Page 1444 of 2022

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 4:27 am
by Dangerscouse
mdpfirrman wrote:
March 26th, 2019, 5:32 pm
Did 5 minutes on the C2 today for the first time in over a month. The mid back injury was a lot worse than I originally thought. Been doing the AD Pro (Assault Bike) for over a month because every time I've tried to row it aggravated the back. Finally got moved into my new house in AZ up near the mountains last week. Now that the cross country move is over, I can be a little less cautious and start baby steps of seeing how I tolerate rowing again.

Two weeks totally off cardio with the move (longest break in four years) and now I'm planning on ever so gently moving down the Assault Bike work and replacing it with rowing or at least get to a 50/50 split. I'm not in terrible shape but I'm in terrible rowing shape so just have to cautious.

Never felt so good to row though as this morning. Like a 2:22 average split time. Didn't care, just want to ease back in. Did 50 minutes on the Assault Bike after @ around 125 Watts (did intervals yesterday on the Assault Bike). Lucky to have an alternative that doesn't tax the back.
Good to have you back rowing again Mike. Stay patient and as you say, enjoy the rowing...the pain can wait!!

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 4:37 am
by Dangerscouse
Image

Just Row prep Pt2. I aimed at slower splits for the intervals this time to make sure I finished the 12 mins session. It will be 15 mins rest on the day so to make it a bit tougher I did it on 8 mins rest. The first three mins is scored separately from the total distance, so that's why it's a bit faster.

1:43.5 r30
1:46.7 r30
1:46.1 r30
1:44.8 r30

This was tough but achievable so I think I can add a bit more pain next time although there's also a one min sprint with seven mins rest after the 12 mins session, so I need to bear that in mind.

Maybe, just maybe, I'm getting back into the groove again.

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 5:16 am
by lindsayh
mdpfirrman wrote:
March 26th, 2019, 5:32 pm
Did 5 minutes on the C2 today for the first time in over a month. The mid back injury was a lot worse than I originally thought. Been doing the AD Pro (Assault Bike) for over a month because every time I've tried to row it aggravated the back. Finally got moved into my new house in AZ up near the mountains last week. Now that the cross country move is over, I can be a little less cautious and start baby steps of seeing how I tolerate rowing again.
Yes good to see you back in action Mike - must be a great relief - take it easy of course!!

Wed PM for me
easy meters after the hard 10k last night
6x 8'/2'R
11988m @2:00.1
df125 sr27 202w
2:04.2 (127)
1:57.5 (144)
1:57.3 (150)
1:57.3 (154)
1:57.2 (156)
2:07.7 (144)

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 12:57 pm
by Mark E
On vacation with my family in Laguna Beach, California. Ran 18 minutes on the sand with my 10-year-old old yesterday, followed by one-leg squats and a few set of pushups (when did they get so hard?).

Another run today, a bit faster, for 20 minutes. Leg soreness is setting in, but it would be nice to build up to a bit of running fitness again after an 8-month pause -- when I gave up running to restart my rowing last July. I think my arthritic left hip will be manageable if I limit running to a few times per week, but if not I'll stick with rowing and some cycling for cross-training.

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 4:01 pm
by nick rockliff
Joined a 30 min session on Rowpro this evening. Plan was to sit on 1.52/53 to break 8K. Went like this....

30 min - 8019 - avg 1.52.2 - 24

06 - 1598 - 1.52.6 - 24 - 145 end HR
12 - 1599 - 1.52.6 - 24 - 150
18 - 1602 - 1.52.4 - 24 - 153
24 - 1603 - 1.52.3 - 24 - 160
30 - 1618 - 1.51.2 - 24 - 161

Target achieved and pleased with how it felt. HR a tad higher than expected, probably due to lighter stroke and slightly higher rate than normal.

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 4:36 pm
by Rod
8 x 2k.3'r

Average pace............1:52.0
Average 2k...............7:28.1
SPM.......................32
DF.........................115

A repeat of the (brutal!) session I did 3 weeks ago.

Good progress as it was 0.2 faster on average pace and 2 spm lower on average rate.

I had to really 'thrash' the last rep last time to keep the average down (and was gasping on the floor at the end!) but this time was well under all the way and felt fine at the finish so delighted to be moving forward....just need to keep going! :wink:

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 5:27 pm
by nick rockliff
Rod wrote:
March 27th, 2019, 4:36 pm
8 x 2k.3'r

Average pace............1:52.0
Average 2k...............7:28.1
SPM.......................32
DF.........................115

A repeat of the (brutal!) session I did 3 weeks ago.

Good progress as it was 0.2 faster on average pace and 2 spm lower on average rate.

I had to really 'thrash' the last rep last time to keep the average down (and was gasping on the floor at the end!) but this time was well under all the way and felt fine at the finish so delighted to be moving forward....just need to keep going! :wink:
Good session Rod and good to see you are starting to drop the rate on these sessions. Have been meaning to suggest this to you.

