What Training Have You Done Today?

[Ruin Christmas]

"let's see what happens"

man I wish I could row a single 2k that fast

in noob news, today I did 25 km for the first time. All in one session, though I took a couple breaks to refill my water bottle. 21 km at UT2 and 4km at UT1.

[Dangerscouse]

1k repeats undefined rests
Time Meters Pace Watts Cal/Hr S/M
10:20.2 3,000 1:43.3 317 1390 29 154
3:29.0 1,000 1:44.5 307 1355 29 150
r: 1:20 21
3:26.7 1,000 1:43.3 317 1391 30 154
r: 2:03 24
3:24.6 1,000 1:42.3 327 1425 30 160
r: 0:36 20
r65

This is my fourth day of at least semi-hard intensity, so it was a bit of a gamble, but it seems to be paying off.

I was undecided on whether to squeeze out more, not least as the last interval was getting faster in the last 250m, but the sensible option was to not bury myself and enjoy the progress.

I'm not going to get to where I hope I get to by being too impatient, so I need incremental gains.

[Ruin Christmas]

I need incremental gains.

I agree, and I need them more . However, my dogs refuse to cooperate. I tried walking them progressively further each day, but they have an uncanny knack of travelling the exact same distance no matter what route we take.

Today I lifted, then rowed a half marathon, all except the last 2k at UT2. It was only 36 seconds faster than my previous attempt on May 1, but it was 32 C and 57% humidity today (27C, 62%) that day. Also, that day I was tired afterwards and I think took a nap, but today I was able to row another 4.1 km and then do yard work for 2 hours. I dropped from 25th to 27th on the mileage charts however, I think bc a lot of people do long rows on weekends.

[Dangerscouse]

1:21:49.5 21,097 1:56.3 222 1064 22 142
11:47.4 3,000 1:57.9 214 1034 22 132
11:43.8 6,000 1:57.3 217 1046 23 134
11:42.3 9,000 1:57.0 218 1051 23 139
11:39.1 12,000 1:56.5 221 1061 23 143
11:36.6 15,000 1:56.1 224 1069 23 145
11:31.6 18,000 1:55.2 229 1086 23 151
11:26.6 21,000 1:54.4 234 1103 23 152
0:22.1 21,097 1:53.9 237 1114 22 152

I felt good when I woke up and I felt good throughout this too. I had my usual moment at about 52 mins, but this time I was able to properly handle it and just observe it rather than let to change anything.

[Dangerscouse]

Today I lifted, then rowed a half marathon, all except the last 2k at UT2. It was only 36 seconds faster than my previous attempt on May 1, but it was 32 C and 57% humidity today (27C, 62%) that day. Also, that day I was tired afterwards and I think took a nap, but today I was able to row another 4.1 km and then do yard work for 2 hours. I dropped from 25th to 27th on the mileage charts however, I think bc a lot of people do long rows on weekends.

It definitely gets easier for quite a while when you're a newbie, but usually too subtly to notice for a while. 36 seconds is a good improvement especially if without any lingering after effects

[p_b82]

yesterday - really easy, back wasn't feeling great, the row on Friday night obviously took a fair bit out of me.
17/05/25 1200m 5:33.4 2:18.9

This morning had just planned to knock the day's row off quickly as I've got other stuff to do, but not go really hard - maybe 2:00/200W@r25 - as I'd only had some tea and nothing else. That lasted about 20s...

Time Meters Pace Watts Cal/Hr S/M
4:32.0 1,200 1:53.3 240 1127 31
1:11.5 300 1:59.1 207 1011 30
1:07.6 600 1:52.6 245 1142 32
1:08.9 900 1:54.8 231 1095 30
1:04.0 1,200 1:46.6 288 1292 33

Form was terrible today - I think 3/4 slide and a ton of arms (back was a bit tight on sitting, but feels great now). Apparently though, I was in the 1:42-1:43's (320-310W) in the last split @r35/34. -strapless again as I hadn't intended to do any "pressing on" today. Still 9Wmin not "terrible" at that rating & above my strapped in 2K Wmin.

I'm starting to get the feeling that in order to avoid my leg issues, and perching on the front of the CR seatpad - it is inviting me to reduce my layback and thus keep my stroke shorter.
Probably why it is feeling quite easy to rate up without being strapped in as my weight isn't transferring backwards much.

I've also stopped trying my make up the extra length at the catch, as my lower back just did not thank me, and things are back again where it feels familiar.

Not going to win any style awards, and likely terrible if I were to try to row OTW in a crew, but it seems like this works for me on the erg. - and more importantly looking forward to erging again, as that hadn't been the case for 9months or so.

[Dangerscouse]

Not going to win any style awards, and likely terrible if I were to try to row OTW in a crew, but it seems like this works for me on the erg. - and more importantly looking forward to erging again, as that hadn't been the case for 9months or so.

Good to hear Peter. Finding what works for you is far more important than trying to perfect the ideal technique, not least as it feels more comfortable, is enjoyable, and will be far more sustainable

[Dutch]

I have been training regular since I last posted, life has been getting in way a bit as it does. In last 2 weeks i have got heart rate back to where it was in December after my flu bout. I started running back in Feb and am now up to 10k as my best distance to date it has helped massively with lower leg strength and aerobic capacity and has had a good carry over to rowing an cycling also with weights endurance. I have now switched rep range in weights to 1 all out set of 12 after 3 to 4 warm up sets I only do 6 exercises for the body on a 10 day rotating cycle roughly same with running, rowing and cycling.

Rowed today for 30 mins, my longest row for 10 months and quite happy with how it felt. I have a 10 k in me prob within 8 weeks so will just keep progressing. All this is for a build up in summer at cracking 1m 30 secs for 500m. I think the running will be the missing link to keeping going in the last 100m of the 500.

