Junk volume..?
- max_ratcliffe
- 10k Poster
- Posts: 1970
- Joined: May 2nd, 2019, 11:01 pm
Junk volume..?
I was planning a 3x5000r2 today. Totally overcooked the first interval, grumpily had a long break and did the second, but bailed altogether on the 3rd. Doing the 2nd interval certainly made me feel better mentally (from Worst. Workout. Ever. to a mild lingering dissatisfaction).
Is it better to get the volume in (assuming that technique doesn't go totally to rats) even at a gentle pace, or does that just contribute to fatigue (so eating in to recovery) without much training effect?
Mike Israetel over on the weight training side of things is very dismissive of junk volume. His thesis is basically that lifting provides a training stimulus and causes fatigue, but that fatigue is just a side effect, and not itself a stimulus. So, not only is there no point in doing an extra set at, say, 40% 1RM after, say 3 sets at 60%, but it's actually detrimental.
So, should I have just gritted my teeth and done rep 3, or should I have quit altogether after rep 1, and kept my powder dry for a better effort tomorrow?
Intuitively, I think it all counts, as long as recovery times are sufficient.
Is it better to get the volume in (assuming that technique doesn't go totally to rats) even at a gentle pace, or does that just contribute to fatigue (so eating in to recovery) without much training effect?
Mike Israetel over on the weight training side of things is very dismissive of junk volume. His thesis is basically that lifting provides a training stimulus and causes fatigue, but that fatigue is just a side effect, and not itself a stimulus. So, not only is there no point in doing an extra set at, say, 40% 1RM after, say 3 sets at 60%, but it's actually detrimental.
So, should I have just gritted my teeth and done rep 3, or should I have quit altogether after rep 1, and kept my powder dry for a better effort tomorrow?
Intuitively, I think it all counts, as long as recovery times are sufficient.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
Re: Junk volume..?
How much it helps depends on how well trained you are already at that particular session's objectives in terms of physioloigcal adaptions. A big dollop of junk volume might elicit the same level of fatigue as a shorter HIT session but the latter will (for most people who are already aerobically well trained) most likely lead to better gains. That said, I don't think the erg on it's own tends to lend itself to someone maxing out adapations at the junk volume level as it's very hard to sit on on ergo for 100-200K/week. I'm classing "junk" as low intensity steady steady training not just going through the motions at an even lower level, although if you believe Maffetone as long as you did enough junk you could get quite aerobically trained.
Paul, 49M, 5'11" 83kg (sprint PBs HWT), ex biker now lifting
Deadlift=190kg, LP=1:15, 100m=15.7s, 1min=350m
Targets: 14s (100m), 355m+ 1min, 1:27(500m), 3:11(1K)
Erg on!
Deadlift=190kg, LP=1:15, 100m=15.7s, 1min=350m
Targets: 14s (100m), 355m+ 1min, 1:27(500m), 3:11(1K)
Erg on!
-
- Marathon Poster
- Posts: 10770
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Junk volume..?
As rowing is more aerobic I don't think you have the same level of CNS fatigue when compared to weights.
You're struggling with a 5k due to your body not producing enough blood cells to oxygenate your body, and this will only improve when you push through the tough moments and force your body to adapt to the stress.
It's always a consideration that you can only train as hard as you can rest and other life factors need to be considered when you think of how much aerobic stress you are capable of withstanding.
I think it's usually better to grit your teeth and power through as quite often it's just your inner chimp controlling your decisions and you are capable of more. Having said that nowdays I can more or less tell the subtle difference between good and bad metres so I decided to bail out of today's session.
To make progress you will have to push through your perceived limits, there is no alternative, but you also need to make considered and intelligent progression.
I like to work on the basis for every decision there is a reaction. If you bail out of your session and you honestly feel in good health, there needs to be some sort of consequence for it just to stop you choosing the easy solution when it gets tough. Tomorrow's session needs to be the time to 'pay the piper' so pick a punisher that will really challenge you and don't quit.
You're struggling with a 5k due to your body not producing enough blood cells to oxygenate your body, and this will only improve when you push through the tough moments and force your body to adapt to the stress.
It's always a consideration that you can only train as hard as you can rest and other life factors need to be considered when you think of how much aerobic stress you are capable of withstanding.
