What Training Have You Done Today?

[flatbread]

Back on the slides after two years of not touching the erg much. It's better for my singing and playing posture than riding a bike, and after two years of just doing weights my aerobic ability is predictably terrible.

Squats and deadlifts in the morning, then second 90min row of the year in the evening. Slow, and not bothering with HR. One workout at a time....

1:30:05.9 20,271 2:13.3 148 808 20

10:00.0 2,268 2:12.2 151 820 19
20:00.0 2,318 2:09.4 161 855 21
30:00.0 2,320 2:09.3 162 857 22
40:00.0 2,312 2:09.7 160 851 21
50:00.0 2,303 2:10.2 158 844 21
1:00:00.0 2,295 2:10.7 157 839 21
1:10:00.0 2,267 2:12.3 151 819 21
1:20:00.0 2,246 2:13.5 147 805 21
1:30:00.0 1,934 2:35.1 94 622 19

[jcross485]

Not sure what happened but went to bed feeling a bit tired as my kids struggled to sleep the night before, woke up feeling like absolute trash. Headache, body aches, general fatigue / malaise, digestive issues and no appetite, sore throat and cough. On the plan was aerobic work but scrapped it and just took a short walk to get some blood moving outside. Movement generally helps me feel better more quickly, as much as I don't want to do it in the moment. Live to fight another day.

[nick rockliff]

Just a steady away 30r20

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,317 2:03.0 188 947 20 128
5:00.0 1,220 2:02.9 188 948 20 120
10:00.0 1,219 2:03.0 188 946 20 122
15:00.0 1,220 2:02.9 188 948 20 127
20:00.0 1,220 2:02.9 188 948 20 131
25:00.0 1,219 2:03.0 188 946 20 135
30:00.0 1,220 2:02.9 188 948 20 136

[p_b82]

Yesterday: - Felt easy compared to the start of the week - was only 0.5s slower, strapless as usual.

Time Meters Pace Watts Cal/Hr S/M
4:44.7 1,200 1:58.6 210 1021 28
1:17.9 300 2:09.8 160 850 25
1:13.1 600 2:01.8 194 966 27
1:09.8 900 1:56.3 222 1065 28
1:04.0 1,200 1:46.6 288 1292 33

Today - Had planned on doing something longer, but I had a nap at 3:30 and needed to make up some time with work so was late to get on the erg.

Felt silly easy today - maybe because my mind was spinning on how I might solve a challenge in python and whether I can/should exclude the data first to avoid that effort - pace wasn't anything other than, what feels comfortable (wasn't paying attention to the numbers tbh)

Time Meters Pace Watts Cal/Hr S/M Hr
20:00.0 4,499 2:13.3 148 807 19 151
4:00.0 898 2:13.6 147 804 20 136
8:00.0 898 2:13.6 147 804 20 148
12:00.0 901 2:13.1 148 809 20 154
16:00.0 901 2:13.1 148 809 19 158
20:00.0 903 2:12.8 149 813 20 160

[Dangerscouse]

Yesterday: - Felt easy compared to the start of the week - was only 0.5s slower, strapless as usual.

Time Meters Pace Watts Cal/Hr S/M
4:44.7 1,200 1:58.6 210 1021 28
1:17.9 300 2:09.8 160 850 25
1:13.1 600 2:01.8 194 966 27
1:09.8 900 1:56.3 222 1065 28
1:04.0 1,200 1:46.6 288 1292 33

You got to r33 rowing strapless??

[Dangerscouse]

1:11:27.6 18,000 1:59.1 207 1013 21 135
8:56.7 2,250 1:59.2 206 1010 22 126
8:56.4 4,500 1:59.2 207 1011 22 131
8:56.0 6,750 1:59.1 207 1012 22 134
8:56.2 9,000 1:59.1 207 1012 22 136
8:56.2 11,250 1:59.1 207 1012 22 138
8:55.6 13,500 1:59.0 208 1014 22 139
8:55.3 15,750 1:58.9 208 1015 22 140
8:55.3 18,000 1:58.9 208 1015 21 140

A really hard pilates class yesterday, would have normally meant that I'd back off today, but I'm turning the screw a bit.

