What Training Have You Done Today?

[Dangerscouse]

2:15:47.6 35,010 1:56.3 222 1064 20
19:25.9 5,000 1:56.5 221 1060 21
19:25.8 10,000 1:56.5 221 1060 21
19:27.0 15,000 1:56.7 220 1057 21
19:22.0 20,000 1:56.2 223 1067 21
19:17.8 25,000 1:55.7 226 1076 21
19:19.1 30,000 1:55.9 225 1073 21
19:26.8 35,000 1:56.6 220 1058 21
0:03.1 35,010 2:35.0 94 623 0

I think my biggest challenge for a FM will be managing the sit bone pain and discomfort. Everything else is in check, inc Sascha and Stu's pacing suggestion.

Bullseye pacing! If it's not too late, a cheap remedy is a cut up yoga mat in a pillow case. Two squares was enough for me, but don't use it straight away if you do try it. Only use it when it becomes intolerable.

[putridp]

My favourite session 8x500m/2:00r row. A session PB by 3.2s and pleased to get the total time below 13 minutes.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
12:59.0	4,000	1:37.3	379	36	161
1:37.5	500	1:37.5	378	34	
1:37.5	500	1:37.5	378	36	
1:37.5	500	1:37.5	378	36	163
1:37.5	500	1:37.5	378	38	164
1:37.5	500	1:37.5	378	38	165
1:37.5	500	1:37.5	378	37	165
1:37.5	500	1:37.5	378	37	165
1:36.5	500	1:36.5	389	38	165
r2,027					

[alex9026]

Bullseye pacing! If it's not too late, a cheap remedy is a cut up yoga mat in a pillow case. Two squares was enough for me, but don't use it straight away if you do try it. Only use it when it becomes intolerable.

I think I've seen you suggest this before, I'll definitely prepare one for next week (Thursday will be my attempt).

I took Justin's advice on getting a 5-10 mins warm-up in, which sounds absurd prior to putting in over two hours of work, but it definitely made settling in to target pace so much easier. Which should sound obvious, really. Another key point to note, my fan times out after two hours, so Mrs Alex will have the all important task of switching it back on

[nick rockliff]

I've lost some basic aerobic conditioning so just a 60r20 slog

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,076 2:07.8 167 876 20 129
10:00.0 2,345 2:07.9 167 875 20 119
20:00.0 2,346 2:07.8 167 876 20 124
30:00.0 2,346 2:07.8 167 876 20 129
40:00.0 2,347 2:07.8 168 876 20 131
50:00.0 2,350 2:07.6 168 878 20 137
1:00:00.0 2,342 2:08.0 167 873 20 138

Not sure what went on with the last two splits, that's not what the PM5 said whilst rowing?

[Dangerscouse]

My favourite session 8x500m/2:00r row. A session PB by 3.2s and pleased to get the total time below 13 minutes.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
12:59.0	4,000	1:37.3	379	36	161
1:37.5	500	1:37.5	378	34	
1:37.5	500	1:37.5	378	36	
1:37.5	500	1:37.5	378	36	163
1:37.5	500	1:37.5	378	38	164
1:37.5	500	1:37.5	378	38	165
1:37.5	500	1:37.5	378	37	165
1:37.5	500	1:37.5	378	37	165
1:36.5	500	1:36.5	389	38	165
r2,027					

Nicely done, that's a great result. That stroke rate is also impressive

[jcross485]

My first "threshold" session of the block.

The idea is to start with shorter intervals / rest and work through to longer intervals with similar work : rest ratios but with the longer intervals, the total volume drops a bit - 20 x 500 (10k), 12 x 750 (9k), 8 x 1000 (8k). The while still targeting roughly the same intensity, the longer intervals are a bit more taxing so keeping volume a bit lower helps. I'll be doing the same with the "VO2Max" sessions as well, albeit with not near as much volume per session.

Today was a 2.5k warm up, 20 x 500m (:30 rest), 2.5k cool down. Generally pleased with this overall. HR stayed nice and low during the warm up and came back down into a good range for the cool down; those meters used to be between 175-180w for the same heart rate so it's nice to see a bit of a bump.

