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Re: What Training Have You Done Today?

Posted: December 6th, 2017, 7:53 pm
by jackarabit
30"SS

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Dec. CTC

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Re: What Training Have You Done Today?

Posted: December 7th, 2017, 4:31 am
by OtwSL
Yesterday:
Weights session at the club followed by 30:00 strapless SS.
30:00 7208m @2:04.8 r20
Nice easy stuff, exactly 5 splits above my 30r20 PB. It's very odd rowing strapless!

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 5:33 am
by lindsayh
5 reasonable sessions in last 5 days but nothing to report really - steady//recovery metres and core - it's good to back off a little sometimes to give things a bit of a rest

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 9:30 am
by AnimalNige
Two years to the day after my overtraining burnout according to the pathetic, whiny post brought up by Facebook from my "on this day"...

10k test, got my all time PB. 37:44.3 @ 1:53.2 r30

1:53.5 28
1:53.2 30
1:53.3 30
1:53.9 31
1:51.9 33

Fourth split, I took a deep breath, and a few hundred metres easy before launching at the final 2k. Went well I think.

Followed by some abs, stretching, bouldering and playing on the rings.

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 10:26 am
by lwtguy
ItalianRower wrote:Ok what I was thinking was either: next time to bump it up to 11x300 same rest or to try 8-10 x250 on 1' rest What do you think (I'm training for 2k and already doing steady state)
Don't neglect the longer intervals: 750m, 1000m, 1500m. These are important too. You want to have about "equal" rest. So for 750m go for 3 minutes rest, 1000m go for 4 minutes rest, etc.

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 11:48 am
by mdpfirrman
lwtguy wrote:
ItalianRower wrote:Ok what I was thinking was either: next time to bump it up to 11x300 same rest or to try 8-10 x250 on 1' rest What do you think (I'm training for 2k and already doing steady state)
Don't neglect the longer intervals: 750m, 1000m, 1500m. These are important too. You want to have about "equal" rest. So for 750m go for 3 minutes rest, 1000m go for 4 minutes rest, etc.
Good advice. I spent a great chunk of this year doing tons of SS meters and also some quick, fun, fast work but very little doing longer intervals or AT work. I'm seeing the results of that now. I still have two months before my race but I'm realizing that I probably needed more 30 minute or 5K harder efforts (or intermediate interval work occasionally) now.

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 1:42 pm
by OtwSL
Today:
2×6000m at moderate pace, wouldn't say it was really easy. Targets were 2:03.8 (5k+10) for everything except last 300 of the 2nd.

12000m 49:12 @2:03.0 r20
6000m 24:44.5 @2:03.7 r20
6000m 24:26.4 @2:02.2 r20

Happy with this. It wasn't SS but it definitely wasn't hard. Last 300 must have been around 1:42 or 3 but that wasn't r20! Not the most exciting of ergos but good training nonetheless.

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 4:58 pm
by lancecampeau
10k from last night...

The front 5000m @ 1:55.9, then 4500m averaging 2:06, then a ramped sprint in the last 500m (from 1:57 down to 1:36). Total time was 40:07.9

Had wicked afterburn from this piece... felt good.

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 5:17 pm
by lwtguy
mdpfirrman wrote:
lwtguy wrote:
ItalianRower wrote:Ok what I was thinking was either: next time to bump it up to 11x300 same rest or to try 8-10 x250 on 1' rest What do you think (I'm training for 2k and already doing steady state)
Don't neglect the longer intervals: 750m, 1000m, 1500m. These are important too. You want to have about "equal" rest. So for 750m go for 3 minutes rest, 1000m go for 4 minutes rest, etc.
Good advice. I spent a great chunk of this year doing tons of SS meters and also some quick, fun, fast work but very little doing longer intervals or AT work. I'm seeing the results of that now. I still have two months before my race but I'm realizing that I probably needed more 30 minute or 5K harder efforts (or intermediate interval work occasionally) now.
5x (5' on / 5' off) @ open rate is still one of my all time favorite workouts.

Re: What Training Have You Done Today?

Posted: December 7th, 2017, 6:53 pm
by G-dub
2 (10 x 30' on @ r30 + 1:00 off @ r18-20 paddle): avg about 1:38.5 r30 on the "on" and 2:30 r20 on the "off"

Summary of each set:

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Re: What Training Have You Done Today?

Posted: December 8th, 2017, 5:07 am
by AnimalNige
10k at r20 to learn how to pull hard again, and concentrate on the action and recruitment. Tried for the OCD of R20 all the way at a 2:00 pace. Not quite got the pace judgement back, but close.

Abs, stretching, lock offs on rings, dumbell curls.

Re: What Training Have You Done Today?

Posted: December 8th, 2017, 3:03 pm
by mdpfirrman
@ Bill - Thanks, like the simplicity!

Today was SS work again. 6K X 2/1'. Been reducing the rest on these from 3 to 1 minute. 2:09/22 and 2:07/23. Feeling stronger on these longish SS rows. Before the meters were getting to me. Today is my last day before a rest day and I'm feeling pretty good (and did relatively all week). Next week I begin the full PP to prepare for my race in February.

Not sure if I'll cut back meters or not. Probably so. I'm at 65Kish a week now. Probably cut back to around 55ish and increase the intensity.

Re: What Training Have You Done Today?

Posted: December 8th, 2017, 3:32 pm
by VeloMark
Nice work Mike! What race do you have coming up? I'm hoping to try my first race either 2/3 or 2/4 in Central California.

Tightened the screws a little more for this Friday's sprint work. 8 x 500/3R @ 1:45.2 avg.

Started with Fletcher's 2K race warm up (1:48 pace)

1:48 - strapless
1:47.9 - strapless
1:46.9 - strapless
1:45.8 - w/straps
1:45 - w/ straps
1:43.9 - w/straps
1:42.9 - w/straps
1:41.8 - w/straps

Still have a ways to go to hit 7, but a nice step in the right direction!

Re: What Training Have You Done Today?

Posted: December 8th, 2017, 3:48 pm
by Anth_F
This is my first real session since last sundays 10k!

Plan was r20, but the PM rounded the average out r19, probably why it felt like tougher work though too. Happy with this solid piece of work today.

df125 - RPE 6.8

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1000m cooldown @ 2:15

Re: What Training Have You Done Today?

Posted: December 8th, 2017, 4:14 pm
by VeloMark
Super impressed with your pacing and rating discipline Anth! Good job on yet another really solid workout.