What Training Have You Done Today?

[alex9026]

Since the half marathon PB on May 1st I've been lacking a bit of motivation to hit the erg hard, perhaps because I've turned my attention a bit towards my on-water pursuits. In any case, will do my best to get the mileage in the rest of this month.

I think this is quite a common theme for athletes after a run of PB's/successful competition. You'll be back at it I'm sure, maybe a good 6k in the CTC will kickstart things again. Otherwise, enjoy those on water pursuits, the Erg isn't going anywhere.

[flatbread]

chugging along at the top of UT2 to see where I am right now. stroke is weak -- 180w used to be 17/18 spm -- but some hints of cardiovascular fitness are coming back

1:09:13.9 16,168 2:08.4 165 868 21
10:00.0 2,355 2:07.3 169 882 21
20:00.0 2,398 2:05.1 179 915 22
30:00.0 2,386 2:05.7 176 906 22
40:00.0 2,384 2:05.8 176 904 22
50:00.0 2,377 2:06.2 174 899 22
1:00:00.0 2,376 2:06.2 174 898 23
1:09:13.8 1,891 2:26.4 111 683 18

[alex9026]

20:57.4 6,000 1:44.7 304 1347 24
3:30.3 1,000 1:45.1 301 1336 26
3:29.6 2,000 1:44.8 304 1346 25
3:29.1 3,000 1:44.5 306 1354 24
3:28.6 4,000 1:44.3 308 1361 24
3:30.4 5,000 1:45.2 301 1334 24
3:29.5 6,000 1:44.7 305 1348 24

CTC attempt. My first attempt at a 6k and I didn't have a great deal to go off in terms of pacing, so set a target of 21:00. Felt good as I passed half way, but as the 4-5k point suggests, the threat of a fade was setting in just as the hard work starts, before I just about pulled it together.

Happy with it, promising signs if I can get the rate up.

EDIT: Quick look at the concept pace calculator and this is my 5k pace to the tenth of a second. What's typically the norm, 5k +1? 0.5?

[Dangerscouse]

20:57.4 6,000 1:44.7 304 1347 24
3:30.3 1,000 1:45.1 301 1336 26
3:29.6 2,000 1:44.8 304 1346 25
3:29.1 3,000 1:44.5 306 1354 24
3:28.6 4,000 1:44.3 308 1361 24
3:30.4 5,000 1:45.2 301 1334 24
3:29.5 6,000 1:44.7 305 1348 24

CTC attempt. My first attempt at a 6k and I didn't have a great deal to go off in terms of pacing, so set a target of 21:00. Felt good as I passed half way, but as the 4-5k point suggests, the threat of a fade was setting in just as the hard work starts, before I just about pulled it together.

Happy with it, promising signs if I can get the rate up.

EDIT: Quick look at the concept pace calculator and this is my 5k pace to the tenth of a second. What's typically the norm, 5k +1? 0.5?

Sub 21 is a great result, and you've paced it correctly if you faded at 4-5k, although as you allude to there's hopefully some 'free speed' if you get the stroke rate up.

Ive got no idea about 6k pacing, as mine isn't any help, but I'd assume no more than +1

[Jbrown1215]

20:57.4 6,000 1:44.7 304 1347 24
3:30.3 1,000 1:45.1 301 1336 26
3:29.6 2,000 1:44.8 304 1346 25
3:29.1 3,000 1:44.5 306 1354 24
3:28.6 4,000 1:44.3 308 1361 24
3:30.4 5,000 1:45.2 301 1334 24
3:29.5 6,000 1:44.7 305 1348 24

CTC attempt. My first attempt at a 6k and I didn't have a great deal to go off in terms of pacing, so set a target of 21:00. Felt good as I passed half way, but as the 4-5k point suggests, the threat of a fade was setting in just as the hard work starts, before I just about pulled it together.

Happy with it, promising signs if I can get the rate up.

EDIT: Quick look at the concept pace calculator and this is my 5k pace to the tenth of a second. What's typically the norm, 5k +1? 0.5?

Excellent work Alex, and a big milestone/achievement unlocked. Congrats! Way to dig through the difficult 5th kilometer...

That's a very solid score for r24. I'd agree you've got plenty of room to improve if you can adapt your fitness to higher stroke rates. For comparison my 6k season best last year was done at r30. r28 should be achievable for you based on your fitness levels, just need to get more mid-distance interval work in at those rates to become accustomed to it.

In my experience I've always pegged 6k at about 5k+1. Amazing how big of a (painful) difference that extra 1km can make...

[nick rockliff]

Just a 10k r20 this evening.