Time Meters Pace Watts Cal/Hr S/M
58:54.3 15,000 1:57.8 214 1036 20 146

5:08.9 1,250 2:03.5 186 938 18 125
5:08.9 1,250 2:03.5 186 938 18 131
r: 1:00 42
1:55.4 500 1:55.4 228 1083 22 142
r: 0:30 37
1:55.3 500 1:55.3 228 1085 22 144
r: 0:30 34
1:55.3 500 1:55.3 228 1085 22 145
r: 0:30 41
1:55.2 500 1:55.2 229 1087 22 148
r: 0:30 34
1:55.2 500 1:55.2 229 1087 22 149
r: 0:30 46
1:55.1 500 1:55.1 230 1089 22 149
r: 0:30 46
1:55.2 500 1:55.2 229 1087 22 152
r: 0:30 43
1:55.1 500 1:55.1 230 1089 22 151
r: 0:30 40
1:55.0 500 1:55.0 230 1092 22 152
r: 0:30 33
1:55.0 500 1:55.0 230 1092 22 155
r: 0:30 40
1:55.0 500 1:55.0 230 1092 22 151
r: 0:30 44
1:54.9 500 1:54.9 231 1094 22 155
r: 0:30 36
1:54.9 500 1:54.9 231 1094 22 155
r: 0:30 47
1:55.0 500 1:55.0 230 1092 22 155
r: 0:30 42
1:54.8 500 1:54.8 231 1096 22 155
r: 0:30 41
1:54.7 500 1:54.7 232 1098 22 156
r: 0:30 33
1:54.6 500 1:54.6 233 1100 22 157
r: 0:30 40
1:54.5 500 1:54.5 233 1102 22 158
r: 0:30 37
1:54.5 500 1:54.5 233 1102 22 157
r: 0:30 41
1:54.2 500 1:54.2 235 1108 22 156
r: 1:00 38
5:08.8 1,250 2:03.5 186 939 18 141
5:08.7 1,250 2:03.4 186 939 18 142

[iain]

My first "threshold" session of the block.

The idea is to start with shorter intervals / rest and work through to longer intervals with similar work : rest ratios but with the longer intervals, the total volume drops a bit - 20 x 500 (10k), 12 x 750 (9k), 8 x 1000 (8k).

Today was a 2.5k warm up, 20 x 500m (:30 rest), 2.5k cool down.

Time Meters Pace Watts Cal/Hr S/M
58:54.3 15,000 1:57.8 214 1036 20 146

Interesting but taxing session. If you don't mind divulging, what is your HRmax / estimated anaerobic threshold and how did you decide on the pace &/or rate for this session?

I tend to work on the assumption that "threshold" is what I would use for the majority of a 20min time trial although even in 750 reps I would significantly exceed my anaerobic threshold after the first 2 or 3, so more assuming this is aimed at improving threshold (per Pete's 5k Plan) rather than done at threshold intensity.

[jcross485]

Interesting but taxing session. If you don't mind divulging, what is your HRmax / estimated anaerobic threshold and how did you decide on the pace &/or rate for this session?

I tend to work on the assumption that "threshold" is what I would use for the majority of a 20min time trial although even in 750 reps I would significantly exceed my anaerobic threshold after the first 2 or 3, so more assuming this is aimed at improving threshold (per Pete's 5k Plan) rather than done at threshold intensity.

All things considered, I felt pretty good after - I don't think I actually pushed up to that anaerobic threshold mark nor crossed it from a HR perspective.

Measured HR max on the erg is 187bpm; estimated anaerobic threshold based on resting HR, HR max, and some time trials I have done in the past I would put in the mid to upper 160's. My HR stayed in control with this session.

For me, I look at "threshold" as a pace or power that I should be able to hold for somewhere between a 10k and 60:00 time trial and don't necessarily look at HR to control the effort. In a lot of endurance sports, people look at "threshold" is max sustainable effort for 60:00 but in rowing I do believe it's probably a touch shorter as there is near full body engagement and a bit more of a strength component to it. If I held say 1:55 straight through, I should be able to do it for around 60:00 but as time goes on, HR would continually creep up such that the average HR for the session would probably be in the mid to upper 160's if I'm hypothesizing.

That said though, I tend to take more of a conservative approach towards "threshold" training a la the Norwegian triathletes, Jakob Ingebrigtsen, etc. where the work tends to be a bit more controlled and with shorter intervals so I can get a good amount of volume in while still recovering. The same with the sharper VO2Max stuff - shorter intervals so that I can keep volume up. I'm sure I could have done a 10k straight through at around 1:55 but it would have been more taxing with more fatigue; potentially a better stimulus if looking at it in a vacuum, but if I can stay a bit more controlled / conservative, in theory, I can stack more quality on top of this, be it higher quality aerobic work, more frequent threshold or VO2Max sessions, etc.

If I was to peak for something, I would probably spend a few weeks slowly taking the interval length / duration up a bit but I don't know that its needed year round.

[KeithT]

2:15:47.6 35,010 1:56.3 222 1064 20
19:25.9 5,000 1:56.5 221 1060 21
19:25.8 10,000 1:56.5 221 1060 21
19:27.0 15,000 1:56.7 220 1057 21
19:22.0 20,000 1:56.2 223 1067 21
19:17.8 25,000 1:55.7 226 1076 21
19:19.1 30,000 1:55.9 225 1073 21
19:26.8 35,000 1:56.6 220 1058 21
0:03.1 35,010 2:35.0 94 623 0

I think my biggest challenge for a FM will be managing the sit bone pain and discomfort. Everything else is in check, inc Sascha and Stu's pacing suggestion.

