What Training Have You Done Today?

[NorsemanDave]

Passed the Million meters today, and really enjoying erging.

Hi Dave. No background is cycling - only ever done one triathlon...a 70.3 which I got round in 4hrs 38mins without taking it too seriously (my transitions alone cost me an extra 5 mins!) but TBF it was a fast course and decent day. No, the Norseman event has often caught my eye - it just looks so raw and hardcore - a real bucketlist one to tick off (perhaps when a "normal" IM isn't enough). Big respect

4hrs 38mins that’s a very respectable time beats mine by about an hour.

[-marius-]

@Marius - thanks, I hope the plan works. What programme are you following at the moment?

I'm following a SUB7 IRC 2K program which is targeting the BRIC on December 9th. I will not join there but will probably join the Norwegian indoor rowing championship in February.

@Marius, at your pace anyone would struggle with 10k! Slow it down to circa 2'00 pace and it's really surprising how much easier it is to do a long distance. Note, it's still not easy, but it is easier!!

It's not the pace that usually hurts the most but pain from sitting to long on the seat. Unfortunately I get pain in my butt/legs after about 15-20 minutes(feels like I'm sitting on a nerve), have tried different cushioning but it does not help much.

@Anth_F - Congrats on your PB! Nice negative splits
@Rod - On fire as usual


Today's workout: 4250m/0:00r/750m/2:00r/4250m/0:00r/750m
Target paces 4250m: 2K PB+19, 750m: 2K PB+2.
Time Meters Pace Watts Cal/Hr S/M
36:51.4 10,000m 1:50.5 259 1190 25
16:01.7 4,250m 1:53.1 242 1131 18
2:24.3 750m 1:36.2 393 1651 32
r: 2:00 22m
16:01.1 4,250m 1:53.0 242 1132 18
2:24.3 750m 1:36.2 393 1651 33

[lindsayh]

Thursday PM
day 10 in a row so pretty pleased with that and a couple of days off now - long weekend away in Canberra
203km for the month and fall challenge

2k @2:07
1k @1:50
10x 2'/2'R @1:46.2 (all 1:46.0/.3)
df132 sr30 mhr163 292w rpe8
2k @2:08

[Gammmmo]

Yesterday: 10K@1:54.3, SPM=25, left it too late to go sub38mins as this started out as a UT2 style session
Today: 17.5K@1:57.9, SPM=25 (needed the meters in the bank - have done 40K so far this week and want to do 80K+/week for a while to see if it makes a difference c/w my usual 45-65K ish. I'm also experimenting with increased volume but NOT having the bulk of the meters at >2:00.0/500m as I think at this volume level I can go a bit faster for the majority of sessions...don't think polarized is working for the volume of work I can do on the erg)

[Dangerscouse]

@marius, have you tried yoga and Pilates? I swear by Pilates to keep my back injury free. Many times it's been a bit painful and the day after a Pilates session it feels fine again.

Yoga might be the better solution if you think it's a nerve pain.

@ Rod agree with what Marius and Anth said. Well done, I hope I'm able to erg like you when i get to the 60-69 age group

[edinborogh]

been out for practically a month between work and life. having very hard time to get back to volume...

[Anth_F]

@Anth_F - Congrats on your PB! Nice negative splits

Thanks very much, marius.

@ Rod agree with what Marius and Anth said. Well done, I hope I'm able to erg like you when i get to the 60-69 age group

Too right! In fact i really do hope i am even just still erging when i reach that age. Lots of elder folk on here who inspire us all to keep at it for the long haul.

Took a rest day today, after that 5k yesterday. I did do some core work and weights today though, which was all about arms workout today.

Back on the erg tomorrow

[JerekKruger]

8500m - 33:22.4 - avg 1:57.7 - 20.0SPM

1700m - 6:40.9 - 1:57.9 - 20SPM
3400m - 6:41.8 - 1:58.1 - 19SPM
5100m - 6:41.3 - 1:58.0 - 20SPM
6800m - 6:39.9 - 1:57.6 - 20SPM
8500m - 6:38.5 - 1:57.2 - 21SPM

Warm up + cool down: 3081m

For a while I've had a hard lump at the base of one of the fingers of my left hand, which I decided was probably a ganglion cyst or, possibly, a bone spur. It was sometimes a little tender but by and large didn't cause any problems so I ignored it. Yesterday it came loose during my row, and I can now move it around underneath the skin. It's also a lot more painful and it's affecting the way I row as a result. It's okay during very slow work, but when I go harder and there's more force through my grip it hurts pretty badly. I've made a doctors appointment to have it checked but until it's sorted, one way or another, I think I'm going to have to do only very slow rows.

