What Training Have You Done Today?

PhilS1961 · Post by **PhilS1961** » February 22nd, 2019, 5:49 pm

15m warm up at 19
10 * 1 min, 1r at 1:47 open rate.
15m cool down that was way too fast. 5 @ 19 5 @ 22, 5 @ 24.

Have a sore bursa near the top of my right hamstring insertion which is bloody annoying.

lindsayh · Post by **lindsayh** » February 22nd, 2019, 9:59 pm

Sat PM
thought I might revisit the classic PP sprint intervals - last done late 2016 around @1:39 I think
Went pretty hard at it maybe 9/10 and went well enough
2k @2:10
1k @1:53
8x 500m/3:30R @1:41.8 (1kmR)
df128 sr31 331w mhr162
slowest @1:42.2 and fastest (last) @1:41.6
2k @2:08

Dangerscouse · Post by **Dangerscouse** » February 23rd, 2019, 8:45 am

Another almost PB but it is a SB and another mental battle won. It was a real struggle with circa 12 mins to go, so I slowed down a bit and clung on.

This was done a gym rower so I'm consoling myself that it would have been at least another 1km if I had done it at home

Heaviestuser · Post by **Heaviestuser** » February 23rd, 2019, 11:37 am

2K Damper Setting 4 pace 23

Mark E · Post by **Mark E** » February 23rd, 2019, 11:52 am

Longish warmup, followed by 5 X 4 minutes (5 minutes rest) at ratings 26-32. Splits 1:58 working down to 1:50.

Heart rate 98-99% of max (168 BPM) at the peak of each interval.

Anth_F · Post by **Anth_F** » February 23rd, 2019, 1:08 pm

Heaviestuser wrote: ↑
February 23rd, 2019, 11:37 am
2K Damper Setting 4 pace 23

I've noticed this a few times with your posts.

23 is your stroke rate, right?

nick rockliff · Post by **nick rockliff** » February 23rd, 2019, 2:53 pm

Joined a 30 min session on Rowpro this evening, good session. Still rebuilding towards >8k so r23 tonight

30 min - 7911 - avg 1.53.8 - 23

06 - 1575 - 1.54.3 - 23 - 141 - 141 end HR
12 - 1582 - 1.53.8 - 23 - 149
18 - 1583 - 1.53.7 - 23 - 153
24 - 1581 - 1.53.9 - 23 - 156
30 - 1590 - 1.53.2 - 23 - 159

Pleased with that

lindsayh · Post by **lindsayh** » February 23rd, 2019, 9:18 pm

Heaviestuser wrote: ↑
February 23rd, 2019, 11:37 am
2K Damper Setting 4 pace 23

You would give us a better picture of the session by reporting drag factor rather than damper setting and adding the pace you have done the piece at.
The DF is found on the PM under other options and can vary a lot from machine to machine depending on how clean/dirty it is. There is a lot of stuff about DF and damper on threads here. The pace is expressed as time/500m (such as 2:00.1 or 1:44.8) and can be gained from the memory at the end of the piece. As Anth has mentioned above the 23 you quote is actually the stroke rate which is useful info too.

lindsayh · Post by **lindsayh** » February 23rd, 2019, 9:24 pm

Sunday AM
4x 12'/3'R (11800m)
df125 sr25 mhr153
2:06
2:02
2:02
2:03

Heaviestuser · Post by **Heaviestuser** » February 24th, 2019, 8:43 am

lindsayh wrote: ↑
February 23rd, 2019, 9:18 pm

Heaviestuser wrote: ↑
February 23rd, 2019, 11:37 am
2K Damper Setting 4 pace 23
You would give us a better picture of the session by reporting drag factor rather than damper setting and adding the pace you have done the piece at.
The DF is found on the PM under other options and can vary a lot from machine to machine depending on how clean/dirty it is. There is a lot of stuff about DF and damper on threads here. The pace is expressed as time/500m (such as 2:00.1 or 1:44.8) and can be gained from the memory at the end of the piece. As Anth has mentioned above the 23 you quote is actually the stroke rate which is useful info too.

Okay, I'll be back.

Anth_F · Post by **Anth_F** » February 24th, 2019, 9:49 am

Today was a 30r20 - df112.

The target pace was 2:04, and just as i suspected it was no cake walk... quite some work. Pleased with my performance, and the result

Especially after a good booze up last night

1500m CD

Pluto man · Post by **Pluto man** » February 24th, 2019, 2:59 pm

Did my first hour session. Not going to set the world alight but for myself very happy.

1 hour, managed 12,300 meters - wanted to keep it under 2.30 / 500 and managed average of 2.26 so happy

Thanks for reading,

Neil

Dangerscouse · Post by **Dangerscouse** » February 24th, 2019, 3:31 pm

Pluto man wrote: ↑
February 24th, 2019, 2:59 pm
Did my first hour session. Not going to set the world alight but for myself very happy.

1 hour, managed 12,300 meters - wanted to keep it under 2.30 / 500 and managed average of 2.26 so happy

Thanks for reading,

Neil

In my view, it doesn't matter how quickly you do it, 60 mins on the erg is something that a lot of people won't do. Well done

lindsayh · Post by **lindsayh** » February 25th, 2019, 6:56 am

Monday PM
CTC rerun
2k @2:10
1k @1:50
2801m => 10:06.3 @1:48.3
df128 sr29 276w
all @1:47/8
20' - 4751m @2:06
df124 sr26

Anth_F · Post by **Anth_F** » February 26th, 2019, 10:05 am

I actually done a C2 WOD, first time in years

WOD - short

3x750m/2r - r25 - 1:55 pace

It might have been short, but i still got a nice little workout from it

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