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Re: What Training Have You Done Today?

Posted: February 21st, 2019, 6:36 pm
by Mark E
Ten minutes warmup (2k), then 4 X 12 minutes (9 minutes @ r20, 2 minutes @ r24, 1 minute @ r28) with 3 minutes between ech set.

Splits around 2:09 working down to 1:58 for the segments at higher ratings.

This schema ended up producing a good amount of meters (13K+) and a higher heart rate than I'd expected -- about 95-96% of max near the end of each piece.

Re: What Training Have You Done Today?

Posted: February 21st, 2019, 8:19 pm
by G-dub
Some interval work in advance of first sprint regatta OTW Sunday:

4 x 500 4’R. Did them each with a start and 10 then r28,30,32,34. (Actual rate higher because of starts): 1:44.2, 140.6, 138.3, 137.9. Average pace 1:40.2

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 3:45 am
by Dangerscouse
Image

Team Oarsome monthly challenge. I knew from about five minutes in this wasn't going to be easy. I'm happy with how it turned out as I had quite a few wobbles.

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 4:28 am
by hjs
Dangerscouse wrote:
February 22nd, 2019, 3:45 am
Image

Team Oarsome monthly challenge. I knew from about five minutes in this wasn't going to be easy. I'm happy with how it turned out as I had quite a few wobbles.
Close to your pb, so can,t have been to bad?

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 5:07 am
by Bloodbuzz Corio
G-dub wrote:
February 21st, 2019, 8:19 pm
Some interval work in advance of first sprint regatta OTW Sunday:

4 x 500 4’R. Did them each with a start and 10 then r28,30,32,34. (Actual rate higher because of starts): 1:44.2, 140.6, 138.3, 137.9. Average pace 1:40.2
Nice power! Good luck in the regatta!

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 7:14 am
by Bloodbuzz Corio
30r20 with a controlled negative split. Happy with the result but a bit tougher than I'd have liked it to be.

Image

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 7:47 am
by Anth_F
Bloodbuzz Corio wrote:
February 22nd, 2019, 7:14 am
30r20 with a controlled negative split. Happy with the result but a bit tougher than I'd have liked it to be.

Image
Very nice work!!

I'm planning a 30r20 to target a 2:04 avg... i have a sneaky feeling it won't be a cake walk though.

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 8:36 am
by hjs
Seldom have something to post imo, maybe today is. https://log.concept2.com/profile/193225/log/37134658

Wu 1500 2.00 cd 1k paddle

Did 10x500 rest 2min drag 126, rating 27

136.5 av.

First 9 36.7/8 last one 134.3/28


95% effort, no idea how this translates to a 2k atm.

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 10:37 am
by Gammmmo
I've not been posting here much recently as have felt for the last few months I've only really progressed with the weights which I am enjoying alot. Deadlift is at 130kg (not 1RM as still being cautious) but squat is woeful (hopefuly lots of easy gains!). The erg has been going through the motions and I've limited my SS sessions so I don't cancel out the muscle building signal too much. My aim is to get better at the 1min, 500m, 1K and maybe 2K efforts. Any longer than that and I know the endurance stuff will start eating at the hard earned muscle. Average weekly ergo distance is around 40-50KM/week atm but I'm trying to offset this reduction with doing more of this <2:00/500m as am simply not doing enough volume to go slower and/or follow more of a Maffetone approach (like Rod?). Seem to be hovering right around 75.5kg atm and would estimate around 14% BF.

Today, 6K including the interesting bit that was:

10x100m@1:24.9, cold starts, LP=1:21, DF=141, Best effort 16.8s, 100s rests

This felt easier than last time from the get-go where I averaged 1:26.0 IIRC and didn'r break 17s on a single interval. Body including back all intact....bonus :D . More later and longer intervals plus weights tomorrow. Core looking way better.

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 10:47 am
by Dangerscouse
hjs wrote:
February 22nd, 2019, 4:28 am
Dangerscouse wrote:
February 22nd, 2019, 3:45 am
Image

Team Oarsome monthly challenge. I knew from about five minutes in this wasn't going to be easy. I'm happy with how it turned out as I had quite a few wobbles.
Close to your pb, so can,t have been to bad?
Yeah, it was more of a mental battle than the numbers show. This would have quite easily been a HD previously. I'm still, possibly stupidly, thinking I can get a 17:20 so I need to put that out of my head.

I'm hoping that the consistency shows my fitness wasn't too much of a limiting factor and it was just a slightly off day. I do find mental wins are just as important as a PB so I'll happily take it.

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 10:50 am
by Dangerscouse
hjs wrote:
February 22nd, 2019, 8:36 am
Seldom have something to post imo, maybe today is. https://log.concept2.com/profile/193225/log/37134658

Wu 1500 2.00 cd 1k paddle

Did 10x500 rest 2min drag 126, rating 27

136.5 av.

First 9 36.7/8 last one 134.3/28


95% effort, no idea how this translates to a 2k atm.
Very nice Henry!! Having done 4 x 500m the other day I know that 10 reps is tough. Very consistent and a great last rep too.

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 11:23 am
by hjs
Dangerscouse wrote:
February 22nd, 2019, 10:47 am


Yeah, it was more of a mental battle than the numbers show. This would have quite easily been a HD previously. I'm still, possibly stupidly, thinking I can get a 17:20 so I need to put that out of my head.

I'm hoping that the consistency shows my fitness wasn't too much of a limiting factor and it was just a slightly off day. I do find mental wins are just as important as a PB so I'll happily take it.
Why? Can,t see a reason why you couldn,t, but it takes work :wink:

And mindset, to really give it a 100% is not easy, but if you get in the right frame of mind you can do a good bit better, ofcourse not talking about heaps, I myself often need a few goes over a distance to get a good feeling for it. Atm certainly not able to really go for things :wink:

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 3:33 pm
by Gammmmo
hjs wrote:
February 22nd, 2019, 8:36 am
Seldom have something to post imo, maybe today is. https://log.concept2.com/profile/193225/log/37134658

Wu 1500 2.00 cd 1k paddle

Did 10x500 rest 2min drag 126, rating 27

136.5 av.

First 9 36.7/8 last one 134.3/28


95% effort, no idea how this translates to a 2k atm.
I've done a measly 3 of those with 3min recoveries at that sort of pace. Can't fathom doing 10!! Nice....

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 4:09 pm
by Heaviestuser
2K Damper Setting 4 pace 23

Re: What Training Have You Done Today?

Posted: February 22nd, 2019, 5:38 pm
by Mark E
Stationary bike at 200 watts for 45 minutes. Deadlifts from 135# working up to 225#.