It inevitably felt quite tough, but I know at least part of that is because I expected it to be tough, so that's what I need to break out of.

[p_b82]

You got to r33 rowing strapless??

Yup - though just realised it was the wrong day I posted - and I actually hit r36 in the last split on the 13th (1:04.0 1,200 1:46.6 288 1292 33 )

14th effort
Time Meters Pace Watts Cal/Hr S/M
4:29.8 1,200 1:52.4 246 1147 30
1:11.8 300 1:59.6 204 1002 28
1:07.5 600 1:52.5 246 1146 30
1:06.4 900 1:50.6 258 1188 30
1:04.1 1,200 1:46.8 287 1287 32

It's probably my short stroke length - and relatively low levels of power - but up to r30 still feel ok, I seem to recall on the 13th around r34 I started to get a bit "floaty" in the final part of the drive with my feet and it was a struggle to stop my momentum at the end without my feet coming off the stretcher.

[Dangerscouse]

You got to r33 rowing strapless??

Yup - though just realised it was the wrong day I posted - and I actually hit r36 in the last split on the 13th (1:04.0 1,200 1:46.6 288 1292 33 ).

Wow, it shows how different we all are. I get twitchy over r27, so I guess that must be due to stroke length as I can't get my centre of gravity quickly back in place if it goes over r27

The interesting thing is that you're pulling at a solid pace as well, so regardless of stroke length that is impressive as a strapless row

[flatbread]

tired legs yesterday

another base building long row

1:29:59.4 20,018 2:14.8 143 791 20

10:00.0 2,254 2:13.0 148 810 19
20:00.0 2,284 2:11.3 154 831 20
30:00.0 2,278 2:11.6 153 827 21
40:00.0 2,266 2:12.3 151 819 21
50:00.0 2,249 2:13.3 147 807 20
1:00:00.0 2,251 2:13.2 148 808 21
1:10:00.0 2,242 2:13.8 146 802 21
1:20:00.0 2,239 2:13.9 146 800 21
1:29:59.3 1,956 2:33.1 97 635 19

day off today

[Sakly]

These competition rows wear me out a bit
Rowbin Hood week 3 - single shot.
After a decent 3k warmup I knew I needed a carefully strategic approach, as I wouldn't be able to beat all scores already set by others in my category. Still felt the marathon, as well as Wednesdays strength session, I had several progressions in. Rest day on Thursday was fine, but not enough to recover well.
Anyway, good enough to attack the workout!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
26:26.2	7,520	1:45.4	298	1326	25	176
8:37.1	2,500	1:43.4	316	1388	26	175
r: 3:15	97						
0:22.6	140	1:20.7	666	2590	51	170
r: 1:13	46						
15:17.4	4,200	1:49.2	269	1224	24	177
r: 3:15	53						
2:09.2	680	1:35.0	408	1704	35	178
r196

Fastest score on first interval was a 1:46.x, so went a good bit faster, but not all out. Had a good start on the 140,could drive the pace to 1:17/18, but no pop in my legs and willpower to hold pace left the building Fastest pace in the group was 1:19.2 and I knew before I wouldn't get this. Probably this affected my motivation, too.
On the 4200 I backed off a little bit, as I wanted to attack the 680 harder. Fastest was a 1:48.2, but I thought a faster 680 helps better.
The 680 went well and was fastest, until a team mate, which is in the same category, went again and was faster than me
Anyway, satisfied.

