What Training Have You Done Today?

[winniewinser]

Another 60r20 with same HR cap of 144

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,152m 1:58.7 209 1018 20 135
6:00.0 1,515m 1:58.8 209 1018 20 123
12:00.0 1,515m 1:58.8 209 1018 20 127
18:00.0 1,515m 1:58.8 209 1018 20 131
24:00.0 1,515m 1:58.8 209 1018 20 132
30:00.0 1,515m 1:58.8 209 1018 20 135
36:00.0 1,516m 1:58.7 209 1019 20 139
42:00.0 1,515m 1:58.8 209 1018 20 139
48:00.0 1,515m 1:58.8 209 1018 20 140
54:00.0 1,515m 1:58.8 209 1018 20 143
60:00.0 1,515m 1:58.8 209 1018 20 144

Super solid as always

[faach1]

Another 60r20 with same HR cap of 144

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,152m 1:58.7 209 1018 20 135
6:00.0 1,515m 1:58.8 209 1018 20 123
12:00.0 1,515m 1:58.8 209 1018 20 127
18:00.0 1,515m 1:58.8 209 1018 20 131
24:00.0 1,515m 1:58.8 209 1018 20 132
30:00.0 1,515m 1:58.8 209 1018 20 135
36:00.0 1,516m 1:58.7 209 1019 20 139
42:00.0 1,515m 1:58.8 209 1018 20 139
48:00.0 1,515m 1:58.8 209 1018 20 140
54:00.0 1,515m 1:58.8 209 1018 20 143
60:00.0 1,515m 1:58.8 209 1018 20 144

Nice consistency!

[KeithT]

Small weather window of opportunity this Thursday so im going to take advantage and go for the 2km.

So today was the famous 2km predictor. I want to hit 1.34.5 on the day (i'll still be happy with anything sub 1.35 though)

This session is 500m, 500m, 1250m all with 1 minutes rest. I wanted low 1.34's as that should see me in the 1.34.5 range on the day should it all go to plan.

Time Meters Pace Watts Cal/Hr S/M
7:02.7 2,250m 1:33.9 422 1753 35

1:34.2 500m 1:34.2 419 1741 34
1:33.9 500m 1:33.9 423 1754 34
3:54.6 1,250m 1:33.8 424 1757 37

This looks really good!!

[ddcccdddd]

Low intensity session, was enjoyable and felt good afterward

Time Meters Pace Watts Cal/Hr S/M
1:10:00.0 14,939m 2:20.5 126 733 23
10:00.0 2,178m 2:17.7 134 760 22
10:00.0 2,116m 2:21.7 123 722 22
10:00.0 2,159m 2:18.9 130 748 24
10:00.0 2,090m 2:23.5 118 707 23
10:00.0 2,125m 2:21.1 124 728 23
10:00.0 2,126m 2:21.1 125 728 24
10:00.0 2,144m 2:19.9 128 739 24
r114m

One thing I noticed is that the rollers seem to be depositing gunk on the rail - does this mean they should be replaced? Cleaned?

[Dangerscouse]

One thing I noticed is that the rollers seem to be depositing gunk on the rail - does this mean they should be replaced? Cleaned?

You just need to clean the monorail after every sweaty session. Use a cloth and any multipurpose cleaner. You can also clean the rollers too, but I don't bother, but there is absolutely no need to replace the rollers as it's just sweat, dust etc.

[mict450]

What Stu said. If in doubt, always try the cheaper, simpler solution first.

[ddcccdddd]

One thing I noticed is that the rollers seem to be depositing gunk on the rail - does this mean they should be replaced? Cleaned?

You just need to clean the monorail after every sweaty session. Use a cloth and any multipurpose cleaner. You can also clean the rollers too, but I don't bother, but there is absolutely no need to replace the rollers as it's just sweat, dust etc.

Monorail was spotless, but I went and cleaned the rollers just now and that made a huge difference.

[nick rockliff]

Another 60 min session but this time r22 with HR cap of 147

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,412m 1:56.7 220 1056 22 136
6:00.0 1,539m 1:56.9 219 1052 22 123
12:00.0 1,541m 1:56.8 220 1055 22 129
18:00.0 1,540m 1:56.8 219 1054 22 131
24:00.0 1,541m 1:56.8 220 1055 22 135
30:00.0 1,542m 1:56.7 220 1057 22 138
36:00.0 1,543m 1:56.6 220 1058 22 139
42:00.0 1,541m 1:56.8 220 1055 22 142
48:00.0 1,541m 1:56.8 220 1055 22 142
54:00.0 1,542m 1:56.7 220 1057 22 145
60:00.0 1,543m 1:56.6 220 1058 22 143

Quite enjoyed that one but probably need to push on a tad more to reach my cap. Would call this low end UT1.

