What Training Have You Done Today?

hobbit · Post by **hobbit** » March 1st, 2019, 6:11 am

Great work, Martin! I wish I had the motivation to keep up that work rate.

I was pleased with yesterday:

Morning:
75min cross-country skiing. Pretty technical as I had to avoid all the school kids who are on holiday

.

Afternoon:
10min elliptics,
20min treadmill 1min 5.5kh-1 + 1min 11kh-1 (part of my steady comeback for my torn knee meniscus)
5k erg Too fast "SS" @2:14 21spm.

MartinSH4321 · Post by **MartinSH4321** » March 1st, 2019, 12:38 pm

hobbit wrote: ↑
March 1st, 2019, 6:11 am
Great work, Martin! I wish I had the motivation to keep up that work rate.

I was pleased with yesterday:

Morning:
75min cross-country skiing. Pretty technical as I had to avoid all the school kids who are on holiday .

Afternoon:
10min elliptics,
20min treadmill 1min 5.5kh-1 + 1min 11kh-1 (part of my steady comeback for my torn knee meniscus)
5k erg Too fast "SS" @2:14 21spm.

Thanks, I'm really very motivated, hope this holds on for a long time

Looks like you had a busy sports day too. Cross county skiing sounds great, here next to Vienna (Austria) unfortunately enough snow is unusual, only a few days (or none) each winter, hope you enjoyed it!

Tenshuu · Post by **Tenshuu** » March 1st, 2019, 1:06 pm

Last night did a 45 minute workout, originally going into it with the idea of "Lets do steady state at an easy training band.

Workout plan:
45 minutes @ ~2:20 pace

Actual workout:
45 minutes @ 2:08 - 10,542m

My heart rate monitor was having a hard time locking onto my heart rate for nearly 10 minutes into the workout, then it locked on at 176 just around the 11 minute mark. From that moment to the end of the workout I was holding my HR between 180 and 190.

Another example of myself not having constraint on some of my training days - I'm using the excuse that I took the previous day off (to recover from my 2kPB followed by 2 more 2k intervals).

Maybe tonight's workout I'll follow up with a proper 45 -60 minute UT2 steady state for a recovery row.

lancecampeau · Post by **lancecampeau** » March 1st, 2019, 7:08 pm

Still fighting that naggy winter cold that everyone in Montreal seems to have these days... its mild, but annoying

Tonight's session...

- 6 x 1200m / 1:00r / 24:47.0 / 2:03.9 / DF 115 / capped @ SR 22 / SPI 8.36
- 1 min rest
- 1 Min / 313m / 1:35.8 / DF 115 / SR 35 / SPI 11.37

Should have done a 500m @ 1:35 instead of only 1 min... doh!

Minimoof123 · Post by **Minimoof123** » March 2nd, 2019, 4:05 am

Day 2 of Mud Challenge, set my benchmark time yesterday, so not wanting slower than that really, may attempt a PB after one of my rest days

day 1
Time Meters Pace Watts Cal/Hr S/M
40:13.3 10,000m 2:00.6 199 985 25

day 2
Time Meters Pace Watts Cal/Hr S/M
40:11.7 10,000m 2:00.5 200 986 26

Dangerscouse · Post by **Dangerscouse** » March 2nd, 2019, 7:58 am

I wasn't going to do anything this morning as I was feeling a bit rough. So I decided a gentle paddle would be a good idea. I got a bit carried away ended up pulling some of my best ever low stroke reps.

The last rep was the hardest as I had to really stop myself from going faster. It was supposed to be a 2:00 cooldown but every time I looked away I was pulling 1:55s.

Anth_F · Post by **Anth_F** » March 2nd, 2019, 9:34 am

Rowed a 5k' this morning before breakfast... no focus on SR, or pace etc! Just simply rowed by feel for a good workout, and boy was it

I then treated myself to a nicely earned bacon sandwich and coffee afterwards

df110

1500m cooldown @ 2:22

That is now 3 pretty intense erg sessions in a row, so the next one will be longer and lighter.

P.S seeing some solid training being posted by you folks... keep up the great work!!!!

lancecampeau · Post by **lancecampeau** » March 2nd, 2019, 10:48 am

Cracked 3,000,000 lifetime meters this morning with a "drag your lazy ass out of bed & row" session.
Pushed a bit harder then usual to make up for the fact that I am not going to the gym this morning.