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 6:47 pm
by Rod
nick rockliff wrote:
March 27th, 2019, 5:27 pm
Good session Rod and good to see you are starting to drop the rate on these sessions. Have been meaning to suggest this to you.
Thanks Nick, I'm looking at various areas to try and improve things and rate is one of them.

I've been doing a lot of work at 18 spm and locking my arms before the catch which seems to be helping....early days but hopeful!

Here's me at the start of the 2k at the world championships....I was at 36/37 spm for this bit;

https://youtu.be/Nx_TaFDzBMc?t=11149

Re: What Training Have You Done Today?

Posted: March 27th, 2019, 8:58 pm
by Tenshuu
Started at 20spm and increased rate by 1 every 2km. This was a lot harder to do than I expected. Takes a while to settle in 1spm increments.


Image

Ergdata dropped and reconnected near the end of session... Took photo to get real split data.... Ergdata makes it look like I pulled 1:09 for 4000m....

Re: What Training Have You Done Today?

Posted: March 28th, 2019, 3:50 am
by Dangerscouse
Image

This is a memorial row for a Phoenix police officer (number 6403) who was killed in the line of duty, and was suggested by Phoenix Police Rowing team.

If you're on Instagram and you want to do it too, it's #rowtohonor #6403 @phoenixpolicerowing

Re: What Training Have You Done Today?

Posted: March 28th, 2019, 5:16 am
by lindsayh
Thurs PM
2k @2:10
5k @2:01 (146)
weights

Re: What Training Have You Done Today?

Posted: March 28th, 2019, 8:43 am
by KeithT
Rod wrote:
March 27th, 2019, 4:36 pm
8 x 2k.3'r

Average pace............1:52.0
Average 2k...............7:28.1
SPM.......................32
DF.........................115

A repeat of the (brutal!) session I did 3 weeks ago.

Good progress as it was 0.2 faster on average pace and 2 spm lower on average rate.

I had to really 'thrash' the last rep last time to keep the average down (and was gasping on the floor at the end!) but this time was well under all the way and felt fine at the finish so delighted to be moving forward....just need to keep going! :wink:
Just saw this - that's a brutal session and you held a good pace! I do 4x2K at like 7 seconds above my 2k split with 5 min rest and you did like 8 seconds above split for an 8x2k with 3 min rest - that's impressive. I would say I will try this one but not sure I want to :D

Re: What Training Have You Done Today?

Posted: March 28th, 2019, 9:18 am
by Anth_F
mdpfirrman wrote:
March 26th, 2019, 5:32 pm
Did 5 minutes on the C2 today for the first time in over a month. The mid back injury was a lot worse than I originally thought. Been doing the AD Pro (Assault Bike) for over a month because every time I've tried to row it aggravated the back. Finally got moved into my new house in AZ up near the mountains last week. Now that the cross country move is over, I can be a little less cautious and start baby steps of seeing how I tolerate rowing again.

Two weeks totally off cardio with the move (longest break in four years) and now I'm planning on ever so gently moving down the Assault Bike work and replacing it with rowing or at least get to a 50/50 split. I'm not in terrible shape but I'm in terrible rowing shape so just have to cautious.

Never felt so good to row though as this morning. Like a 2:22 average split time. Didn't care, just want to ease back in. Did 50 minutes on the Assault Bike after @ around 125 Watts (did intervals yesterday on the Assault Bike). Lucky to have an alternative that doesn't tax the back.
I hope you start to recover well, and in good time, Mike.

It can be so frustrating not being able to row, due to some bloody injury... i've been there too. It's good to see you can at least do something on the erg again. Just go along easy, and enjoy it for what it is, for the time being :wink:

Re: What Training Have You Done Today?

Posted: March 28th, 2019, 1:20 pm
by Rod
KeithT wrote:
March 28th, 2019, 8:43 am
Just saw this - that's a brutal session and you held a good pace! I do 4x2K at like 7 seconds above my 2k split with 5 min rest and you did like 8 seconds above split for an 8x2k with 3 min rest - that's impressive. I would say I will try this one but not sure I want to :D
Thanks Keith and yes, it is indeed a brutal bit of work but an important session to prepare me for an attempt at getting over 16k for 60 minutes so gotta be done!

Re: What Training Have You Done Today?

Posted: March 28th, 2019, 1:50 pm
by jimmyshand
1k warm up and cool down with a 7,807 30 minute piece in the middle. Been putting in the metres but not much else recently so decided to see how I felt starting out at 7,500 pace and then decided to increase split and rate as I went along and held on for 7,800. Only really pushed it late on and have one eye on the 8k at some point soon when I'm feeling semi-human.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,807m 1:55.2 228 1086 22 170
5:00.0 1,269m 1:58.2 212 1029 21 157
10:00.0 1,273m 1:57.8 214 1036 21 163
15:00.0 1,295m 1:55.8 225 1075 22 169
20:00.0 1,314m 1:54.1 235 1109 23 175
25:00.0 1,317m 1:53.8 237 1115 23 179
30:00.0 1,339m 1:52.0 249 1156 24 181