I think it's usually better to grit your teeth and power through as quite often it's just your inner chimp controlling your decisions and you are capable of more. Having said that nowdays I can more or less tell the subtle difference between good and bad metres so I decided to bail out of today's session.
To make progress you will have to push through your perceived limits, there is no alternative, but you also need to make considered and intelligent progression.
I like to work on the basis for every decision there is a reaction. If you bail out of your session and you honestly feel in good health, there needs to be some sort of consequence for it just to stop you choosing the easy solution when it gets tough. Tomorrow's session needs to be the time to 'pay the piper' so pick a punisher that will really challenge you and don't quit.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
Re: Junk volume..?
You learned what you needed to learn from this 3x5k. You went out too fast on the first and then suffered the result. That's your lesson. No need to make it worse by forcing the 3rd interval. You were probably fatigued enough for your form to be pretty poor anyway.
Strength coaches do tend to play down any benefit from low intensity work. It is easy to dismiss them as we can see world championship athletes that erg and row only. They'll put in 200k a week and most of it will be done at an "easy" pace. However, I think rowing is a sport where we coach the way our coach coached. We're also a risk averse group as we have these examples of how the people before us got fast. Deviating from that may not work. If it doesn't, we will be ridiculed by our peers for having not been smart enough to train like our predecessors.
Also, unpopular opinion here, but CNS fatigue is not a real thing. Eat, sleep, and have a target split for every piece.
Strength coaches do tend to play down any benefit from low intensity work. It is easy to dismiss them as we can see world championship athletes that erg and row only. They'll put in 200k a week and most of it will be done at an "easy" pace. However, I think rowing is a sport where we coach the way our coach coached. We're also a risk averse group as we have these examples of how the people before us got fast. Deviating from that may not work. If it doesn't, we will be ridiculed by our peers for having not been smart enough to train like our predecessors.
Also, unpopular opinion here, but CNS fatigue is not a real thing. Eat, sleep, and have a target split for every piece.
-Andy
PaceBoat lurched ahead unforgivingly, mocking his efforts.
PaceBoat lurched ahead unforgivingly, mocking his efforts.
Re: Junk volume..?
Really? So, you've never been mentally tired? If the mind isn't willing, you'll never do what you could do.
Paul, 49M, 5'11" 83kg (sprint PBs HWT), ex biker now lifting
Deadlift=190kg, LP=1:15, 100m=15.7s, 1min=350m
Targets: 14s (100m), 355m+ 1min, 1:27(500m), 3:11(1K)
Erg on!
Deadlift=190kg, LP=1:15, 100m=15.7s, 1min=350m
Targets: 14s (100m), 355m+ 1min, 1:27(500m), 3:11(1K)
Erg on!
Re: Junk volume..?
Yes! Totally serious.
The brain protecting your body from accumulating more damage from training is not CNS fatigue.
Me accumulating enough fatigue to be less efficient at recruiting motor units than I was when "fresh" is CNS fatigue. In an effort to understand this, great crimes against science have been committed. The best example is any web search that contains CNS + Crossfit. It is mental gymnastics.
You need to eat and sleep. You need do the hard work even when you don't want to. You need to be on a smart training plan that balances work and recovery.
I'm not game for dissecting a corner case upon which modern CNS fatigue theories are built.
-Andy
PaceBoat lurched ahead unforgivingly, mocking his efforts.
PaceBoat lurched ahead unforgivingly, mocking his efforts.
-
- 500m Poster
- Posts: 58
- Joined: May 29th, 2019, 5:17 am
Re: Junk volume..?
CNS fatigue/over training is very real...but it is also subjective. We all have varying capacities; mental toughness, recovery rate and how much attention we pay to nutrition and rest. I do agree its overplayed by many and some people seem very nervous about it. Especially in the bodybuilding world when many people think that 45min is adequate. I agree with stu, we must challenge our perceptions of whats doable. Its supposed to hurt and we are supposed to be sore...i would question someones effort if it didnt. Humans are capable of some extraordinary things and the ability to tolerate pain and discomfort is the difference between a champion and not. Obviously most people on here dont have olympic ambitions, its a balancing act with our hobby and the rest of our lives.
Crossfitters get it very wrong, i appreciate their mental fortiude but combining; strength, hypertrophy and cardio including rowing is being a jack of all trades but a master on none. Imagine if they had that same drive but focused on one discipline? Those 3 mix like oil and water. Turning olympic movements into a cardio routine is nuts to me!
