What Training Have You Done Today?

[Dutch]

The weight vest stuff afterwards is inspired by Jim Wendler's "Walrus" approach - hammer a bunch of volume on some compound movements to build a bit of muscle, strength, and work capacity, without getting beat up in the joints.

You are the second person I have come across to mention Wendler on here. alex9026 mentioned in a post from about 2 yrs ago about doing wendler 531 as well. I have always looked at that routine and now, funnily enough am going to start it today. It allows a nice mix of power and reps in quite a subtle way. I have just done a quick search on the Walrus stuff and think that would work for me as well.

[Sakly]

Gym session today, 15min skierg warmup and session finisher was a 4x1k 3:30 rest on the rowErg.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	3,910m	1:55.0	230	1090	32
3:00.0	771m	1:56.7	220	1057	32
6:00.0	776m	1:55.9	224	1072	32
9:00.0	780m	1:55.3	228	1084	32
12:00.0	787m	1:54.3	234	1105	33
15:00.0	797m	1:52.9	243	1136	34

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
13:35.6	4,000m	1:41.9	330	1436	27
3:26.0	1,000m	1:43.0	320	1402	26
3:24.2	1,000m	1:42.1	329	1431	28
3:23.4	1,000m	1:41.7	333	1445	29
3:21.9	1,000m	1:40.9	340	1470	29

Target was 1:42, but after the first interval I had some doubts
Started with a kind of low rate and got a better rhythm in the second, but energy was already relatively low. Nevertheless, in the end I was able to negative split, but had HD thoughts several times from 600m to go in the last interval

[jcross485]

You are the second person I have come across to mention Wendler on here. alex9026 mentioned in a post from about 2 yrs ago about doing wendler 531 as well. I have always looked at that routine and now, funnily enough am going to start it today. It allows a nice mix of power and reps in quite a subtle way. I have just done a quick search on the Walrus stuff and think that would work for me as well.

I've messed around with a lot of different strength programs but the Wendler stuff I've been doing as of late allows me to strength train to support erging as opposed to the strength work being the main course so to speak. I am deadlifting frequently but with the conservative loads, it's more than manageable.

There are so many different Wendler templates and programs out there that you will need to find what works for you. For me personally, I am doing deadlifts only for a barbell movement (generally 3x a week), then Walrus style weight vest work for accessories. I am also doing 5's PRO which essentially caps all sets at 5 reps; this is to keep myself in check and to reinforce progressing slowly. It's something like this:

Week 1 weights: 65%, 75%, 85%
Week 2 weights: 70%, 80%, 90%
Week 3 weights: 75%, 85%, 95%

Day 1: 3 sets of 5 w/ second set last weights
Day 2: 5 sets of 5 w/ first set last weights
Day 3: 1 set of 5 with first set last weight, 1 set of 5 with second set last weight, 1 set of 5 with top set weight

After I complete all nine sessions, I bump up my training max by 5-10lbs and repeat. I'm about to finish up my 4th cycle of this set up and am feeling much stronger and more explosive now than when I started.

[deadlifting265]

17/8/24(Sat)

10km Fartlek, 500m "on", 500m "off"

10km-38.22-1.55.1-R21-230w

Wanted the off's at sub 2.00 but after the first 2km knew to maintain the on's would need to row slower. About 2.07/8 for the off's therefore.

"On" splits

1.42.7
1.44.4
1.44.7
1.44.2
1.44.1
1.44.4
1.44.1
1.43.7
1.43.6
1.41.6

Dumbbell work after.....

[jcross485]

8/17 - 15k erg (3 x 5k, 2:00 between for water and towel off).

Hot one today; didn't get into the garage until close to lunch so it was a bit toasty. Felt a tad bit of soreness / fatigue from yesterday's strength work, however it seemed to lessen as the session went on. Pretty solid work overall; ever so slight negative split throughout and even though there was some HR drift, it was expected with the temps. Ended up close to 6lbs down from fluid loss. More than likely an earlier day session tomorrow with a bit of intensity.

