What Training Have You Done Today?

[OtwSL]

CTC today(and some other workouts the last week):
CTC:
Time Meters Pace Watts Cal/Hr S/M
10:54.2 3,500m 1:33.4 429 1774 37
3:11.7 1,000m 1:35.8 397 1666 33
r: 2:00 58m
0:44.8 250m 1:29.6 487 1972 39
r: 3:00 100m
3:09.4 1,000m 1:34.7 412 1716 35
r: 2:00 92m
0:43.9 250m 1:27.8 517 2077 44
r: 3:00 73m
3:04.4 1,000m 1:32.2 447 1835 38

5x2500m/1:00r row rate ladder:
Time Meters Pace Watts Cal/Hr S/M
45:19.2 12,500m 1:48.7 272 1235 22
9:24.8 2,500m 1:52.9 243 1135 18
9:14.2 2,500m 1:50.8 257 1183 20
9:04.1 2,500m 1:48.8 272 1233 22
8:54.2 2,500m 1:46.8 287 1286 24
8:41.9 2,500m 1:44.3 308 1358 26
r90m

10K with rate(20/24) changes every 5th min:
Time Meters Pace Watts Cal/Hr S/M
36:24.2 10,016m 1:49.0 270 1228 21
5:00.0 1,352m 1:50.9 256 1181 20
5:00.0 1,403m 1:46.9 286 1284 24
5:00.0 1,351m 1:51.0 256 1179 20
5:00.0 1,402m 1:46.9 286 1282 24
5:00.0 1,352m 1:50.9 256 1181 20
5:00.0 1,403m 1:46.9 286 1284 24
5:00.0 1,353m 1:50.8 257 1183 20
1:24.2 402m 1:44.7 305 1347 23

30R20:
Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,287m 1:48.6 273 1239 20
5:00.0 1,369m 1:49.5 266 1214 20
10:00.0 1,370m 1:49.4 267 1216 20
15:00.0 1,372m 1:49.3 268 1220 20
20:00.0 1,372m 1:49.3 268 1220 20
25:00.0 1,375m 1:49.0 270 1227 20
30:00.0 1,429m 1:44.9 303 1340 20

And Marius you are a beast.

Today:
Attempt at a 30:00 free rate PB. Didn't work out. HD. Won't go into details.


Although, one good thing from today I got a new highest wattage of 611W or an LP of 1:23!

I am going to do some intervals this week. I need a break from trying and failing at TTs. It's all mental. There is nothing physically stopping me smashing them, I just need a break and some confidence built in the fact that I could go sub 7:00 on my next 2k. Intervals here we come.

If anyone catches me doing anything other than 2k type intervals and SS rows, you have my permission to shoot me!

Have a good day all!

[Dangerscouse]

@ Anth, I'm in the same position. I'm struggling a bit with the effort to really push hard when I starts to bite. I'm far too used to 140bpm or under endurance sessions. I think I need a knee wobbler tomorrow morning.

@ Scott, good idea. Step back and regroup and build up slowly. 30mins is too much, at the moment, but you'll get there soon enough.

[G-dub]

2 x 25’, 5’R, r20 with pick ups each 7’ to r30, 2:04.4 average, 12056m, ending HR 152

What excites me, even though it is highly variable and day to day, is that my average pace and ending HR were both at the top of UT2 as described and quite steady through the pieces. So possibly finally I am getting a little more aerobically fitter.

[lancecampeau]

Great session today! Here is the sequence...

- warmup 2500m @ 2:06.4 (damper 10)
- 2 min paddle down
- 2000m @ 1:50.9 (damper 7)
- 10 min treadmill walk
- 500m @ 1:38.7 (damper 4)
- 10 min treadmill walk
- 1000m @ 1:45.1 (damper 10)
- 5 min treadmill walk
- 1500m end of workout @ 1:55.6

I feel really good after this workout and have a nice afterburn going at the moment.

[VeloMark]

Good one Lance! Very solid splits, and I really like your treadmill recovery walks. I usually walk around the house, or outside between intervals, but have thought that a treadmill would be a great addition to my routine. Seems I recover better walking, and completely avoid getting a sore backside

[OtwSL]

@ Scott, good idea. Step back and regroup and build up slowly. 30mins is too much, at the moment, but you'll get there soon enough.

Thanks! 6×1500 tonight alternating r22 and 26! It's a toughy but I feel up to it. Also a good indication of 5k.

[Erik A]

30 min as for 7100m 30 min on the bike. Got home to find out the gym was on fire.
Wasn't me

[lindsayh]

2k @2:11
1k @1:54
500m @1:46
3x 100m = 16.7, 16.6, 16.6 @1:23.0
df154 sr51 LP1:19 (fastest for a year)
Maybe the power training is helping a little
weights

[-marius-]

And Marius you are a beast.

Today:
Attempt at a 30:00 free rate PB. Didn't work out. HD. Won't go into details.


Although, one good thing from today I got a new highest wattage of 611W or an LP of 1:23!

