What Training Have You Done Today?

[Dangerscouse]

Today was the 100th day in a row I trained on my Concept2 rower. I still look forward to every workout!

Lift (45 min)
3k UT2
10k UT1 (PR even though I had to pause to scream at my kids about cleaning the chicken tub, fun fact - this raised my HR momentarily by 10 bpm)
4.5k AT
1700m TR
1' TR
1.2k UT2

100 consecutive days is impressive even if it's all done relatively steadily, but you seem to really pushing it as the above session look fairly normal IIRC?

[Ruin Christmas]

100 consecutive days is impressive even if it's all done relatively steadily, but you seem to really pushing it as the above session look fairly normal IIRC?

Thanks, Stu. Yeah, that's normal. My last 4 weeks were 159.2 km, 180 km, 129.5 km, 152.7 km. I do not have a good aerobic base before taking up rowing like certain cyclists and runners, but I do have a lot of work capacity. I lift weights (full body) 300-360 days a year for years, and often work outside for hours in Mississippi heat in long pants/sleeves/boots. I am always excited to row, stick strictly to HR zones, and almost always set my little PRs on these pieces so I would not say I am overtrained.However my speeds are still very modest e.g. improving my 10k from 49 minutes to 48:30 or smthn. So when I get faster, I may well need to re-evaluate my approach. I will test my 2k later this month and see if I can make some improvements!

[Dangerscouse]

21:17.1 6,000 1:46.4 290 1299 29 154
5:21.0 1,500 1:47.0 286 1283 29 149
r: 1:24 16
5:20.0 1,500 1:46.6 288 1292 29 152
r: 1:58 21
5:17.5 1,500 1:45.8 295 1316 29 157
r: 2:18 20
5:18.6 1,500 1:46.2 292 1305 29 161
r: 2:03 27
r84

I didn't feel 100% but I still decided to give this a go anyway, as the undefined rest gives a good level of flexibility

[Sakly]

Hit some slightly more intense meters on the skierg today, as I felt good the first day since last Monday being back home.
4x10min 3:30r

I hope you get back to 100% in no time.

I haven't searched through the thread or the forums for that matter but how have you been liking the SkiErg? I initially had no interest in it but with my wife actually training a bit more now and with my kids getting more and more active (my oldest is testing for his black belt in taekwondo soon), I have contemplated outfitting the garage with both a SkiErg and BikeErg to have all three machines.

Thx Jonathan, if it gets better at that rate, I am pleased

The fact I bought a skierg for my basement should show how much I like this piece of equipment
It complements the rowerg very well in terms of movement/muscular load, but adds also a good value to your cardio system and breathing abilities, as you work on much higher rates. I felt a huge increase in the latter one, when I started using the skierg with shorter strokes and a higher rate (to give a number: stroke rate around mid to high 40s, up to low 50s for faster pieces; 60s for sprints <=500m). Good carry over to the Rowerg as well.
I would give a 100% recommendation for the skierg!

[putridp]

A new one for me this morning: 30:00/r20 for distance (600 strokes exactly), achieving an average of 12.6 watts/spm. It definitely stretches the meaning of the word 'fun', and isn't great for the back

Code: Select all

Time	Meters	Pace	Watts	S/M	
30:00.0	8,068	1:51.5	252	20	162
6:00.0	1,593	1:52.9	243	20	153
12:00.0	1,614	1:51.5	252	20	161
18:00.0	1,619	1:51.1	255	20	163
24:00.0	1,618	1:51.2	254	20	165
30:00.0	1,625	1:50.7	258	20	168

I only decided to go for it halfway through the first split.

[alex9026]

A new one for me this morning: 30:00/r20 for distance (600 strokes exactly), achieving an average of 12.6 watts/spm. It definitely stretches the meaning of the word 'fun', and isn't great for the back

Code: Select all

Time	Meters	Pace	Watts	S/M	
30:00.0	8,068	1:51.5	252	20	162
6:00.0	1,593	1:52.9	243	20	153
12:00.0	1,614	1:51.5	252	20	161
18:00.0	1,619	1:51.1	255	20	163
24:00.0	1,618	1:51.2	254	20	165
30:00.0	1,625	1:50.7	258	20	168

I only decided to go for it halfway through the first split.