Time Meters Pace Watts Cal/Hr S/M
1:02:24.1 15,000m 2:04.8 180 919 19 145

4:09.8 1,000m 2:04.9 180 918 19 131
4:09.8 1,000m 2:04.9 180 918 19 141
4:09.9 1,000m 2:04.9 179 917 19 142
4:09.8 1,000m 2:04.9 180 918 19 144
4:09.7 1,000m 2:04.8 180 918 19 145
r: 2:00 41m
4:09.6 1,000m 2:04.8 180 919 19 143
4:09.5 1,000m 2:04.7 180 920 19 146
4:09.5 1,000m 2:04.7 180 920 19 147
4:09.4 1,000m 2:04.7 180 921 19 149
4:09.5 1,000m 2:04.7 180 920 19 148
r: 2:00 50m
4:09.7 1,000m 2:04.8 180 918 19 144
4:09.5 1,000m 2:04.7 180 920 19 146
4:09.6 1,000m 2:04.8 180 919 19 147
4:09.5 1,000m 2:04.7 180 920 19 149
4:09.4 1,000m 2:04.7 180 921 19 150

[Dangerscouse]

6:18.6 1,900m 1:39.6 354 1517 28 154
0:58.5 300m 1:37.5 378 1599 32 156
r: 1:00 81m
1:20.7 400m 1:40.8 341 1473 28 148
r: 1:00 60m
1:43.3 500m 1:43.3 318 1392 24 153
r: 1:00 57m
1:19.2 400m 1:39.0 361 1541 28 158
r: 1:00 60m
0:56.8 300m 1:34.6 413 1719 32 160
r258m

Team Oarsome monthly challenge, and this is a tough one due to the rate caps.

I just couldn't seem to lower the spm without notably affecting the pace, which makes this an even better challenge. I was too concerned about getting the stroke rate exact, as there is some tolerance and a little bit more pace to squeeze out, but in reality it probably wasn't that much.

[Bleed242]

6 rounds of 4:00 work x 4:00 rest VO2 max intervals. 6369 m total. mean watts =242. Slowly but surely improving toward that 7:00 2k. 45.25 year old HW male.

[nickels]

8/17 - 15k erg (3 x 5k, 2:00 between for water and towel off).

Hot one today; didn't get into the garage until close to lunch so it was a bit toasty. Felt a tad bit of soreness / fatigue from yesterday's strength work, however it seemed to lessen as the session went on. Pretty solid work overall; ever so slight negative split throughout and even though there was some HR drift, it was expected with the temps. Ended up close to 6lbs down from fluid loss. More than likely an earlier day session tomorrow with a bit of intensity.

Time Meters Pace Watts Cal/Hr S/M
1:02:24.1 15,000m 2:04.8 180 919 19 145

4:09.8 1,000m 2:04.9 180 918 19 131
4:09.8 1,000m 2:04.9 180 918 19 141
4:09.9 1,000m 2:04.9 179 917 19 142
4:09.8 1,000m 2:04.9 180 918 19 144
4:09.7 1,000m 2:04.8 180 918 19 145
r: 2:00 41m
4:09.6 1,000m 2:04.8 180 919 19 143
4:09.5 1,000m 2:04.7 180 920 19 146
4:09.5 1,000m 2:04.7 180 920 19 147
4:09.4 1,000m 2:04.7 180 921 19 149
4:09.5 1,000m 2:04.7 180 920 19 148
r: 2:00 50m
4:09.7 1,000m 2:04.8 180 918 19 144
4:09.5 1,000m 2:04.7 180 920 19 146
4:09.6 1,000m 2:04.8 180 919 19 147
4:09.5 1,000m 2:04.7 180 920 19 149
4:09.4 1,000m 2:04.7 180 921 19 150

looks like about a year since the verhuel/easy interval thread ended. I don't have the patience to sift through this whole one too much. Overall, any summary on your time with that?

[winniewinser]

6:18.6 1,900m 1:39.6 354 1517 28 154
0:58.5 300m 1:37.5 378 1599 32 156
r: 1:00 81m
1:20.7 400m 1:40.8 341 1473 28 148
r: 1:00 60m
1:43.3 500m 1:43.3 318 1392 24 153
r: 1:00 57m
1:19.2 400m 1:39.0 361 1541 28 158
r: 1:00 60m
0:56.8 300m 1:34.6 413 1719 32 160
r258m

Team Oarsome monthly challenge, and this is a tough one due to the rate caps.

I just couldn't seem to lower the spm without notably affecting the pace, which makes this an even better challenge. I was too concerned about getting the stroke rate exact, as there is some tolerance and a little bit more pace to squeeze out, but in reality it probably wasn't that much.

