What Training Have You Done Today?

[KeithT]

Did a 10km piece yesterday last minute. I wanted to experiment and see how long i could maintain 30+ spm - without giving much thought to the pace.

I've been getting back into my running recently and i was thinking back to times when i would run for almost 3 hours with HR in the mid 170's and breathing and a good rate. I was always a good rhythm runner so i was curious to see if i could replicate something similar on the rower. Recently ive been trying to force my breathing on the rower so to speak - so its felt really unnatural and laboured. So i decided to not think of anything and just breath naturally. felt way better

So it was a nice, no pressure role and only a few seconds off PB which was a surprise. No warm-up for this, just used the fist KM as a warmup.

Drag factor of 130 for this. Might try again at 140 drag with some effort level and see what impact that has if any.

Time Meters Pace Watts Cal/Hr S/M
35:52.1 10,000m 1:47.6 281 1266 32 161
3:35.5 1,000m 1:47.7 280 1262 31 140
3:37.1 2,000m 1:48.5 274 1241 32 149
3:37.4 3,000m 1:48.7 273 1237 33 153
3:37.8 4,000m 1:48.9 271 1232 33 154
3:38.0 5,000m 1:49.0 270 1230 33 162
3:35.8 6,000m 1:47.9 279 1258 33 165
3:35.5 7,000m 1:47.7 280 1262 33 169
3:33.5 8,000m 1:46.7 288 1290 32 172
3:33.8 9,000m 1:46.9 287 1286 33 176
3:27.6 10,000m 1:43.8 313 1377 34 179

Mighty impressive row. That rating is about what I do for a 2K (actually a little higher than my 2K rating) but I have always been on the lower side for rating though it has increased in the past year. That said I once did a interval row where you had to keep your rate at 36 and found it felt a little easier. Another one of things with drag factor and even form where you have to find what works for you.

[Montecore]

Between travel/booze, last month was a disaster in terms of training. Hard reset:

8/3
WP C1D1 - 8x500m/3:30r
4000 m/13:39.8/1:42.4/35 spm
500_1 - 1:43.7/33 spm
500_2 - 1:43.2/34 spm
500_3 - 1:42.8/34 spm
500_4 - 1:42.5/35 spm
500_5 - 1:42.2/35 spm
500_6 - 1:40.8/36 spm
500_7 - 1:41.5/36 spm
500_8 - 1:43.1/37 spm
r7399m (15:00 warmup + interval rests)

Half second off my PR pace from last month, which feels like a victory. Feel off hard on the last interval, but given how wrecked I felt, I'm calling it a victory.

[Tandstad]

Good to see the average HR going down for the same session I did on the 17th of July. Think this is the lowest I have ever been for a 60 minute 15k session did 85 minutes of mountain running yesterday, so probably not 100% restituted either, promising good!

[winniewinser]

CTC for August went like this....

7:03.8 2,020m 1:44.9 29 162
1:47.3 505m 1:46.2 30 160
1:45.1 505m 1:44.0 31 164
1:46.0 505m 1:44.9 28 163
1:45.5 505m 1:44.4 28 163

Felt ok if a tad risky but I won't be doing it again so it's fine.

10' warm-up
2x15' cooldown
Followed by bent over rows, curls and squats.

[MartinSH4321]

Good to see the average HR going down for the same session I did on the 17th of July. Think this is the lowest I have ever been for a 60 minute 15k session did 85 minutes of mountain running yesterday, so probably not 100% restituted either, promising good!

Very promising Jo Andre, you'll soon be back at 100%!

[MartinSH4321]

Did a 10km piece yesterday last minute. I wanted to experiment and see how long i could maintain 30+ spm - without giving much thought to the pace.

I've been getting back into my running recently and i was thinking back to times when i would run for almost 3 hours with HR in the mid 170's and breathing and a good rate. I was always a good rhythm runner so i was curious to see if i could replicate something similar on the rower. Recently ive been trying to force my breathing on the rower so to speak - so its felt really unnatural and laboured. So i decided to not think of anything and just breath naturally. felt way better

So it was a nice, no pressure role and only a few seconds off PB which was a surprise. No warm-up for this, just used the fist KM as a warmup.

Drag factor of 130 for this. Might try again at 140 drag with some effort level and see what impact that has if any.

Time Meters Pace Watts Cal/Hr S/M
35:52.1 10,000m 1:47.6 281 1266 32 161
...

Wow, very strong Ian, next 10k TT will be a PB for sure!

[MartinSH4321]

CTC for August went like this....

7:03.8 2,020m 1:44.9 29 162
1:47.3 505m 1:46.2 30 160
1:45.1 505m 1:44.0 31 164
1:46.0 505m 1:44.9 28 163
1:45.5 505m 1:44.4 28 163

Felt ok if a tad risky but I won't be doing it again so it's fine.

10' warm-up
2x15' cooldown
Followed by bent over rows, curls and squats.

Solid effort Alex, just below red zone HR?!

[MartinSH4321]

August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD

[Dangerscouse]

August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD

Turned on the turbo for that last rep mate!! Thanks for going first so I can judge my pace too

[winniewinser]

Solid effort Alex, just below red zone HR?!

Yeah perhaps a bit risky but I'm still here

August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD

Very good indeed!

[lindsayh]

missed fri-mon
back to square 1!
df125 sr25
5k @2:07 (130)
2k @2:05 (140)
5k @2:05 (145)

[Tandstad]

August CTC today, had no real idea how to pace it, so the plan was >400W for all 4.
Worked very good, a hard effort but not max, 1-1.5'' faster is possible I think.

The last interval was a bit too fast, could have saved some energy

2k WU

Time Meters Pace Watts Cal/Hr S/M
6:25.6 2,020m 1:35.4 403 1685 33 145
1:36.4 505m 1:35.4 403 1685 32 155
1:36.4 505m 1:35.4 403 1685 32 94
1:36.4 505m 1:35.4 403 1685 34 166
1:36.3 505m 1:35.3 404 1689 35 167

2k CD

Very strong Martin Will you be trying again some other day, or call it quits for this one?

[Dangerscouse]

CTC for August went like this....

7:03.8 2,020m 1:44.9 29 162
1:47.3 505m 1:46.2 30 160
1:45.1 505m 1:44.0 31 164
1:46.0 505m 1:44.9 28 163
1:45.5 505m 1:44.4 28 163

Felt ok if a tad risky but I won't be doing it again so it's fine.

10' warm-up
2x15' cooldown
Followed by bent over rows, curls and squats.

I assume you're happy enough with this to not go again? It's a good result, but play it safe for a while now...please

[max_ratcliffe]

3x20'1r L4
3x(180-180)
20:00.0 4583 2:10.9 18
20:00.0 4621 2:09.8 18
20:00.0 4613 2:10.0 18

Nothing to see here, except that this felt nice and easy, focusing on breathing properly.

[winniewinser]

I assume you're happy enough with this to not go again? It's a good result, but play it safe for a while now...please

I'm done!

Tbh I may not do CTC or FMMC for a while unless it's blue/green zone efforts. It doesn't have the same thrill when you can't push. I'm getting really frustrated by the lack of contact by BUPA.