Very good milestone to hit, especially as a lightweight.

[alex9026]

1:01:43.1 16,000 1:55.7 226 1077 18
15:43.8 4,000 1:57.9 213 1033 18
15:27.5 8,000 1:55.9 225 1072 18
15:21.8 12,000 1:55.2 229 1087 18
15:10.1 16,000 1:53.7 238 1118 18

All I had time for this morning.

[jcross485]

Thx Jonathan, if it gets better at that rate, I am pleased

The fact I bought a skierg for my basement should show how much I like this piece of equipment
It complements the rowerg very well in terms of movement/muscular load, but adds also a good value to your cardio system and breathing abilities, as you work on much higher rates. I felt a huge increase in the latter one, when I started using the skierg with shorter strokes and a higher rate (to give a number: stroke rate around mid to high 40s, up to low 50s for faster pieces; 60s for sprints <=500m). Good carry over to the Rowerg as well.
I would give a 100% recommendation for the skierg!

I certainly appreciate the info! Higher stroke rates and breathing cadence are certainly two things that I could improve to get better on the RowErg so it sounds like a SkiErg may be in my future as well. I'm trying to make it a point to be consistent with my training plan, meaning doing the sessions I have scheduled (unless traveling for work with limited equipment - then I call audibles), but there are times that I wish I had something a bit different programmed. When that happens, it seems like I am wanting to do more mixed modality work where I alternate intervals on the RowErg with something else that is more of a cardiovascular or endurance modality, something like running, maybe even a SkiErg or BikeErg, etc. With room in the garage for another machine or two, I may have to invest as it will open up programming options quite a bit.

[Dangerscouse]

A new one for me this morning: 30:00/r20 for distance (600 strokes exactly), achieving an average of 12.6 watts/spm. It definitely stretches the meaning of the word 'fun', and isn't great for the back

Code: Select all

Time	Meters	Pace	Watts	S/M	
30:00.0	8,068	1:51.5	252	20	162
6:00.0	1,593	1:52.9	243	20	153
12:00.0	1,614	1:51.5	252	20	161
18:00.0	1,619	1:51.1	255	20	163
24:00.0	1,618	1:51.2	254	20	165
30:00.0	1,625	1:50.7	258	20	168

I only decided to go for it halfway through the first split.

What Alex said! Great result

[PleaseLockIn]

100 consecutive days is impressive even if it's all done relatively steadily, but you seem to really pushing it as the above session look fairly normal IIRC?

Thanks, Stu. Yeah, that's normal. My last 4 weeks were 159.2 km, 180 km, 129.5 km, 152.7 km. I do not have a good aerobic base before taking up rowing like certain cyclists and runners, but I do have a lot of work capacity. I lift weights (full body) 300-360 days a year for years, and often work outside for hours in Mississippi heat in long pants/sleeves/boots. I am always excited to row, stick strictly to HR zones, and almost always set my little PRs on these pieces so I would not say I am overtrained.However my speeds are still very modest e.g. improving my 10k from 49 minutes to 48:30 or smthn. So when I get faster, I may well need to re-evaluate my approach. I will test my 2k later this month and see if I can make some improvements!

Glad that sticking rigidly to HR zones helps you! It also does for me, and gives me a benchmark to reassess myself for my aerobic. It shows whether I may be more stressed than usual.

In my experience mixing UT2 and AT/TR/AN did NOT help me a lot. I made gains but they were slow and painful. But it’s your training.

Crosstrain z2 running and z1 recovery for 20 mins. Full-time intern. I wonder how do y’all fit it in? Wake up at 5am? I have a roommate I need to not anger…

Going forwards to set PBs may become more and more painful. For myself, I need at least 1 1/2 months to go from sub 2:00 r20 8*500m 2R to sub 2:00 r20 5*750m 2R (significantly harder). To be fair I went travelling…

I genuinely do not understand how some people train twice a day six times a week. I need to monitor my recovery doing twice a week training 2 times a week!

Maybe try a sub 9 2k as a start? Eventually it WILL improve! It took me 1 1/2 months from sub 8:40 to sub 8, but faster is significantly harder.

