What Training Have You Done Today?

[Boomer]

10k after 6 days of not rowing through work and other sports. Surprisingly felt fine and set a PB although I’ve only done the distance a few times so doesn’t really count and could have gone quicker. I’m only using the longer distances to train at 20s slower than 2K pace to get my aerobic base a bit better. So happy days.

42:37.3 10,000m 2:07.8 167 875 24 141
8:37.9 2,000m 2:09.4 161 854 24 128
8:28.2 4,000m 2:07.0 171 887 23 138
8:36.2 6,000m 2:09.0 163 860 24 140
8:38.3 8,000m 2:09.5 161 853 25 142
8:16.7 10,000m 2:04.1 183 928 26 160

[AnimalNige]

10 minute warmup after which I did an endurance session on the climbing wall. Up and down the warm up route worked in with some abs.

Then 10k free rate ending at 39:59:00.0 with very worked abs and forearms and sore hands.

[lindsayh]

Tuesday PM
2k @2:13

8x 3'/0'R @2:00
df125 198w mhr159
srs 18/20/22/24/26/24/22/20
then
5x 2'/0'R @2:02
df125 191w mhr157
srs 20/22/24/22/20
then
2k @2:10 (143)

[jimmyshand]

3 x 5k today with 2 minute rest in between each.

Enjoyed this session. Started slow to moderate, middle rep fast then slow metres to end. Back not yet back to 100% but pretty good.

1:04:01.1 15,000m 2:08.0 167 873 23 160

21:06.2 5,000m 2:06.6 172 893 23 156

r: 2:00 14m

19:47.3 5,000m 1:58.7 209 1019 26 186

r: 2:00 18m

23:07.6 5,000m 2:18.7 131 750 20 138

[nick rockliff]

Another 60r20 on Rowpro this evening, quite warm and humid out on the pation so HR was a tad higher than yesterday.

60 min - 15002 - avg 2.00.0 - 20

10 - 2500 - 2.00.0 - 20 - 137 end HR
20 - 2501 - 2.00.0 - 20 - 144
30 - 2504 - 1.59.8 - 20 - 149
40 - 2500 - 2.00.0 - 20 - 153
50 - 2499 - 2.00.0 - 20 - 156
60 - 2498 - 2.00.1 - 20 - 157

Brings back memories doing these type of sessions, back in peak I was doing this twice a day at 1.52 r20

[Mark E]

Erg session and weight training.

Thirty minutes continuous for 7300 meters (2:04 or better) at 22-24 SPM. Solid effort without straining too awful much ... at least I hope that's true as tomorrow's on-water training session is being billed as "competitive" and "demanding."

Bench press 4 X 5 @ 135 pounds, squats 4 X 5 @ 135 pounds, 4 X 5 one-arm rows @ 50 pounds, Romanian deadlifts 3 X 8 @ 95 pounds.

Recorded heart rate for the first time in a month or so ... averaged 145, ticked 161 for a bit. Probably too high given that the workout assignment was meant to be zone 2/3 whereas this is more of a solid zone 3, touching zone 4, for me. But I had to skimp on the duration due to, you know, working for a living.

[Mark E]

I found the following online in US Rowing's archives. The full resource is quite the geek-out session!

http://eodg.atm.ox.ac.uk/user/dudhia/ro ... index.html

My hobbyhorse has been to calculate the effect of altitude on erg times. I think the conversion cited below for my situation makes sense. Yields a 4.4-seconds-per-500-meters adjustment in Colorado.

Nerdiness ensues below.

14. Effect of Altitude
An approximate formula for the rate of change of air-pressure p with altitude is:

(14.1) p = p0 exp(-z/7000)

where p0 is the sea-level pressure (approx 1000mb) and z is the altitude above sea-level in metres.

Self-calibrating ergs such as the Concept and RowPerfect would compensate for this by calculating a reduced drag factor (section 7), so still give an accurate measurement of the work done.

Eq. (14.1) corresponds to a pressure decrease of 1% for every 70m increase altitude. This means that, for a given lung-volume and breathing rate, the amount of oxygen taken into the bloodstream would also decrease by 1% for every 70m. If oxygen uptake through the lungs is the limiting factor in aerobic power output, then you would expect your erg power scores to fall off at the same rate (or split times to increase by 1% for every 210 m due to the cube relationship between power and speed, Eq. 4.5). E.g., in Denver (altitude 1500m), the air pressure is only 80% of the sea level value, so anyone moving up from sea level and trying a long-distance erg would probably find their power reduced by 20% (or times increased by approximately 7%).

Similarly, someone moving in the opposite direction (1500m down to sea level) would find 25% more oxygen in each lungful of air.

[AnimalNige]

8x750m/3:00r this morning. First six reps below 1:45, JUST managed to get last two reps below 1:46

Started off trying to work 50 crunches and band assisted ring lock offs into the 3:00r. That lasted a few reps before all I could do was slump. Probably I should work on that. Completed ab work and ring lock offs after flopping off the erg in a state of oxygen starved dementia and resting for five minutes!

[Erik A]

Tonight's 40 mins
10110m
1:58.7
26spm
Another struggle session tonight...

[Dangerscouse]

10km @ r20 ave pace 2:00.3

This was a border line stupid session as I almost turned around halfway to the gym this morning as I'm far from 100% but I can't make it to the gym until Sunday now so it was pushing me on knowing that.

Metres banked but it wasn't pleasant

[Rod]

60 minutes Time Trial

Distance....................15881m
Pace.........................1:53.3
SPM..........................33
AHR.........................176
DF...........................109

New British 60-69 Lwt record

I'm 61 today so....I had to earn the mountain of cake I'm going to scoff!

61 mins is not a ''ranking'' piece so had to repeat last years 60 mins....

This improves my British 60-69 Lightweight record by 41 metres (0.3 on average pace) so where's those creamy chocolate goodies!

Thank you for the kind words after my recent 10k lancecampeau and Stu, it's head down now and time to get on with some 2k training...ouch!

[Mark E]

Happy birthday, Rod!

On water today, without a sleepyhead coxswain who decided to stay in bed. Three seat was kind enough to drive; pieces rowed with 6s or 7s. The work was 3 X 10 minutes at 24 SPM.

[nick rockliff]

Nice 60 min Rod and Happy Birthday

Just a 30r20 this evening out on the patio, bit windy to say the least Makes it hard keeping a steady pace too.

30 min - 7762 - 1.55.9 - 20

06 - 1552 - 1.55.9 - 20 - 140 end HR
12 - 1552 - 1.55.9 - 20 - 146
18 - 1553 - 1.55.9 - 20 - 152
24 - 1553 - 1.55.9 - 20 - 154
30 - 1552 - 1.55.9 - 20 - 155

Rest day tomorrow, Grandsons 4th Birthday

[AnimalNige]

10 minute warmup, then onto the climbing wall with ab work in the downtime. I felt weaker today. Moves felt harder.

Then a 10k at r19 ending with average of 2:02, trying to build power.

[Mark E]

On-water in a masters 4+ today. The work was 6 X 5 minutes at 24-28 SPM. A little wind and shaky boat set made it difficult to put as much oomph into the strokes as I'd have liked (I'm sure my boat mates felt the same way).

Animal Nige ... do you have any climbing goals at the moment? I've climbed for a long while (started when I was 14) but haven't pushed to improve in quite some time. I'm probably good for about 7a or 7a+ redpoint at the moment, but only if it's more thugy than footwork oriented. Maybe Font 6C+ for bouldering. Not easy to combine climbing with rowing if you ask me -- it worked better as a cross-training activity when I was primarily running.