Overtraining is hard to get to...but you just know when you are. Its like a physical illness mixed with exhaustion. Sorry for the rant but the truth is somehere in the middle, as it often is in all areas of life.
Crossfitters get it very wrong, i appreciate their mental fortiude but combining; strength, hypertrophy and cardio including rowing is being a jack of all trades but a master on none. Imagine if they had that same drive but focused on one discipline? Those 3 mix like oil and water. Turning olympic movements into a cardio routine is nuts to me!
Overtraining is hard to get to...but you just know when you are. Its like a physical illness mixed with exhaustion. Sorry for the rant but the truth is somehere in the middle, as it often is in all areas of life.
Rowing since December 2018
31yrs
6ft 1inch
260lb
2k 6:48:9
10k 38:49
60min 15,324
Goals for 2019: a 6:30 2k, 37:00 10k and would like to try a marathon.
31yrs
6ft 1inch
260lb
2k 6:48:9
10k 38:49
60min 15,324
Goals for 2019: a 6:30 2k, 37:00 10k and would like to try a marathon.
Re: Junk volume..?
Completely agree that people are way more capable than they think and you must learn what is something you can overcome compared to an actual over-training issue. You have to learn to overcome things and push yourself but also know that there may be some limits.Ollie Russell wrote: ↑June 28th, 2019, 12:09 pmCNS fatigue/over training is very real...but it is also subjective. We all have varying capacities; mental toughness, recovery rate and how much attention we pay to nutrition and rest. I do agree its overplayed by many and some people seem very nervous about it. Especially in the bodybuilding world when many people think that 45min is adequate. I agree with stu, we must challenge our perceptions of whats doable. Its supposed to hurt and we are supposed to be sore...i would question someones effort if it didnt. Humans are capable of some extraordinary things and the ability to tolerate pain and discomfort is the difference between a champion and not. Obviously most people on here dont have olympic ambitions, its a balancing act with our hobby and the rest of our lives.
Crossfitters get it very wrong, i appreciate their mental fortiude but combining; strength, hypertrophy and cardio including rowing is being a jack of all trades but a master on none. Imagine if they had that same drive but focused on one discipline? Those 3 mix like oil and water. Turning olympic movements into a cardio routine is nuts to me!
Overtraining is hard to get to...but you just know when you are. Its like a physical illness mixed with exhaustion. Sorry for the rant but the truth is somehere in the middle, as it often is in all areas of life.
As far a CF getting it wrong - I disagree. I came to rowing from CF and still do it and compete in it. That said, I don't completely buy-in to all they teach and do but I think being a jack of all trades is OK...if not then do we say Decathletes who are often considered our greatest athletes have it wrong? They are not the best sprinters, jumpers, throwers, mile runners in the world but extremely good at all of it.
Anyway, back to the mental toughness/over-training. I think we all even battle this on a workout to workout basis. Stu and I have had some comments on this before, some times you have to decide if crushing yourself is going to be a good or bad thing. I find the whole mind-body connection fascinating and it's interesting to read different thoughts on it.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
Re: Junk volume..?
3 x 5k would typically be a fairly high level 3 x 20' UT1 workout. This implies hefty strokes, but low rating. It's aim is endurance: pulling about 1500 full force full length strokes.
Control can be by HR or Watts, according to experience.
Such work can't be considered junk.
Most people would need to work up to that level over a year or so. There are substantial technical requisites to satisfy beforehand.
Control can be by HR or Watts, according to experience.
Such work can't be considered junk.
Most people would need to work up to that level over a year or so. There are substantial technical requisites to satisfy beforehand.
08-1940, 179cm, 83kg.
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- Marathon Poster
- Posts: 10770
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Junk volume..?
As most of you know I have done some extreme training, and in the process pushed myself past limits that I didn't consider I could ever achieve, and in these ultra distances I do believe that the CNS plays a big part in performance.
I don't believe in those six months I ever over-trained, as I believe that this has far more significant effects than just needing a few days rest, but I'm sure I taxed my CNS to its limits when I attempted my 100km. This was rectified, admittedly, in rest, nutrition and sleep, but the training coupled with work, and life in general, was mentally draining over hours of unchartered territory as it was a constant struggle to maintain pace, motivation and confidence that it was possible.
I don't profess to be an expert but I had a mental fog on more than one occasion and I was sleeping and eating sufficiently so I'm not sure what else you can attribute that to.