Really solid work and close to the FM. I have tried different things for FM and my 50 and 55K rows but my sit bone was a mess after them and hurt bad for days - I just expected it after the first FM. For me I think it's partly my posture, as I don't "sit tall: and slouch some and I think it puts more pressure on it. Anxious to hear how the FM goes for you.

[nick rockliff]

Early go at the CTC 6k but r24 just to see where I am fitness wise.

Time Meters Pace Watts Cal/Hr S/M
22:45.8 6,000 1:53.8 237 1116 24 149
3:47.7 1,000 1:53.8 237 1116 24 141
3:47.7 2,000 1:53.8 237 1116 24 146
3:47.6 3,000 1:53.8 237 1117 24 150
3:47.6 4,000 1:53.8 237 1117 24 152
3:47.7 5,000 1:53.8 237 1116 24 153
3:47.5 6,000 1:53.7 238 1118 24 153

Couldn't squeeze much more out of that at r24 right now.

[jcross485]

A more aerobic session today with strength work to follow tomorrow. The plan was a 2.5k warm up (UT2-ish), 2 x 5k (1:00 rest) around HM to Marathon effort (UT1-ish), and a 2.5k cool down (UT2-ish). HR got up a bit higher than I would have liked but I trained a bit later and it was considerably warmer than yesterday. Overall it didn't feel hard; everything felt relatively smooth with good rhythm but a good amount of sweat for sure. Good work on the erg.

Time Meters Pace Watts Cal/Hr S/M
1:00:24.3 15,000 2:00.8 198 983 19 147

5:09.0 1,250 2:03.6 185 937 18 129
5:09.0 1,250 2:03.6 185 937 18 136
r: 1:00 37
4:58.9 1,250 1:59.5 205 1004 20 146
4:58.7 1,250 1:59.4 205 1006 20 152
4:58.7 1,250 1:59.4 205 1006 20 152
4:58.5 1,250 1:59.4 206 1007 20 153
r: 1:00 30
4:58.5 1,250 1:59.4 206 1007 20 154
4:58.5 1,250 1:59.4 206 1007 20 155
4:58.5 1,250 1:59.4 206 1007 20 154
4:58.5 1,250 1:59.4 206 1007 20 156
r: 1:00 42
5:08.8 1,250 2:03.5 186 939 18 144
5:08.8 1,250 2:03.5 186 939 18 143

[alex9026]

Really solid work and close to the FM. I have tried different things for FM and my 50 and 55K rows but my sit bone was a mess after them and hurt bad for days - I just expected it after the first FM. For me I think it's partly my posture, as I don't "sit tall: and slouch some and I think it puts more pressure on it. Anxious to hear how the FM goes for you.

Thanks Keith, not overly looking forward to repeating it + 7k, but I know I'll be glad of it once done. I'm quite anxious to get started with some consistent 2k work.

I am little 'tender' this evening, that long on the Erg definitely takes some adapting to. Funny you should mention posture, I was doing my best to be mindful of it, but no doubt got lazy with it by the two hour point. Easily done when other things take over your mind.

I wasn't aware you had tackled the super long stuff, did you top out at 55k?

[Dangerscouse]

52:01.7 12,000 2:10.0 159 847 16 115
8:38.8 2,000 2:09.7 160 852 17 112
8:40.8 4,000 2:10.2 159 845 16 114
8:40.3 6,000 2:10.0 159 847 16 115
8:40.5 8,000 2:10.1 159 846 16 115
8:40.1 10,000 2:10.0 159 847 16 118
8:41.2 12,000 2:10.3 158 844 16 119

I needed this. No chance of anything harder and it was a nice 52 minutes of just ruminating on my thoughts

[Dangerscouse]

Funny you should mention posture, I was doing my best to be mindful of it, but no doubt got lazy with it by the two hour point. Easily done when other things take over your mind.

I find that when I take a deep breath and shake my shoulders, which is something that I need to fairly regularly do, I also readjust my posture. It definitely does get sloppy over the longer distances.

[KeithT]

Really solid work and close to the FM. I have tried different things for FM and my 50 and 55K rows but my sit bone was a mess after them and hurt bad for days - I just expected it after the first FM. For me I think it's partly my posture, as I don't "sit tall: and slouch some and I think it puts more pressure on it. Anxious to hear how the FM goes for you.

Thanks Keith, not overly looking forward to repeating it + 7k, but I know I'll be glad of it once done. I'm quite anxious to get started with some consistent 2k work.

I am little 'tender' this evening, that long on the Erg definitely takes some adapting to. Funny you should mention posture, I was doing my best to be mindful of it, but no doubt got lazy with it by the two hour point. Easily done when other things take over your mind.

I wasn't aware you had tackled the super long stuff, did you top out at 55k?

I did the 55K row for my 55th Birthday - not sure why I decided that was a good idea. It was not done with any sort of time goal, just to complete but I did decide it had to be under 4 hours and I did that. It was actually easier than the 50K and FMS I did as I went faster - but sits bones were really bad.