[jcross485]

Last mini block is finished; I have blood work scheduled for Friday (am) so Thursday / Friday training would need need to be adjusted a bit. Instead of starting the first few days of the next block before having to call an audible, I decided to push the start of the next block until Saturday and am going to more or less train how I want this week. As yesterday was heavy strength work, I did some erg work today but mixed in running as well.

3k warm up, 8 x 500m row / 400m run (~2:00 rest), 3k cool down.

Warm up and cool down meters were all right at 2:03.5 / 500m pace and 18 stroke rate. Each interval was between 1:54.2 - 1:55.5 / 500m at 24 stroke rate. Each run was between 4:24 / km and 4:35 / km pace; not terribly quick but around what I perceive as current 10k type effort. I'm sure with more frequent running and more running volume that would come down quick; too much running though just beats me up more than I would like. I don't have a plan per se for Wednesday or Thursday but the general idea is to do some kind of strength work on Wednesday and easy or aerobic work on Thursday with Friday's training based on how I feel and how many vials they need to pull.

[nick rockliff]

Not been on the erg since last Friday and not many days to go before holiday time. So, thought I'd better get the CTC done.

Time Meters Pace Watts Cal/Hr S/M
9:33.8 2,746 1:44.4 307 1356 31 152
3:12.5 922 1:44.3 308 1358 31 150
r: 5:00 15
3:11.7 918 1:44.4 307 1358 31 154
r: 5:00 11
3:09.6 906 1:44.6 306 1351 31 154
r26

Four days off the erg is probably not good preparation for this type of session and the last 300 mtrs of the last rep confirmed that won't be doing it again but I am short of this type of session in my training weeks.

[p_b82]

Having a bit of a physical slump atm - working long hours, and sleep hasn't been great. (not sure if there's a link to taking myself off the antihistamines "too soon")

Saturday tried to sit myself down for 1hr but HD'd after 7:40, Hr had hit 170 going at 2:09. - I did go straight to bed afterwards and slept 2hours solid mid afternoon.

Today
HD'd on 3 rows I put in - same thing Hr just rocketing
-1st 12mins at 2:09@r24 and it was 173/174
-2nd row hit 182 in a smidge over 2mins at only 245Wr29
-3rd row didn't get to the end of 12 mins as Hr was 180 at the same 2:09r24 pace at 9mins

It's not just the Hr - all the other effort signals are telling me things are "tough": stressed breathing, hints of stitch developing, legs feeling flat etc - at 2:09 I'd expect things to be nudging into the 170 bracket after 25+mins.

plus side, my lower back is starting to feel much better - so hopefully when things settle again I'll be able to crack on again at a bit higher work rate.

[KeithT]

26:38.1 8,000 1:39.8 351 1508 27
2:41.9 800 1:41.1 338 1462 27
2:41.4 800 1:40.8 341 1473 26
2:40.5 800 1:40.3 347 1493 26
2:41.0 800 1:40.6 344 1482 26
2:40.9 800 1:40.5 344 1484 26
2:40.7 800 1:40.4 345 1488 26
2:40.7 800 1:40.4 345 1488 27
2:39.2 800 1:39.5 355 1522 28
2:39.2 800 1:39.5 355 1522 27
2:32.5 800 1:35.3 404 1691 32

10x800/2:30. Some good mid distance pace at a tad higher rating than I'm comfortable with. I think I'm knocking on the door of sub 6:20 2k with a little sharpening up, so pushed the needle on the last piece to get a feel of 1:35, when I really didn't want to be pulling 1:35...

I love you are chasing sub 6:20. I never got there, I broke 6:30 (in my 50s) and had the idea to get to 6:20 but then started having some med issues and just a general decline in performance. Spend as much time at 1:35 as possible - to me that was the best way to get used to it.

[KeithT]

21:17.1 6,000 1:46.4 290 1299 29 154
5:21.0 1,500 1:47.0 286 1283 29 149
r: 1:24 16
5:20.0 1,500 1:46.6 288 1292 29 152
r: 1:58 21
5:17.5 1,500 1:45.8 295 1316 29 157
r: 2:18 20
5:18.6 1,500 1:46.2 292 1305 29 161
r: 2:03 27
r84

I didn't feel 100% but I still decided to give this a go anyway, as the undefined rest gives a good level of flexibility

That's good work - especially with the 3rd close to sub 7:00 pace.