I think I've also caught the local cold

[nick rockliff]

In London last two days so missed a couple of sessions. Thought I'd have a go at a top end 30r20.......

30 min - 8041 - 1.51.9 - 20

06 - 1597 - 1.52.8 - 20 - 137 end HR
12 - 1600 - 1.52.5 - 20 - 146
18 - 1604 - 1.52.2 - 20 - 150
24 - 1610 - 1.51.8 - 20 - 154
30 - 1631 - 1.50.3 - 20 - 154

Eased into the session then negative split.

30r20 is still a tough session............

[Scott Lewis]

In London last two days so missed a couple of sessions. Thought I'd have a go at a top end 30r20.......

30 min - 8041 - 1.51.9 - 20

06 - 1597 - 1.52.8 - 20 - 137 end HR
12 - 1600 - 1.52.5 - 20 - 146
18 - 1604 - 1.52.2 - 20 - 150
24 - 1610 - 1.51.8 - 20 - 154
30 - 1631 - 1.50.3 - 20 - 154

Eased into the session then negative split.

30r20 is still a tough session............

Nice session Nick. No idea how you guys can hold 1:52 for a 30' r20. I can't even get 2:00!

Hard session today!

5×10 minutes with 5 minutes rest.

1.4k run and erg as far as you can in remainder of time.
Managed to do the runs in about 6.5mins, (varied, first one was great and got it to about 5:50. The distances on erg were:
#1 1062m
#2 913m
#3 955m
#4 913m
#5 903m

I guess average split was about 1:58 or something. Hardest session I've done in a while but am feeling pretty good afterwards (mentally)!

[Dangerscouse]

@ Tom, best of luck with the doctors. That's got to be really frustrating. Hopefully won't keep you off the erg for too long

@ Scott, Nick's PBs are very impressive for any age group, and good work on your session. Hard sessions should always leave you feeling mentally good. It's when your confidence and mental fortitude grows and strengthens

[NorsemanDave]

21,098 meters in 1:30:47 @22 spm. Nearly 2 minutes quicker than a couple of weeks ago. Shame I didn’t have my glasses on as set the distance 1 meter too long couldn’t rank the work out doh!!

[RWAGR]

9079, 37’30’’, 20SPM

Was hoping to do 45’ or 60’, but flew from DC to BKK and landed late last night so tired and jet lagged. One of the things I’m noticing is that being properly rested and getting 8 hours of good sleep makes a hell of a difference. Stating the obvious, I know, but what surprises me is that being tired seems to impact my SS sessions more than my sprints/ intervals.

[-marius-]

For a while I've had a hard lump at the base of one of the fingers of my left hand, which I decided was probably a ganglion cyst or, possibly, a bone spur. It was sometimes a little tender but by and large didn't cause any problems so I ignored it. Yesterday it came loose during my row, and I can now move it around underneath the skin. It's also a lot more painful and it's affecting the way I row as a result.

nothing more to say

Nice session Nick. No idea how you guys can hold 1:52 for a 30' r20. I can't even get 2:00!

You are 14 years old and lightweight. Once the testosterone starts flowing full time I guess you will get a decent boost in performance as well.

@nick rockliff - Strong big guy


Today's workout 10x300m/1:30r row
Tired after 5 days of consecutive rowing and a little bit disappointed with the results today. Still managed to finish with negative splits all the way to the finish.

Time Meters Pace Watts Cal/Hr S/M
8:45.2 3,000m 1:27.5 522 2093 42
0:53.0 300m 1:28.3 508 2045 40
0:52.8 300m 1:28.0 514 2065 40
0:52.8 300m 1:28.0 514 2065 40
0:52.8 300m 1:28.0 514 2065 40
0:52.7 300m 1:27.8 517 2075 41
0:52.6 300m 1:27.6 519 2085 43
0:52.6 300m 1:27.6 519 2085 43
0:52.3 300m 1:27.1 528 2116 44
0:52.1 300m 1:26.8 535 2137 46
0:51.4 300m 1:25.6 557 2213 48

[Dangerscouse]

@norseman, well done. 2 mins improvement is a big effort.

@marius, I doubt I could get close to your "disappointing" times the negative splits for 900m is very good. Given the tiredness I'd be very happy with these times, but I'm my biggest critic so it's easy for me to say it but I usually think I could, and should, have given a bit more. Sounds like you might be the same.