As Keith says the mind-body connection and the mind-brain connection are fascinating. Your worst obstacle and your best friend all fight it out for supremacy on a tough session.
I don't believe in those six months I ever over-trained, as I believe that this has far more significant effects than just needing a few days rest, but I'm sure I taxed my CNS to its limits when I attempted my 100km. This was rectified, admittedly, in rest, nutrition and sleep, but the training coupled with work, and life in general, was mentally draining over hours of unchartered territory as it was a constant struggle to maintain pace, motivation and confidence that it was possible.
I don't profess to be an expert but I had a mental fog on more than one occasion and I was sleeping and eating sufficiently so I'm not sure what else you can attribute that to.
As Keith says the mind-body connection and the mind-brain connection are fascinating. Your worst obstacle and your best friend all fight it out for supremacy on a tough session.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
"You reap what you row"
Instagram: stuwenman
-
- 500m Poster
- Posts: 58
- Joined: May 29th, 2019, 5:17 am
Re: Junk volume..?
Meant no offence kieth, admittedly some of the crossfitters ive seen look in fantastic shape. Just doesnt seem like the best choice for longevity. But perhaps thats misconception on my part...afterall ive never actually tried it or been to a CF gym. I accept your point about decathletes...im not sure whether thats comparable to CF or not.
How do you decide when to crush it and when not to? How can you tell? Im interested in people takes on it too. I certainly dont think its realistic to expect to be able to every single session. Im happy with steady micro-improvements...might just be a few tenths quicker on my average pace, other days when im tired im content just to get to the gym and hit my target and i view that as a victory.
Not sure of the science but i personally feel my resting HR is a good indication. Im usually right around the 50 to 60 mark when im feeling good, recovered and rested. It can creep up to 70 and i know i have a "recovery debt" and i should go easy. I dont rely on HR for my actual workout though...thats more of a feel thing for me and i dont overcomplicate it. I just go each day with a clear target and give it my all. Perhaps when it comes to the rowing and the newbie gains wear off i may approach it differently. Ive always been a grafter in the gym and i think ive only ever been truly overtrained less than a handful of times in the whole time ive been training which is probably 12 or so years.
How do you decide when to crush it and when not to? How can you tell? Im interested in people takes on it too. I certainly dont think its realistic to expect to be able to every single session. Im happy with steady micro-improvements...might just be a few tenths quicker on my average pace, other days when im tired im content just to get to the gym and hit my target and i view that as a victory.
Not sure of the science but i personally feel my resting HR is a good indication. Im usually right around the 50 to 60 mark when im feeling good, recovered and rested. It can creep up to 70 and i know i have a "recovery debt" and i should go easy. I dont rely on HR for my actual workout though...thats more of a feel thing for me and i dont overcomplicate it. I just go each day with a clear target and give it my all. Perhaps when it comes to the rowing and the newbie gains wear off i may approach it differently. Ive always been a grafter in the gym and i think ive only ever been truly overtrained less than a handful of times in the whole time ive been training which is probably 12 or so years.
Rowing since December 2018
31yrs
6ft 1inch
260lb
2k 6:48:9
10k 38:49
60min 15,324
Goals for 2019: a 6:30 2k, 37:00 10k and would like to try a marathon.
31yrs
6ft 1inch
260lb
2k 6:48:9
10k 38:49
60min 15,324
Goals for 2019: a 6:30 2k, 37:00 10k and would like to try a marathon.
Re: Junk volume..?
Ollie, no offense at all and like I said I don't agree with all that CF does like high reps of Oly lifts or Deadlifts, especially if later in a workout and body already fatigued. I just think being really good at lots of things is OK as opposed to great at just one thing. Such as you see with CF, Decathletes and some of the ERGers who have really good short and long distance rows.Ollie Russell wrote: ↑June 28th, 2019, 2:09 pmMeant no offence kieth, admittedly some of the crossfitters ive seen look in fantastic shape. Just doesnt seem like the best choice for longevity. But perhaps thats misconception on my part...afterall ive never actually tried it or been to a CF gym. I accept your point about decathletes...im not sure whether thats comparable to CF or not.
How do you decide when to crush it and when not to? How can you tell? Im interested in people takes on it too. I certainly dont think its realistic to expect to be able to every single session. Im happy with steady micro-improvements...might just be a few tenths quicker on my average pace, other days when im tired im content just to get to the gym and hit my target and i view that as a victory.