In September I will be entering in a 10 mile cross country run locally to me. Next run is gonna be a 7 miler later this week. Rowing has taught me pacing for running quite well. I also do a reg park run once a fortnight.

[Sakly]

I was undecided if I should take a rest day or get a first sighter in for Rowbin Hood week 4. My watch was very clear about that, when stating a training readiness 2 out of 100 after I woke up
I relaxed during the day and in the evening at ca. 6:30pm I decided to take a shot with "conservative" estimates what could be possible. It is 9x500m with random rest, so no chance to know what will happen
Scoring: 1st, 3rd, 6th, 9th. Rule: each interval must be faster than previous.
My targets were 1:42, 1:40, 1:38, all out.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
14:45.7	4,500	1:38.4	367	1563	30	169
1:42.3	500	1:42.3	327	1425	28	161
r: 0:50	46						
1:42.0	500	1:42.0	330	1435	28	165
r: 1:20	72						
1:40.0	500	1:40.0	350	1504	29	168
r: 0:45	39						
1:39.8	500	1:39.8	352	1511	29	171
r: 0:55	52						
1:39.5	500	1:39.5	355	1522	28	171
r: 1:45	52						
1:38.0	500	1:38.0	372	1579	29	171
r: 1:10	53						
1:37.5	500	1:37.5	378	1599	30	172
r: 0:45	40						
1:37.2	500	1:37.2	381	1611	31	173
r: 2:55	57						
1:29.5	500	1:29.5	488	1980	41	174
r411

Legs fully died in the last, started too fast/optimistic, but a good score anyway. For the rest of the workout I had plenty of reserves, so will probably go again on Friday with a rest day before

[alex9026]

21:27.2 6,400 1:40.5 344 1484 25
2:43.1 800 1:41.9 330 1437 25
2:42.2 800 1:41.3 336 1456 24
2:42.2 800 1:41.3 336 1456 25
2:42.1 800 1:41.3 337 1458 24
2:41.9 800 1:41.1 338 1462 25
2:41.5 800 1:40.9 340 1471 25
2:39.4 800 1:39.6 354 1518 26
2:34.9 800 1:36.8 386 1627 29

8x800/2:30. I struggle to get on the Erg when my 'day' shifts land over a weekend, so any session is a win.

[Ruin Christmas]

36 seconds is a good improvement especially if without any lingering after effects

Thanks, man. You are a good inspiration to newcomers. Whenever I feel tired, I think about "FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km", and then feel fortunate that my burden is not so great by comparison

Today I lifted (sqt, bench, snatch-grip DL) then I started to row 7k at UT2. But I only got 600m before the heel strap on the right started annoying me. I thought that it was maybe caught under my foot? But it turned out that the sole of my shoe was coming off. I wear Adidas Powerlift 3.1s and have had them since 2017, but fortunately I have ordered another pair (my plan was to alternate because they never dry out). The other sole was loose too, so I ripped both of them off and then went ahead with my workout. (I may get some Vibram type shoes - I have seen footwear threads elsewhere; I will look into it.)

Had a really good day and rowed 8k in 38:54 at UT2 which was very pleasing. Then did 10k @ UT1 and 7k @ UT2. I actually think the key was putting a big fan on me, which I did for the first time. No puddle of sweat that made it look like I peed on the floor!

[Dangerscouse]

48:26.1 12,000 2:01.0 197 978 20 125
6:04.3 1,500 2:01.4 195 972 21 119
6:03.9 3,000 2:01.3 196 974 21 121
6:04.6 4,500 2:01.5 195 971 20 122
6:03.0 6,000 2:01.0 198 979 20 126
6:02.8 7,500 2:00.9 198 981 20 128
6:03.0 9,000 2:01.0 198 979 20 128
6:02.3 10,500 2:00.7 199 983 20 132
6:02.1 12,000 2:00.7 199 985 20 131

Rest day tomorrow, and I think that I need it. 5k walk around a local park beforehand, which is always good to help get ready for the week ahead

[Dangerscouse]

Thanks, man. You are a good inspiration to newcomers. Whenever I feel tired, I think about "FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km", and then feel fortunate that my burden is not so great by comparison


No puddle of sweat that made it look like I peed on the floor!

I promise you, until I did it, I had no idea I could do it. Sometimes you'll really surprise yourself with what you're capable of with enough training and dedication.

As for the puddles of sweat, I'd definitely recommend asweatband, a headband, and liquid chalk for the hands. I can more or less sweat on demand, so it's always an issue for me.

[alex9026]

I actually think the key was putting a big fan on me, which I did for the first time. No puddle of sweat that made it look like I peed on the floor!

The difference in perceived effort a bit of airflow can do isn't to be underestimated!

[alex9026]

1:24:16.2 22,000 1:54.9 231 1093 20
15:28.1 4,000 1:56.0 224 1071 20
15:24.3 8,000 1:55.5 227 1081 20
15:22.9 12,000 1:55.3 228 1084 20
15:22.1 16,000 1:55.2 229 1086 20
15:20.2 20,000 1:55.0 230 1091 20
7:18.5 22,000 1:49.6 266 1214 20

A slightly harder distance piece today with a push on the final 2k. I zoned out and got thinking, there is a lot of discussion around various training bands and approaches, heart rate drift etc and in context, they're all relevant to a degree.

On paper, this was strictly too hard to be considered steady state, easy distance, UT2 yadda yadda. But for me, the beauty of endurance sport is the simplicity of listening to our body and if it's feeling good, going with what feels right. This was one of those days (I also got thinking about pitching an effort for this month's CTC, a 6k effort which I'm not overly looking forward to!