25:00 in and then with 10:00 to go I decided to see how hard I could go. 1:55-6 most of the last 10 and probably about 1:40 in the last minute. It would have been a lot easier to stay at 1:58 the whole way. As you can see my easy-ish piece turned into a very high UT1 piece!
I think a retest of all my PBs is in order as this was 0.5 splits faster than my 10k average and I didn't even try hard in the first 4/5ths of the piece!
Hopefully a 39:00 10k is easily there.

Any thoughts?

[nick rockliff]

Anth, thanks for the kind words again

Rod, good strong 30r60

Joined a 4 x 12 min session on Rowpro, rest was 7 min which I always find is too long. Plan was 1.50 r24, had late lunch toady so was a bit full

12 min - 3270 - 1.50.1 - 23 - 151 end HR
12 min - 3272 - 1.50.0 - 24 - 154 end HR
12 min - 3272 - 1.50.0 - 23 - 158 end HR
12 min - 3285 - 1.49.6 - 23 - 159 end HR

Good enjoyable session.

[VeloMark]

More base work, not too exciting, but essential.

3 x 5K/5r strapless

Time Meters Pace Watts Cal/Hr S/M
1:01:14.2 15,000m 2:02.4 191 955 28 134
20:45.8 5,000m 2:04.5 181 922 27 127
20:34.3 5,000m 2:03.4 186 940 28 136
19:54.1 5,000m 1:59.4 206 1006 29 141

First two variable paced (4 min @ ~2:06/1 min @ ~1:55), last one SS.

[Dangerscouse]

@ Scott, don't ask me as I think you should be retesting your PBs every two weeks. I think you could improve that quickly if only slightly

[G-dub]

Morning: 40’ of bike and body stuff
Afternoon: 11K in 2X, r20 with some starts, 30 degrees felt almost balmy

[Anth_F]

Decided on a HM today after taking a kicking on the training ride yesterday. Pulled it down to an average of 1:59 by the end.

Flat on my back ever since! Easy week due now. Let's see what the rebound gives me!

Thats real nice going on that HM, Nige.

Anth, thanks for the kind words again

You're welcome pal

Nuthin but a lazzzy laid back weekend for me. Back to the grind tomorrow though with either an 8k or 30min sesh.

[jackarabit]

[kerosene]

10,000 yesterday. Tried to kerp at 1:58 but had to ease a bit at 7k or so.
It was a brain fart to begin with as
a) I was going for a relatively light effort.
b) have not done any longer than 30 min rows in a while (thus a)
c)1:58 would have resulted in almost 30 sec below my PB (which is not a succesfull max effort piece but still)

On top of that the DF was 91 compared to my usual 115 after my wife had used the machine... didn't notice until in the stats.

10,000m 39:51.6 1:59.5


So all in all quite happy. Oct-Dec was very bad for me with being constantly ill. last week rowed 3 times and lifted twice. Some of these sessions are lunch hour workouts and as such quite short. Still huge improvement over my past.
Goal of participating in national (Finnish) indoor championships is shelved from this spring. I would have to be under 7min to be in the same realm as the slowest 2017 rower. I don’t think that is where I am at so willl just target a PB attempt at home in Feb 10.

[Dangerscouse]

I needed a decent session to break me out of my mini slump and I was short on time so I decided to do a 30 min TT.

6min 1639m 1:49.8 27spm 148bpm
6min 1643m. 1:49.5 28spm 150bpm
6min 1651m 1:49.0 28spm 156bpm
6min 1647m 1:49.2 28spm 160bpm
6min 1663m 1:48.2 30spm 166bpm

8,242m total and average pace was 1:49.1.

Apart from a slight wobble about 20mins in it was an enjoyable, and hard, session. I think I could have averaged closer to high 1:47s only 6-8 weeks ago so I'm currently in rebuild mode as I couldn't have given much more this morning. Mental fatigue is slowly going and I think I have finally kicked this cold too.