Afterwards a 20min cooldown.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
20:00.0	4,826	2:04.3	182	926	18	146
4:00.0	962	2:04.7	180	920	19	144
8:00.0	963	2:04.6	181	922	18	147
12:00.0	964	2:04.4	181	924	18	147
16:00.0	967	2:04.0	183	930	19	148
20:00.0	971	2:03.5	185	938	19	147

[nick rockliff]

Another early ranking piece with a 30 min this time but still down ar r24 for these early ones.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,857 1:54.5 233 1101 24 145
5:00.0 1,305 1:54.9 230 1093 24 133
10:00.0 1,306 1:54.8 231 1095 24 141
15:00.0 1,307 1:54.7 232 1096 24 145
20:00.0 1,307 1:54.7 232 1096 24 149
25:00.0 1,309 1:54.5 233 1100 24 151
30:00.0 1,323 1:53.3 240 1126 24 151

[alex9026]

1:22:48.8 21,097 1:57.7 214 1037 19
11:51.4 3,000 1:58.5 210 1022 20
11:52.6 6,000 1:58.7 209 1019 20
11:51.0 9,000 1:58.5 210 1023 20
11:49.1 12,000 1:58.1 212 1029 20
11:50.2 15,000 1:58.3 211 1026 20
11:44.5 18,000 1:57.4 216 1044 20
11:28.5 21,000 1:54.7 232 1097 20
0:21.6 21,097 1:51.3 254 1172 19

Been in a bit of a slump this week, I had intentions that did not materialise. This piece was just the tonic, metres in the legs at a pace that felt comfortable with a little push in the last 4k.

[p_b82]

Felt surprisingly "un-hard" so upped the pace gradually without really planning on it, no leg issues, stroke felt comfortable (I've shortened it again slightly I think) and Hr only popped into Z5 for 1min at the end.

Time Meters Pace Watts Cal/Hr S/M hr
31:57.7 7,500 2:07.8 167 876 25 163
6:26.6 1,500 2:08.8 164 862 25 151
6:24.1 3,000 2:08.0 167 873 25 160
6:23.5 4,500 2:07.8 168 876 25 165
6:23.0 6,000 2:07.6 168 878 25 168
6:20.5 7,500 2:06.8 172 890 25 171

I was hungry as well before I started so thought I'd struggle a bit today - should have put an hour in as I'm confident I'd have been able to keep this pace up and thus beat my pb.(target for that is 2:09 from previous 2:11)

Maybe there's something in the rowing everyday malarky many folks do.... who'd have thought.

[Dangerscouse]

Felt surprisingly "un-hard" so upped the pace gradually without really planning on it, no leg issues, stroke felt comfortable (I've shortened it again slightly I think) and Hr only popped into Z5 for 1min at the end.

Time Meters Pace Watts Cal/Hr S/M hr
31:57.7 7,500 2:07.8 167 876 25 163
6:26.6 1,500 2:08.8 164 862 25 151
6:24.1 3,000 2:08.0 167 873 25 160
6:23.5 4,500 2:07.8 168 876 25 165
6:23.0 6,000 2:07.6 168 878 25 168
6:20.5 7,500 2:06.8 172 890 25 171

I was hungry as well before I started so thought I'd struggle a bit today - should have put an hour in as I'm confident I'd have been able to keep this pace up and thus beat my pb.(target for that is 2:09 from previous 2:11)

Maybe there's something in the rowing everyday malarky many folks do.... who'd have thought.

This is what I'm exploring now. The nuance between what you expect to be hard and what you adapt to despite expecting it to be hard.

I read a very good post by Steve Magness (who is well worth reading / following) and something he said really resonated. Biology follows belief. Essentially when you perceive something as a challenge rather than a threat, neurotransmitters etc all start to work in your favour.

Admittedly, there's still got to be a healthy respect of training loads, but there's also a point that feels like resistance, but in reality could easily just be a glass ceiling.

[Jbrown1215]

I've found that sometimes when I go into a workout with no expectations, and my mind and body are both relaxed, good things happen. Revisited the Pete Plan's classic 4x2k/5'r with a rough target in mind but given I hadn't done it in ~9 months, approached it with a "let's see what happens" mindset.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
26:21.9	8,000	1:38.8	362	1546	31
6:36.9	2,000	1:39.2	358	1533	31
6:36.5	2,000	1:39.1	359	1536	31
6:36.3	2,000	1:39.0	360	1538	31
6:32.3	2,000	1:38.0	371	1576	32
r2,516

Nice to get some solid threshold work in at just slightly faster than target 6k pace, since I still have yet to attempt the CTC!