What Training Have You Done Today?

[jimmyshand]

10k in a cold shed this morning (0°c) but that's right down my street - just give me an erg, a cold shed and a bit of time.

Definitely getting fitter though, as managed 1:58.0, r23 for time of 39:20, 16 seconds faster than previous best - and I would describe it today only as 'quite tough'. Really enjoyed it though so might try an all-out PB after my next attempt at 2K which is what I'm really aiming for - still two and a bit seconds away from sub-7.

[Dangerscouse]

@ Nige, I totally agree with Rod. I only ever eat before a morning session if it is a FM or further and then I leave it a couple of hours before I start.

[JerekKruger]

I experimented with eating fast digesting carbs before training and found, particularly in interval sessions, they increased the chances I'd crash out. These days I do all my training several hours after breakfast and don't eat anything immediately before.

[lindsayh]

Tues PM
2k @2:08
500 @1:47
5x 20"/60"R @1:26.8
df148 sr42 535w mhr141
2k @2:07

weights/core incl deads to 90

[Anth_F]

6500m today. Took it very steady easy today! But the low spm still made it feel like i done something, and a bit sweaty too

[WattsFromNotts]

Wednesday, 7 Feb

60mins. 14,351m, 2:05.4, R18, HR 152, df 101

Relatively easy, but sweaty, lunchtime row.

[AnimalNige]

Retried 8x500m

A little better. Lost power in the last two and dropped from 1:42s to 1:44 and 1:45. At least the session got done.

Easy week next week, and 2k test week after.

Just some abs and endurance circuits on the wall now. Very cold in the garage!

[Rod]

30 minutes at 20 spm

7711 metres

1:56.7 av. pace

This is a new PB, it beats the one I set 2 weeks ago by 16 metres/0.2 so happy with that.

[nick rockliff]

30 minutes at 20 spm

7711 metres

1:56.7 av. pace

This is a new PB, it beats the one I set 2 weeks ago by 16 metres/0.2 so happy with that.

You're getting good at these, ever considered doing some rate restricted to R24? Great for control.

[mdpfirrman]

Congrats Rod!! You're doing quite incredible!

Been working this week (after my one and only race this year) but been having "fun" with my new torture device - the Air Dyne Pro. Debating which is more evil, the rower or the bike. Both have their benefits for sure.

Today was 2K W/U (around 2:10), then 30 Heavy KB swings, 50 or so pushups, KB military presses. Then I did 5 X 1' with 1' rest sprints on the Air Dyne (Watts on the sprints around 350 to 375 with active rest around 130 Watts). Killer workout. Went back to the rower and did 1500 @ 5K pace, roughly and then 1500 CD with another 30 pushups and 20 Military presses each side. Another 100 or so pushups tonight and more military presses. Wife said "the chest isn't as big as your back" after all that rowing getting ready for my race Have to please the lady and get the chest and shoulders back in symmetry.

Love the Air Dyne bike now that I'm able to work it. It's much like the Assault Bike. Anyone else using something similar and how do you integrate it?

[OtwSL]

Rod, you are a machine. Fantastic. After training camp this weekend I may try a 30r20 aiming for a similar pace. Might not manage!

[Edward4492]

Rod, some very strong stuff there! Mike, hands down Air Dyne is the worst.....there's no reward. Nobody ranks and brags about their Air Dyne times. At least on the erg the PM gives you a reward.....or mocks you if you can't pull the number you want.

[AnimalNige]

Steady hour this morning getting up steam in the first 2k at 2:03, then pulling it back to a 1:59 average by the end.

Abs, biceps and front lever progressions.

[Rod]

You're getting good at these, ever considered doing some rate restricted to R24? Great for control.

Thanks Nick, I’ve never tried doing anything at 24 spm I just do one session a week at 20 spm to build power in the stroke and the rest of it (usually 3 other sessions) is at free rate which for me is whatever gets the job done, I don’t worry about what it actually is so it varies. I’ll have a go at doing one at 24 though, is there something different to be gained from that compared to session at 20 spm ?

Congrats Rod!! You're doing quite incredible!

Cheers Mike, I’m moving forwards a little, just need to do a decent 2k now!

Rod, you are a machine. Fantastic. After training camp this weekend I may try a 30r20 aiming for a similar pace. Might not manage!

Good luck with that then OtwSL, I’m sure you can do it….enjoy!

Rod, some very strong stuff there! .

Kind of you to say Ed, I’m looking forward to meeting you next week, I’ll be in the Crowne Plaza from Wednesday evening onwards.

[mdpfirrman]

Rod, some very strong stuff there! Mike, hands down Air Dyne is the worst.....there's no reward. Nobody ranks and brags about their Air Dyne times. At least on the erg the PM gives you a reward.....or mocks you if you can't pull the number you want.

It would be nice if C2 came up with a bike product that worked both arms and legs. To be honest, I was a bit disappointed to see their bike product. Though the calibration, consistency and quality would all be there, it's not a full body workout like the rower and the SkiErg. Rogue just came out with their new Echo Bike, which is a knockoff of the Air Dyne Pro. I'm seeing more CrossFit gyms integrating modified AD Pro's in their gyms and calling them "Cross Fit" bikes. Up till recently, the Assault Bike seems to have owned the hardcore, Cross Fit community. That's changing quickly. If the Echo had more testing/time, that looks like a great option. Only time until they have some of the same benchmarking/consistency that C2 products have. Nothing will replace my rower and long term I'm getting a SkiErg for sure. Just not a fan of the bike product so far. At $750, Rogue is going to kill it with that Air Bike. Just don't understand why C2 didn't design something similar.