What Training Have You Done Today?

[Dangerscouse]

No. My HM PB is a 1:57.1 so in hindsight, it was plain dumb. I need the R20 work to get used to really pulling hard as opposed to moving fast.

IMO given your 10K you're probably a bit beyond 1:57 for a HM. Just need more time on the ergo I think because sounds like your form starts breaking down.

Yeah, it always surprises me how much 2 or 3 seconds average pace can make a notable difference. I agree with Paul; more time on the erg and a slower pace, if only for the first half, will be beneficial

I'm frequently making dumb decisions but you do learn valuable lessons that way.

[Gammmmo]

Last week:
-62K on erg inc 2 interval sessions
-45mins core
-one weights session at a new gym rather than using my home equipment

Today's main bit: 2x650m@1:36.5 + 4x250r60@1:35.7
-legs ache a bit now
-wasn't really in the mood so just smashed something out
-DF=132

[Rod]

4 Minute Time Trial

Metres................................1177
Pace..................................1:41.9
DF.....................................114
SPM...................................37
Heart Rate..................average 179, Max 196!

New British 60-69 Lwt Record

4 Minute Time Trial for the Indoor Rowers League. Places me in top spot in the 60-69 Lwts and all Lwts (well for now anyway...I'm sure some young speedy types will come past me!)

It was a new British Record as it was 6 metres (0.5 on pace) better than the mark I set back in March.

Bloody hell this was a sharp shock to the system....Ouch! (it was a new Max HR PB as well at 196!)

[mdpfirrman]

Congrats Rod again!! You da' man! That's impressive!

Another day on the Air Bike for me. I can gradually feel my leg strength returning. 50 minutes today on the AD Pro and 60 minutes yesterday.

[AnimalNige]

A sweaty 30r20 today where I managed to hold it to 2:00 in the end. So difficult to keep pulling so hard. I can do a 10k at around 1:51 when free rating. I think working this weakness will help in the long run.

That hard pulling did cause skin issues, and after my ab work, I slipped off a hold when bouldering and I can feel a whole area of skin finger skin detached from the underlying finger, so I quit my workout. I can't hold a ring or a rung now. I've tried to tape the skin down hard hoping it will reattach itself.

[hjs]

A sweaty 30r20 today where I managed to hold it to 2:00 in the end. So difficult to keep pulling so hard. I can do a 10k at around 1:51 when free rating. I think working this weakness will help in the long run.

That hard pulling did cause skin issues, and after my ab work, I slipped off a hold when bouldering and I can feel a whole area of skin finger skin detached from the underlying finger, so I quit my workout. I can't hold a ring or a rung now. I've tried to tape the skin down hard hoping it will reattach itself.

That big of a difference? Would say thats good news. You can certainly pick that, relative easily, but you need volume and sub max sessions. 3/4 seconds between free and 20 is much more common.

[lindsayh]

Tuesday PM
2k @2:15
10x 2'/2'R (1000Rm)
5604m @1:47.0
df130 sr29 285w mhr162
first @1:48.1 then all @1:46/7
2k @2:08

[harrythehamster]

Rest day yesterday, today regular base training, 70' + 10' C/D on erg + W/U 20' / C/D 10' on stationary bike + pushups and standing 1-arm KB press (more like bodybulding style) 1 set of each

[Mark E]

Intervals today: 6 X 500 meters on 2 minutes rest. Averaged 1:51 -- had to back down a few notches after doing the first 4 at 1:48 pace. Drag factor 120, rating 26-28. Followed up with 3 X 5 reps on bench press (135 pounds) squats (135 pounds) deadlifts (115 pounds) dumbbell rows (45 pounds alternating arms) plus body weight dips at 3 X 8 reps.

Maybe still a bit fatigued after 2 X 5000 meters on-water racing Sunday, at 7500 feet altitude.

Starting to shed some weight, trying to working down gradually toward being comfortable at a lightweight (165 pounds) baseline. About 8 pounds to go.

[Erik A]

Tonight's session
40 mins
10101m
1:58.8
26spm
Followed up with 10 x 250 1r

[Dangerscouse]

HM done at 5am due to being awake from 3:30 with a restless dog. This should have been sub 80 mins as i stopped for 60 secs to sort my head out with 3.5k to go. I also did a 2,818m strapless cool down @ 2:04 pace r20

I'm feeling drained now so maybe that's why it felt so tough near the end, but it was an increasing struggle from about 40 mins onwards

[Gammmmo]

@Stu - wow, HM on the ergo....that's quite an extreme way to make yourself tired again after waking up at daft o'clock!

[Dangerscouse]

@Stu - wow, HM on the ergo....that's quite an extreme way to make yourself tired again after waking up at daft o'clock!

Hahaha, yeah I guess it is! I contemplated a slower 30k session too as I had enough time. I'm feeling a bit under the weather so we'll see if anything comes from that

[lindsayh]

Wed PM
2k @2:11
8x 45"/75"R @1:36.5
df130 sr32 389w mhr153
all @1:36.x
1k @2:08

last session before Saturday races

[bclebrun]

Quick question everyone. I've got a 5k test coming up, and my days are pretty filled with water practice or racing. I did an hour piece at a 20r with a 1:59.8 last Saturday. I'm thinking shooting for a 1:50/1:51 split on the 5k. Thoughts? I feel slightly lazy not doing a practice 5k, but at the same time, lazy because I'm too busy rowing... haha