Nicely done Stu... how'd you find it? I found it strangely enjoyable this one

[dabatey]

C2 Training Guide 2K Plan Prep Phase Hard Week
UT1 1x30' @ 24spm....Last time 2.08.9

Set an overly ambitious target of 2.07.5 and effectively HD'd 15 minutes in and paddled home for the next 15. At about 8 minutes in I think I knew it was unachievable as heartrate was sky high, and by 15 minutes I was outside target at 2.07.7 average with no way of upping the pace and just cracked mentally from even attempting to hold on and beat my last time average pace. Might rinse and repeat in a couple of days with a more realistic target just to 'reset' and prove I am still making progress.

30:00.0 6,884m 2:10.7 157 839 24 157
5:00.0 1,178m 2:07.3 170 883 25 152
10:00.0 1,179m 2:07.2 170 884 24 159
15:00.0 1,165m 2:08.7 164 864 24 163
20:00.0 1,119m 2:14.0 145 800 24 152
25:00.0 1,115m 2:14.5 144 794 23 156
30:00.0 1,129m 2:12.8 149 813 24 161

[jcross485]

looks like about a year since the verhuel/easy interval thread ended. I don't have the patience to sift through this whole one too much. Overall, any summary on your time with that?

I've incorporated the general idea on and off. Last year I ended up training for a HM and FM so focused more on volume in general; I would add in some over/under sessions which were very much Verheul / Easy Interval type sessions to get in a tad bit more quality with the volume but they were mainly 1k repeats at HM-ish effort instead of getting a bit quicker with shorter intervals targeting a faster pace. I've mixed some of the similar 1k over/unders in this year but not frequently. I do need to get a bit more intensity into some sessions, be it truly hard efforts around 2k pace or more moderate efforts around 5k/10k pace so I will be incorporating more of these in the future.

[jcross485]

8/18 - 11k erg; 4k warm up, 6 x 500m (2:00 rest), 4k cool down.

Laid a bit of an egg. Plan was to incorporate intensity, especially since the last truly hard sessions I had were early to mid July. Programmed in 8 x 500m (2:00 rest) but pulled the plug after 6, HR makes it seem like there was more there but I just felt like my legs were pretty well blown out. Took a solid 4:00-5:00 before cooling down. The pace/power was about where I had hoped but just didn't have the will to fight through two more. I think it's a sign that I need to get some of the sharper intensity in once a week.

Time Meters Pace Watts Cal/Hr S/M
27:06.0 7,000m 1:56.1 223 1068 22 149

4:12.1 1,000m 2:06.0 175 901 18 129
4:11.9 1,000m 2:05.9 175 902 18 135
4:11.9 1,000m 2:05.9 175 902 18 138
4:11.7 1,000m 2:05.8 176 904 18 139
r: 2:00 66m
1:43.4 500m 1:43.4 317 1389 28 166
r: 2:00 71m
1:43.3 500m 1:43.3 318 1392 28 170
r: 2:00 73m
1:43.4 500m 1:43.4 317 1389 29 171
r: 2:00 78m
1:43.1 500m 1:43.1 319 1399 29 173
r: 2:00 81m
1:42.8 500m 1:42.8 322 1408 29 174
r: 2:00 78m
1:42.4 500m 1:42.4 326 1421 29 176
r: 2:00 19m
r466m

Time Meters Pace Watts Cal/Hr S/M
16:43.0 4,000m 2:05.3 178 911 19 141

4:11.1 1,000m 2:05.5 177 908 19 136
4:10.9 2,000m 2:05.4 177 910 19 143
4:10.7 3,000m 2:05.3 178 911 19 144
4:10.4 4,000m 2:05.2 178 913 19 143

[Dangerscouse]

Nicely done Stu... how'd you find it? I found it strangely enjoyable this one

It was strangely enjoyable but it was frustrating as well as I always struggle with dropping stroke rates. That's why it's a good challenge though and I might try it again

[Dangerscouse]

1:27:42.7 21,097m 2:04.7 180 920 19 120
12:24.4 3,000m. 2:04.0 183 930 20 120
12:23.0 6,000m. 2:03.8 184 934 20 121
12:27.1 9,000m. 2:04.5 181 923 20 122
12:31.2 12,000m 2:05.2 178 913 20 122
12:28.6 15,000m 2:04.7 180 920 20 119
12:34.2 18,000m 2:05.7 176 906 19 118
12:30.1 21,000m 2:05.0 179 916 19 123
0:24.2 21,097m 2:04.7 180 920 20 122

I took advantage of not going for our Monday morning 5k walk and got lost in a HM. A few too many intrusive thoughts, but I managed to get more of a grip than I have done usually.

[nick rockliff]

Back from holiday yesterday and looking forward to getting back on the erg later today.

However, just tested positive for covid!