Time Meters Pace Watts Cal/Hr S/M
40:58.7 10,000 2:02.9 188 948 20 130
4:06.0 1,000 2:03.0 188 947 20 119
4:05.9 2,000 2:02.9 188 948 20 122
4:05.9 3,000 2:02.9 188 948 20 124
4:05.9 4,000 2:02.9 188 948 20 127
4:06.0 5,000 2:03.0 188 947 20 130
4:05.8 6,000 2:02.9 189 948 20 131
4:05.8 7,000 2:02.9 189 948 20 136
4:05.8 8,000 2:02.9 189 948 20 138
4:05.8 9,000 2:02.9 189 948 20 139
4:05.8 10,000 2:02.9 189 948 20 139

[KeithT]

20:57.4 6,000 1:44.7 304 1347 24
3:30.3 1,000 1:45.1 301 1336 26
3:29.6 2,000 1:44.8 304 1346 25
3:29.1 3,000 1:44.5 306 1354 24
3:28.6 4,000 1:44.3 308 1361 24
3:30.4 5,000 1:45.2 301 1334 24
3:29.5 6,000 1:44.7 305 1348 24

CTC attempt. My first attempt at a 6k and I didn't have a great deal to go off in terms of pacing, so set a target of 21:00. Felt good as I passed half way, but as the 4-5k point suggests, the threat of a fade was setting in just as the hard work starts, before I just about pulled it together.

Happy with it, promising signs if I can get the rate up.

EDIT: Quick look at the concept pace calculator and this is my 5k pace to the tenth of a second. What's typically the norm, 5k +1? 0.5?

This is a great result - sub 7:00 2k pace for 6K is a great milestone. Paced really well too. I have only done the 6K once or twice and I think my SPM was 1 slower than 5K.

[p_b82]

Routine is all shot currently - and I kinda knew that rowing today wouldn't be great as I started my day via:
work
coffee and cake with my mum (her birthday) for late breakfast around 10:30am.
work
lunch: couple of mini pork pies and a handful of peanuts + a glug of fruitjuice
work: - workshop with a client
Row

Not enough fluids during the day & def the wrong fuel pretty much - but this felt surprisingly "not bad" - 4 more days til I've ticked off the 20 for mindful may and my $5 contribution, and I anticipate I'll revert back to my normal habits.

20:00.0 4,778 2:05.5 177 908 24 162
4:00.0 936 2:08.2 166 871 24 143
8:00.0 949 2:06.4 173 895 25 160
12:00.0 955 2:05.6 176 907 25 165
16:00.0 962 2:04.7 180 920 25 170
20:00.0 976 2:02.9 188 948 25 174

Maybe today the Hr was kept a bit lower as a 2nd tower fan I recently ordered arrived - now got one (slightly more powerful I think) on my back, and my original one still at the front - I was cold to start off with - which has never happened before. Slight bonus is the old remote works on the new one too if I cba to press the buttons on the fans themselves.

[Ruin Christmas]

EDIT: Quick look at the concept pace calculator and this is my 5k pace to the tenth of a second. What's typically the norm, 5k +1? 0.5?

That would make me happy for a 5k time. What a beast!

[Jbrown1215]

Some speed work today. I don’t do sessions like this often enough. 10x250m/1:30r

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
6:55.7	2,500	1:23.1	609	2396	42
0:40.9	250	1:21.8	639	2500	44
0:41.1	250	1:22.2	630	2468	42
0:40.9	250	1:21.8	639	2500	43
0:40.9	250	1:21.8	639	2500	41
0:41.3	250	1:22.6	621	2437	42
0:41.6	250	1:23.2	608	2391	42
0:41.7	250	1:23.4	603	2376	40
0:42.1	250	1:24.2	586	2317	43
0:42.5	250	1:25.0	570	2261	42
0:42.6	250	1:25.2	566	2247	44
r2,095

[Dangerscouse]

1k repeats undefined rests. This was initially intended as a warmup, but I fairly quickly adjusted to it being the main session rather than the 6k CTC I was considering.

My need to increase the effort across all of my sessions is a double edged sword as there's a trap to fall in to, as there's not much room for discretion to slow it down a bit when it would be the sensible option. Having said that, I think that this was a good compromise, especially with the undefined rests.

