What Training Have You Done Today?

[Dino]

Rather longer lunch hour than intended

v10000m/5:00r...2
Managed to keep it even pace for both 10k pieces 2:05.9 / 20 SPM / DF 112 for both.

For the last 3 months have been on DF126, but last week used a different rower, set the lever to normal place - but when I got home and uploaded the USB to the logbook found DF was much lower (112). It seemed to go much easier on this DF for 20 SPM longer work, so set that today. Also had a 2 day break from the rower, rather than single rest days and after bike ride on Sunday felt much better for the training today. Last Fri/Sat training was horrible so glad to feeling better about it today - maybe the sun shining helps too

[Anth_F]

maybe the sun shining helps too

HA... definitely.

It feels like mid summer here today, for a change

Nice going on the rowing btw

[Cyclingman1]

Since this is the training thread and the WRIC just completed, as well as other venues, it would be interesting to see commentary by those who competed about whether their training produced expected results. For example, I've seen a lot of statements that 8 or 10x500m predicts a 2K time. Did it? Or 4 x 1K. Just wondering.

[Dino]

It feels like mid summer here today, for a change

Nice going on the rowing btw

Thanks!
I should have wheeled the C2 through the house out of the garage onto the decking - next time I am WFH...

[Mark E]

- 20 minutes easy warm-up
- Then 1'-2'-3'-4'-3'-2'-1' on equal rest at race ratings 28-32
- Short cool-down

[G-dub]

Sunday: Sarasota Invitational Regatta. 1K x MM4+, MM8, MMX8. Windy. Sunny (forgot what that was). Fun. Didn’t place well but the rows were nice, all things considered. Nice to feel the nerves and the post race highs

[lancecampeau]

Another "Triple 40" cardio/calorie burn session last night... This seemed to go by really quick and did not feel very painful to be honest...

- 10,000m row / 39:49.7 / 1:59.4 / DF 145 / SR 24 / 733 calories (weight adjusted)
- 5 min rest
- 40 Min Elliptical session (435 calories)
- 3 min rest
- 45 min treadmill session (465 calories)

1633 total calories

My target for a Triple 40 is 1500 calories or better

[hjs]

Since this is the training thread and the WRIC just completed, as well as other venues, it would be interesting to see commentary by those who competed about whether their training produced expected results. For example, I've seen a lot of statements that 8 or 10x500m predicts a 2K time. Did it? Or 4 x 1K. Just wondering.

Jim, maybe open a thread fully aimed at this, it now gets burried.

[Mark E]

Recovery ride on a stationary bike at 115-120 BPM for 35 minutes.

Back squats 135#-155# for 5 X 5 reps

Bench press 5-3-3 reps at 135#

[Tenshuu]

Recovery ride on a stationary bike at 115-120 BPM for 35 minutes.

Back squats 135#-155# for 5 X 5 reps

Bench press 5-3-3 reps at 135#

You're making me miss my routine 7 years ago.... I was doing a Madcow 5x5 with Jogging/Rowing for the cardio side post workout and on non-lift days.

Looks like you felt pretty good coming out of this session!

[lindsayh]

Tuesday PM
6k and weights
Wed off - dad's 97th birthday lunch
Thursday PM
2k @2:10
15' @2:01 sr20
2k @2:08
2k @2:05
weights

[Anth_F]

Mixing up my erg training a bit! Quite enjoying it too

20x:20/:40r - df140

Then weights (chest + abs day)
Bench press - 5x 10,10,8,8,6 (Adding weight after every 2 sets)
Incline bench - 3x 10,10,9
Dumbbell ab rollouts 2x 20
Crunches to failure

[scottsaz1]

Erratic 6k - on week 3 of the BPP, trying to settle into a good pace for these. Mostly UT1 except last 2 splits.

Time Meters Pace Watts S/M HR
25:40.4 6,000m 02:08.3 165 20 159
04:31.0 1,100m 02:03.1 187 20 152
04:38.3 2,200m 02:06.5 173 20 159
04:48.4 3,300m 02:11.0 155 20 156
04:50.8 4,400m 02:12.1 152 20 155
04:50.1 5,500m 02:11.8 153 21 162
02:01.7 6,000m 02:01.7 194 23 174

[Mark E]

Tenshuu -- I like workouts when there's some solid base aerobic work, followed by some low-rep strength training ... feels like a complete effort.

Another reasonably chill workout today: 35 minutes erg (r20, 2:15 splits) and 35 minutes stationary bike (85 RPM, 175 watts).

Heart rate at 115-125, standing up for a bit if it dropped lower and spinning easily when it crept higher.

[MartinSH4321]

Had a good training week so far:

Monday:
1k WU
6k hard SS, 23:32min, 216W/1:57,5, AHR 160
2k cooldown
Tuesday:
10k SS, 45:25, 140W/2:16, AHR 124
45min ergobike, 170W, AHR 113
Wednesday
50min ergobike, 170W, AHR 110
Thursday:
1,5k WU
Intervall 1min/1,5min Rest
01:34,6
01:34,9
01:34,0
01:34,6
01:34,6
01:30,9
423W average
2k cooldown

Today I've planned to do 45-60min SS rowing and 45-60min SS ergobike.

I'm trying to do my SS sessions slower than before, especially on my ergobike. As UT2 should be at 60-70% of max HR (105-122 bpm in my case) my SS bike sessions are at about 110 bpm and my SS rowing sessions at about 120 bpm (the pace is bad for my ego but I feel much better, especially my hurting forearm is almost OK and I have more power for the harder sessions).