[MartinSH4321]

W2D3 - AT session, same as last week.

4x9'/1'R R22 with HR cap 156

A little bit faster than last week, HR a bit higher, but it felt easier

5' WU
Time Meters Pace Watts Cal/Hr S/M
36:00.0 9,490m 1:53.8 237 1117 22 154
9:00.0 2,372m 1:53.8 237 1116 22 148
9:00.0 2,373m 1:53.7 238 1117 22 154
9:00.0 2,372m 1:53.8 237 1116 22 157
9:00.0 2,372m 1:53.8 237 1116 22 158
r135m
finished with a 30' bike CD/recovery, 175W

[KeithT]

Short intervals still off.....tried to do the 10x250 1"R again today and keep all reps under 1:30 pace, got thru 8 again all under 1:30 (1:29.2 avg.) and then stopped as I was done, no way next rep was going to be under 1:30 pace......I plan to try this again next week until I complete it as planned. I used to do this workout in the past and never had issue with it so my short stuff is still not quite there.

[MartinSH4321]

Short intervals still off.....tried to do the 10x250 1"R again today and keep all reps under 1:30 pace, got thru 8 again all under 1:30 (1:29.2 avg.) and then stopped as I was done, no way next rep was going to be under 1:30 pace......I plan to try this again next week until I complete it as planned. I used to do this workout in the past and never had issue with it so my short stuff is still not quite there.

8 reps is still a strong session, but of course disappointing when there's just this little bit missing at the end to make it 10. What about slowing down a little bit (like 1:29.9) to push confidence and then pace up week per week?

[winniewinser]

Super training from lots of people on here....keep it up folks

Today for me was 6x500/2'R 1:41.5...felt controlled and solid.

10:06.5 3,000m 1:41.0 31
1:41.4 500m 1:41.4 31
1:41.4 500m 1:41.4 31
1:41.6 500m 1:41.6 30
1:41.4 500m 1:41.4 31
1:41.3 500m 1:41.3 33
1:39.4 500m 1:39.4 33

[KeithT]

Short intervals still off.....tried to do the 10x250 1"R again today and keep all reps under 1:30 pace, got thru 8 again all under 1:30 (1:29.2 avg.) and then stopped as I was done, no way next rep was going to be under 1:30 pace......I plan to try this again next week until I complete it as planned. I used to do this workout in the past and never had issue with it so my short stuff is still not quite there.

8 reps is still a strong session, but of course disappointing when there's just this little bit missing at the end to make it 10. What about slowing down a little bit (like 1:29.9) to push confidence and then pace up week per week?

Thanks Martin, that was really my plan 1:29.9 but with the short time it's hard to hit it that close, always worried I am going to go over. Not sure why these sessions are so tough right now as I know my fitness is good, maybe I need to do 2 short interval sessions a week to increase my tolerance.

[faach1]

After a Bikeerg warmup, on to the rower for a 4k. Finished with average split of 1:57.3, felt worse than I thought it should have. It’s shown me what I thought, that I have neglected the “longer” stuff to a certain degree. That’ll hopefully change after mid March, as long as I’m not too busy. Although I don’t post every workout I do on this forum, overall I’d say I’m on track for the World Rowing Virtual Indoor Sprints. Is anyone else entering?

I’ve ditched the HR monitor for now, until I get to the longer stuff, at the moment it’s too distracting I too easily get caught up micro analysing it I guess that’s the scientist in me.

[Dangerscouse]

W2D3 - AT session, same as last week.

4x9'/1'R R22 with HR cap 156

A little bit faster than last week, HR a bit higher, but it felt easier

5' WU
Time Meters Pace Watts Cal/Hr S/M
36:00.0 9,490m 1:53.8 237 1117 22 154
9:00.0 2,372m 1:53.8 237 1116 22 148
9:00.0 2,373m 1:53.7 238 1117 22 154
9:00.0 2,372m 1:53.8 237 1116 22 157
9:00.0 2,372m 1:53.8 237 1116 22 158
r135m
finished with a 30' bike CD/recovery, 175W

It's more important that it felt easier, as HR is too fickle. Solid session mate