Intervals
Time Meters Pace Watts Cal/Hr S/M
45:19.8 12,000 1:53.3 240 1127 25 138
4:00.8 1,000 2:00.4 201 990 25 118
r: 0:21 19
3:55.6 1,000 1:57.8 214 1036 25 127
r: 0:42 19
3:52.4 1,000 1:56.2 223 1067 25 130
r: 0:40 22
3:49.4 1,000 1:54.7 232 1098 25 135
r: 0:47 17
3:47.7 1,000 1:53.8 237 1116 25 136
r: 0:43 20
3:47.1 1,000 1:53.5 239 1122 25 137
r: 0:56 20
3:44.7 1,000 1:52.3 247 1149 25 143
r: 0:58 22
3:43.7 1,000 1:51.8 250 1160 25 143
r: 1:01 14
3:42.8 1,000 1:51.4 253 1171 26 145
r: 1:10 16
3:41.0 1,000 1:50.5 259 1192 26 147
r: 1:19 20
3:39.7 1,000 1:49.8 264 1208 26 148
r: 1:21 15
3:34.7 1,000 1:47.3 283 1273 26 154
r: 1:13 23
r227

[alex9026]

Sub 21 is a great result, and you've paced it correctly if you faded at 4-5k, although as you allude to there's hopefully some 'free speed' if you get the stroke rate up.

Ive got no idea about 6k pacing, as mine isn't any help, but I'd assume no more than +1

Excellent work Alex, and a big milestone/achievement unlocked. Congrats! Way to dig through the difficult 5th kilometer...

That's a very solid score for r24. I'd agree you've got plenty of room to improve if you can adapt your fitness to higher stroke rates. For comparison my 6k season best last year was done at r30. r28 should be achievable for you based on your fitness levels, just need to get more mid-distance interval work in at those rates to become accustomed to it.

In my experience I've always pegged 6k at about 5k+1. Amazing how big of a (painful) difference that extra 1km can make...

This is a great result - sub 7:00 2k pace for 6K is a great milestone. Paced really well too. I have only done the 6K once or twice and I think my SPM was 1 slower than 5K.

That would make me happy for a 5k time. What a beast!

Thanks gents. Whilst the low rate metres are doing a good job in building the engine, it's definitely time to consider getting some distance specific work in. I'm in a much stronger position than I was twelve months ago post hernia op, so should respond well to a change of pace/routine.

[alex9026]

1:30:00.0 22,744 1:58.7 209 1020 18
30:00.0 7,566 1:58.9 208 1015 18
30:00.0 7,562 1:59.0 208 1014 18
30:00.0 7,615 1:58.1 212 1029 18

3x30:00/1:00. Today wasn't the day to deviate from the norm. A decent paced 90mins on the bike before yesterday's 6k called for a more comfortable piece today. Three day shifts coming up, will hopefully get on the Erg after one of them, most likely Sunday.

On another note, the winner of last year's Indoors in my age group went sub 6 last night. The more time I spend on the Erg, the more I realise just how quick that is.

[flatbread]

30min UT2, 2 x 20min UT1. Short water breaks in between the chunks.

1:16:34.9 18,011 2:07.5 169 880 21
10:00.0 2,311 2:09.8 160 850 20
20:00.0 2,343 2:08.0 167 873 20
30:00.0 2,357 2:07.2 170 884 21
40:00.0 2,429 2:03.5 186 939 23
50:00.0 2,463 2:01.8 194 966 24
1:00:00.0 2,467 2:01.6 195 969 25
1:10:00.0 2,470 2:01.4 195 972 26
1:16:34.8 1,171 2:48.5 73 551 15

[Sakly]

I planned another go on the Rowbin Hood week 4 for today. Not because I needed to, but I wanted to prove to myself that I am capable of going sub 1:40 for all intervals, as I had this in mind, when the workout was announced.
My watch gave me a training readiness 1 out of 100 and I fully ignored that
After a strong 2.5k warmup, I started the workout:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
14:34.3	4,500	1:37.1	382	1613	31	174
1:39.8	500	1:39.8	352	1511	29	165
r: 0:50	45						
1:39.5	500	1:39.5	355	1522	29	171
r: 1:20	47						
1:38.5	500	1:38.5	366	1560	29	173
r: 0:45	41						
1:38.1	500	1:38.1	371	1575	29	175
r: 0:55	52						
1:37.9	500	1:37.9	373	1583	29	176
r: 1:45	56						
1:37.5	500	1:37.5	378	1599	32	174
r: 1:10	43						
1:37.1	500	1:37.1	382	1615	30	177
r: 0:45	33						
1:36.8	500	1:36.8	386	1628	32	178
r: 2:55	55						
1:29.3	500	1:29.3	491	1991	42	178
r372

It was on the edge! But to my surprise I could not only better the first three scores, even improved on the last score! This went really well

After that workout I did a higher aerobic cooldown on my new skierg, which I bought recently, as I won a 200€ discount voucher for concept2 machines in the ergenduranceseries
It arrived yesterday and I could install it easily.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:00.0	5,056	1:58.6	209	1020	49	161
4:00.0	1,005	1:59.4	206	1007	49	157
8:00.0	1,001	1:59.8	203	999	50	161
12:00.0	1,008	1:59.0	207	1013	50	162
16:00.0	1,013	1:58.4	211	1024	49	163
20:00.0	1,030	1:56.5	221	1061	49	164