I am going to do some intervals this week. I need a break from trying and failing at TTs. It's all mental. There is nothing physically stopping me smashing them, I just need a break and some confidence built in the fact that I could go sub 7:00 on my next 2k. Intervals here we come.

If anyone catches me doing anything other than 2k type intervals and SS rows, you have my permission to shoot me!

Have a good day all!

A small beast that must be
30 min PB TT is a tough one.. if you go faster you won't finish any sooner
You will soon enough beat all your targets, you have some great years in front of you

[Anth_F]

2hrs mountain bike last evening!

Then a light fluffy stroke morning 5k which certainly woke me up. A good sweaty workout



1000m cooldown @ 2:26

[OtwSL]

A small beast that must be
30 min PB TT is a tough one.. if you go faster you won't finish any sooner
You will soon enough beat all your targets, you have some great years in front of you

Thanks! 6'2" is not small!

Today:
100m attempt in 0:17.8. Meh. I know I'm faster than that!

Decided to do a 50:00 SS piece. Got bored after 25:00 so decided to do something else. Average split 2:05-6 not really bothered!

Decided to go a bit NavHaz! The 200s are a bit shorter than Nav but on the same lines!
20×200m at r24 with 40" rest. Target was 1:45 or target 2k split!
14:00.5 4000m @1:45.0 r24
:43.5 @1:48.7 r25
:43.1 @1:47.7 r25
:42.3 @1:45.7 r26
:41.9 @1:44.7 r24
:42.1 @1:45.2 r24
:41.5 @1:43.7 r25
:41.9 @1:44.7 r24
:41.9 @1:44.7 r24
:41.9 @1:44.7 r26
:41.9 @1:44.7 r26
:41.8 @1:44.5 r26
:42.0 @1:45.0 r24
:41.9 @1:44.7 r26
:41.9 @1:44.7 r24
:41.8 @1:44.5 r24
:41.9 @1:44.7 r26
:42.0 @1:45.0 r24
:41.9 @1:44.7 r24
:42.0 @1:45.0 r24
:41.5 @1:43.7 r26

This was barely r24 average (more like 25 but shhhh!). Didn't know how fast to go at the start then I decided to try and get my average at my target 2k pace. Ouch. These intervals are hard. 40 seconds rest is only enough to slow your breathing slightly, nothing substantial! It was good though.
Not sure how well I did as I have nothing to compare it to really. Any ideas if this is a good split?

[lancecampeau]

Good one Lance! Very solid splits, and I really like your treadmill recovery walks. I usually walk around the house, or outside between intervals, but have thought that a treadmill would be a great addition to my routine. Seems I recover better walking, and completely avoid getting a sore backside

I have been doing the treadmill recovery since I started rowing last year. Its always a very light pace (1.5 degrees @ 3 MPH). Usually 5 or 10 mins depending on the intensity I'm working on. The afterburn from my last session was one of the most intense I've experience to date. I had a hard time getting to sleep.

Been overlooking my log for the last year are realized that most of the PB's I ended up recording were preceded by a high intensity multi-piece session or half marathon, one or two days beforehand. I guess this primes me for a max effort in some way. So, by that logic, I might try one tomorrow (either a 4 Min, 2K, 30 Min or 10K depending on how good of a rest I get tonight).

I registered to compete in the Canadian Indoor Rowing Championship on Feb 4th last night. Not going to win anything but I am SUPER excited to go "test my mettle" in a group setting.

[WattsFromNotts]

@Stu, I reckon you'll do fine with Intervals, just adaptation. You obviously have the aerobic base!

@marius, very impressive stuff, inspiring even.

@bisqeet, that's a great pace over that distance and at such a low avg HR too.

@Glenn, good stuff - I agree, it's reassuring when you see HR evidence that you're getting physically fitter. A great motivator for me at the moment!

@Lance, I like the active intervals and interesting use of damper /drag factor. I would have normally expected an increase as the distance reduced and rate increased, or was this an experiment? Obviously worked if you got the burn! Good luck with the CIRC

@Erik, lol. That's an extreme way to dodge your next workout

@Lindsay, definitely showing the power. I need to reintroduce lifting back in to my routine, just need to not go too heavy me thinks.

@Anth, good erg sesh that; always satisfying when it is a sweat fest, and reading about your mountain biking is reminding me I really should get out more on mine! The erg is just so convenient with my current work schedule though; that's why I bought it.

@Scott, I'm no expert but they look pretty tidy intervals to me! Good effort!


Wednesday, 24 Jan

HM. 1:25:10.8, 2:01.1, R22, HR 157, df 98. New PB.

As we have guests staying this weekend, I couldn't be certain I'd have the time (nor a mild hangover) for a harder HM attempt, so I did it today. Another PB, by 1 min 35. I felt quite strong and in control today with a slightly higher spm, although I possibly could have gone sub 1:25:00 if I'd timed my sprint finish better!

[OtwSL]

That is a strong HM, well done! That is definitely one on the bucket list, but I have no time at the moment. it would have to be after exams in may. What are your erg goals?

[Dangerscouse]

Well done Dave. 1min 35 is a massive improvement.