3421m / 12:48.4 / 1:52.3 / DF 155 / SR 26 / SPI 9.5 / cold start

Time for a...

Mark E · Post by **Mark E** » March 2nd, 2019, 12:07 pm

Wow, 3 million meters ... the mind boggles. Congratulations!

The main work today was 30 minutes r20 for 7300 meters. Chased a 2:03 pace boat throughout.

Heart rate monitor shows 25 minutes in Zone 5 (154-168) so certainly a hard effort. Back to long and easy for the next few days.

Teammates at Boulder Community Rowing are racing in Tempe, Arizona, this weekend. I stayed home to attend our son's soccer tournament ... which is now cancelled due to a snowstorm. Rats!

nick rockliff · Post by **nick rockliff** » March 2nd, 2019, 3:39 pm

Joined a 30 min session on Rowpro this evening, plan was r23 around 1.54

30 min - 7933 . 1.53.5 - 23 - 158 end HR

Getting there

Mark E · Post by **Mark E** » March 3rd, 2019, 2:10 pm

Recovery and some moderate strength training ...

- Easy 30 minutes on the stationary bike, HR 110-120.
- Bench press 5 X 3 @135#
- Platform deadlifts 5 X 3 @185#

nick rockliff · Post by **nick rockliff** » March 3rd, 2019, 2:17 pm

Joined a 30 min session on Rowpro, plan was to sit on 1.56 r20

30 min - 7777 - 1.55.7 - 20

06 - 1553 - 1.55.9 - 20 - 137 end HR
12 - 1554 - 1.55.8 - 20 - 144
18 - 1556 - 1.55.7 - 20 - 148
24 - 1555 - 1.55.8 - 20 - 152
30 - 1558 - 1.55.5 - 20 - 155

Bit sweaty

CJOttawa · Post by **CJOttawa** » March 3rd, 2019, 4:39 pm

I was inspired and curious about some things that Ombrax and LanceCampeau wrote about 2k times so I did a bit of a "test" yesterday.

Yeah, I can NOT just fly-and-die sub-7.

(I'm about 8min) I did some 500m sprints with 1:45 splits. Damn that's difficult...and now I know what "pulling 302Watts" feels like. I have a lot of work to do to be able to sustain that but I feel WAY more in tune with what I my body can do on the erg.

Kinda fried from the sprints, I took it easy today and went for an 11.54km walk along the World's Largest Skating Rink, Ottawa's Rideau Canal! ...capped it off with home-made baklava and iced-cappuccino.

Rod · Post by **Rod** » March 3rd, 2019, 5:27 pm

2k race at the world championships in Long Beach.

Time.............6:57.2
Position.........Silver in the 60-64 Lightweights.

Hi folks, I've only just got back today from a weeks holiday in Los Angeles after the world championships so not been able to post.

I was delighted to get the Silver for the 2nd year running, I was a long way behind the winner (6:53.1) and quite a way in front of 3rd (7:02.5) so not really pushed and I think that slowed my time a bit.

Found a video of a few seconds of it.....could be useful for lessons in how Not to do it!

https://youtu.be/P4WgpzwGCAs?t=12325

I'm relived that's the 2k racing over and done with now and can get stuck into some longer stuff.....which is the kind of thing I much prefer!

CJOttawa · Post by **CJOttawa** » March 3rd, 2019, 5:57 pm

Rod wrote: ↑
March 3rd, 2019, 5:27 pm
2k race at the world championships in Long Beach.

Time.............6:57.2
Position.........Silver in the 60-64 Lightweights.

Hi folks, I've only just got back today from a weeks holiday in Los Angeles after the world championships so not been able to post.

I was delighted to get the Silver for the 2nd year running, I was a long way behind the winner (6:53.1) and quite a way in front of 3rd (7:02.5) so not really pushed and I think that slowed my time a bit.

Found a video of a few seconds of it.....could be useful for lessons in how Not to do it!

https://youtu.be/P4WgpzwGCAs?t=12325

I'm relived that's the 2k racing over and done with now and can get stuck into some longer stuff.....which is the kind of thing I much prefer!

Holy cow - WAY TO GO ROD!!!

I aspire to your level of fitness... and I'm 18 years your junior!!!

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