What Training Have You Done Today?

[Gammmmo]

Cheers Tom and Paul. I have avoided deads and squats for years as they always made my back go 'wonky'. I found out it was due to a displaced pelvis and the chiro always sorted me out but it meant avoiding certain exercises.

From my intuition I have realised it was all due to a chronically tight right hip flexor; too much rowing, driving sitting at a desk and no way near enough stretching and flexibility. This was never properly confirmed by the different chiro's that I saw over the years, probably as it would lose them business!

I think I have finally loosened it up enough as I haven't been to the chiro for almost 12 months now (it was every 2 months if not more often) and now that the mega long rows aren't a priority I'm concentrating on getting stronger. I'm far from weak but I'm sure I'll benefit from more rowing targeted strength training.

Pity as squats and deads are the best 2 full-body exercises for most. Like I say I err on the side of caution and am not going heavy - probably not getting the full benefits but staying injury free is even more important for health and long term improvement. Tight hip flexors is common among most people (I am actually a qualified Sports Massage Therapist) because we tend to do so much sitting. One thing that will help is to NOT sleep in the foetal position (which many people tend towards) and instead stretch your legs out. Bent row or "bench pull" (I use dumbells for that) will be specific.

[OtwSL]

Today:
Ice on the river, so unfortunately I was designated with 4 hours of land training!

Session 1:
10 minutes split into a 1.25k run and rowing the furthest you can in the remainder of the time. We did this 5 times with 5' rest between each. Splits on the ergs were about:

1014m @1:51.9
984m @1:51.4
840ish m @1:53.3
848m @1:50.6
904m @1:51.6

So kind of a 5×1k with 5' rest apart from they weren't 1k and they were after a 6-6.5 min run at almost max speed. You can see my runs progressively getting slower and slower until the last one where I went all out!

Brutal but worth it. Nice to see such low splits as last time I did this the splits were more like 1:57-8s. Massive improvement over about 2 months. Running has got a little slower though. Can't have everything!

Session 2!

Team relay. Dividing each bit for 4 people.

3k ergo
100 push (arms on c2 Dyno)
100 pull (arms on c2 Dynno)
100 press (legs on c2 Dyno)
100 burpees
2k ergo
75 push arms
75 pull
75 push legs
75 burpees
1k ergo
50 push arms
50 push legs
50 pull
50 burpees

Absolutely nackered. My upper body was hurting before all this due to 100 burpees on Thursday. God knows how sore I'll be tomorrow.

Haha. And tomorrow there's more land training.

Have a good evening

[WattsFromNotts]

Saturday, 20 Jan

60mins. 14,369m, 2:05.2, R18, HR 159, df 98.

Happy with this session. At half way, I decided to up the pace a little, along with the rate. I also realised the drag factor was what my Wife left it on, but thought I'd just go with it, and it actually felt good, as you would expect for low rate. I may try this for my next HM

[G-dub]

Morning: 12K mixed 8
Afternoon: 9K mixed 4+

[lancecampeau]

- 5007m @ 2:00.9
- followed by 6x500m intervals @ 1:56 target pace (with a 1:32 dash in the final 60m)
- Capped off with a 1K paddle (2:15 pace)
Wanted to do a bit more but the gym closes at 8 on the weekend...

is there a way to make embedded pictures smaller?

[WattsFromNotts]

@Lancecampeau, I use https://postimages.org/web, and select the upload size from there, not sure if that helps?

[Citroen]

- 5007m @ 2:00.9
is there a way to make embedded pictures smaller?

Not with this version of the forum software. It simply uses the native size of the image you've put on Twitter.

One more modern versions of phpBB3 you can wrap the [img]url.here[/img] with [size=50][/size] tags to shrink the image.

[AnimalNige]

Badly paced HM. Wanted a PB, so pulled the average down to 1:56 by running 1:54 for too long. Cracked, and dropped to 2:10, and only just ended with under 2:00 at the end.

I should have started faster! Will have another go this week.

Now a little ring work, abs, and bouldering.

[Rod]

30 minutes restricted to 20spm

Metres......................7673
Average pace..............1:57.2
Drag Factor................125

This is a lot lower than the 35spm or so I'd do at free rate!

It's a new PB by 0.8 on average pace and 47 metres in distance so happy with that.

Looks like the power in the stroke is growing.....a bit!

[Dangerscouse]

@ Rod, do you ever have a bad day!?!!? Congrats on the PB, especially as 30r20 is so different from your usual sessions

[Neorticros]

Around 26.8 km in 2 hours.
One of those days you press the FM button but you are pretty sure you are going to quit before 2 hours rowing

[WattsFromNotts]

@AnimalNige, well done on the HM. It may not be your best, but it's still a good time.

@Rod, nice powerful session that!

@Neorticros, that's still a good haul of metres banked though.


Sunday, 21 Jan

HM. 1:26:45.8, 2:03.3, R21, HR 156, df 97.

A new PB and I'm gradually chipping off time each week. Granted, these are newbie gains, but it is encouraging all the same. That makes 82km this week; some of them good, bad, and ugly.

New HM target = sub 1:25:00, < 2:00.8

[Dangerscouse]

@ Dave, well done on the PB. Great consistency too.

What did you use to minimise the picture? I need to learn as I always get the message that it's too large

[OtwSL]

30 minutes restricted to 20spm

Metres......................7673
Average pace..............1:57.2
Drag Factor................125

This is a lot lower than the 35spm or so I'd do at free rate!

It's a new PB by 0.8 on average pace and 47 metres in distance so happy with that.

Looks like the power in the stroke is growing.....a bit!

Great haul Rod. You just keep on knocking out amazing pieces!

Today:

Session 1:
After yesterday, I thought the coaches would go easy. Haha!
8k erg, 8.5k run, 4k erg. With no rest!
8000m 30:48.x @1:55.5 (no idea on rate: 24 maybe?)
Run was slow at the start but sped up a lot. Managed to speed it up a lot at the end.
4000m 15:46.6 @1:57.7 r???

As it happens I managed a 30:00 free rate PB in my 8k! Started out easy for first 2k at 1:58ish. I think average around halfway was 1:57ish. I then thought I'd take it up at the end and the last 4k was at about 1:54. I noted that I hit 30:00 at 1:55.6 average which puts me in at about 7785m. Not going to put it in my signature as it isn't official but I am very happy and it definitely wasn't my max effort. I think there's another split maybe even a split and a half easily there!
Great seeing as though I am still sore and tired from yesterday, and I did it in the knowledge that immediately afterwards I'd have to do an 8.5k run and a 4k ergo.

Session 2:

C2 Dyno:
50×push arms
50×push legs
50×pull arms

50×burpees

[WattsFromNotts]

@ Dave, well done on the PB. Great consistency too.

What did you use to minimise the picture?

Thank you, Stu, appreciated!

I've been using https://postimages.org, it allows you to resize your upload to various different settings, including a message board size.

@OtWSL, you're posting some intense training sessions and great times! Your progress makes interesting reading.