Not sure of the science but i personally feel my resting HR is a good indication. Im usually right around the 50 to 60 mark when im feeling good, recovered and rested. It can creep up to 70 and i know i have a "recovery debt" and i should go easy. I dont rely on HR for my actual workout though...thats more of a feel thing for me and i dont overcomplicate it. I just go each day with a clear target and give it my all. Perhaps when it comes to the rowing and the newbie gains wear off i may approach it differently. Ive always been a grafter in the gym and i think ive only ever been truly overtrained less than a handful of times in the whole time ive been training which is probably 12 or so years.
I do think I have been over-trained before (remember I am older) but it was obvious as I lost weight, strength, couldn't workout right etc. - it was fixed with a few days off and eating like a mad person. However, I think its rare to get to that point and have really only done it a few times in 35 years of working out, playing sports and such.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41
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- Half Marathon Poster
- Posts: 2390
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
Re: Junk volume..?
If you can't complete the session at the pace you were targeting then your target must have been beyond your current ability. Next time complete the session even if it means slowing the pace as you go to be able finish. Use the session average as the target pace next time you do the session.max_ratcliffe wrote: ↑June 28th, 2019, 2:55 amI was planning a 3x5000r2 today. Totally overcooked the first interval, grumpily had a long break and did the second, but bailed altogether on the 3rd. Doing the 2nd interval certainly made me feel better mentally (from Worst. Workout. Ever. to a mild lingering dissatisfaction).
Is it better to get the volume in (assuming that technique doesn't go totally to rats) even at a gentle pace, or does that just contribute to fatigue (so eating in to recovery) without much training effect?
Mike Israetel over on the weight training side of things is very dismissive of junk volume. His thesis is basically that lifting provides a training stimulus and causes fatigue, but that fatigue is just a side effect, and not itself a stimulus. So, not only is there no point in doing an extra set at, say, 40% 1RM after, say 3 sets at 60%, but it's actually detrimental.
So, should I have just gritted my teeth and done rep 3, or should I have quit altogether after rep 1, and kept my powder dry for a better effort tomorrow?
Intuitively, I think it all counts, as long as recovery times are sufficient.
Training on the erg is quite simple, don't over complicate it and don't race training sessions.
67 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6
Re: Junk volume..?
Without a stated goal it's not possible to answer your questions.
You tried a 15,000 meter workout and didn't finish. Everyone has a bad workout, could be many reasons.
1. Distractions
2. Not conditioned for the distance
3. Improper start
I'm not sure how you can jump to any conclusion about junk miles. It's going to depend on what level of fitness you want to be at. You can look at the training habits of world class athletes-- they have a basket of junk miles for may years.
Not much translates between a weight lifting program and rowing. There is a purpose for including both. But neither will be a substitute for the other.
You tried a 15,000 meter workout and didn't finish. Everyone has a bad workout, could be many reasons.
1. Distractions
2. Not conditioned for the distance
3. Improper start
I'm not sure how you can jump to any conclusion about junk miles. It's going to depend on what level of fitness you want to be at. You can look at the training habits of world class athletes-- they have a basket of junk miles for may years.
Not much translates between a weight lifting program and rowing. There is a purpose for including both. But neither will be a substitute for the other.
- max_ratcliffe
- 10k Poster
- Posts: 1970
- Joined: May 2nd, 2019, 11:01 pm
Re: Junk volume..?
Thanks all, some interesting replies there.
No mystery as to why I failed the workout: I wasn't mentally prepared ("this'll be easy - did 3x6000r2 two weeks ago") and most of all, went too fast on the first rep.
The post was really about rep 3 - do it or not, even though it'd have to be 4s slower/500 than I had intended.
By and large the consensus seems to be that unless you're very highly trained, it all counts. No such thing as junk volume, provided you're not over-trained (which is a hard place to get to in any case).
No mystery as to why I failed the workout: I wasn't mentally prepared ("this'll be easy - did 3x6000r2 two weeks ago") and most of all, went too fast on the first rep.
The post was really about rep 3 - do it or not, even though it'd have to be 4s slower/500 than I had intended.
By and large the consensus seems to be that unless you're very highly trained, it all counts. No such thing as junk volume, provided you're not over-trained (which is a hard place to get to in any case).
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24