What Training Have You Done Today?

[Dangerscouse]

Nice session Stu.

Thanks Rocky. It needs to be under 79 mins before I'm happy and under 77 mins before I'm really happy

[Sakly]

11/8: Aerobic work. 60 mins on the treadmill, 15% incline, 3.0 mph, 10kg weight vest. This seems to keep my HR in about the same place as a bit faster pace and lower inclince (truly aerobic high Z1 to low Z2) but feels like it has a slightly more strength bias with the legs. I am not under the impression that weight vest walking will have a big carry over to the erg when I get back on it but I would rather do things with a strength bias if my HR is the same.

11/9 (am): Murph. It was time to do something stupid (in a good way) so went for it. PR by a bit over 3 mins; finished a full partitioned Murph in 44:51. 1 mile run; 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; 1 mile run...all with a 10kg weight vest. Absolutely wrecked after, laid on the ground as soon as that last mile finished for a good 10 mins looking at the sky contemplating life choices but I do believe its good to go to that place ever so often.

FaceTimed with the boys afterwards and they gave me my agenda for when I get home tomorrow...they wanted to make sure I had time in the garage at some point but after being away 5 1/2 weeks, a workout can wait until they're at school on Monday...so tomorrow will be travel, a boys lunch of sushi and hibachi at a local place we can walk to, then Lego building in the afternoon.

11/9 (pm): Something stupid again knowing tomorrow I'll be off and eating. I actually felt pretty good once I had some food and water after the morning session so did another hard session (all with 10kg weight vest):

1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run
5 rounds - 5 pull-ups, 10 push-ups, 15 squats
1km run

Finished this one feeling a lot more empty than I thought I would have at the beginning; caught up to me pretty quick by the end which I am sure was the morning effort. Going to spend the rest of the evening making sure I get a bit of food and a lot of hydration in before an early alarm for my flight home.

Wow, that's a huge improvement and a huge volume for the day as well!
Enjoy your homecoming and lunch with your boys

[jcross485]

The perfect combination of punishment and reward. Well done Jonathan, three mins PB is a massive result. There's something about lying on the floor and wondering why you do what you do that really invigorates me.

Life is short, and you need to grasp opportunities when they present themselves as it's so unpredictable. Never take the things that matter for granted. It's almost a year since Andy passed away, and nine years since Jamie passed, so I'm very reflective at this time of year. Two good men who died far too young will do that to you I suppose.

Thank you very much! 3 mins didn't seem like a lot at the time but it's 5%, give or take, so it was a big effort. I used to love to go to those hard places that left me on the floor; not so much as I've gotten older but I know it's needed.

I hear what you're saying with grasping opportunities and not taking things for granted. My father passed a bit over a year ago now and while we weren't the closest, I've found myself reflecting a lot more on our relationship (both good and bad) and thinking about what I want my relationship to be like with my boys as they continue to get older.

Wow, that's a huge improvement and a huge volume for the day as well!
Enjoy your homecoming and lunch with your boys

Thank you very much! Yes, a bigger improvement now that I can reflect a bit than it initially felt like and a huge volume day which I am already feeling now. Sleep was definitely poor last night; not sure if it was from the training or knowing I was getting up to go home, but poor nonetheless. After the volume from yesterday, I am thinking that today will be completely off with getting back on the erg on Monday morning.

[Sakly]

Another low rate blindrowing HM to finish the week.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:25:23	21,097m	2:01.4	196	973	18	136
10:40.8	2,638m	2:01.4	195	972	18	132
10:37.5	5,276m	2:00.8	198	982	18	136
10:36.9	7,914m	2:00.7	199	984	18	137
10:40.7	10,552m	2:01.4	195	972	18	137
10:40.8	13,190m	2:01.4	195	972	18	137
10:46.3	15,828m	2:02.4	190	955	18	137
10:45.1	18,466m	2:02.2	191	958	18	137
10:34.7	21,097m	2:00.6	199	986	19	140

[alex9026]

Thanks Alex, but that 30r20 with four weeks off is better, all things considered. I'm useless after one week off, nevermind four

Thanks, but it's only half an hour, takes a completely different mindset for 80mins ime.

[alex9026]

2:42.7 1,000m 1:21.3 650 2537 48
0:16.6 100m 1:23.0 612 2406 47
0:16.3 100m 1:21.5 647 2525 48
0:16.5 100m 1:22.5 623 2445 47
0:16.4 100m 1:22.0 635 2484 48
0:16.3 100m 1:21.5 647 2525 48
0:16.3 100m 1:21.5 647 2525 48
0:16.1 100m 1:20.5 671 2609 52
0:16.1 100m 1:20.5 671 2609 48
0:16.1 100m 1:20.5 671 2609 48
0:16.1 100m 1:20.5 671 2609 52

10x100/2:00 post gym. Wasn't really sure what to expect, took about six efforts to settle in. I need to revise my warm up, I knew I was selling myself short the first couple of reps.

I'll be taking a bottoms up approach the next few months, a 500m pb is some low hanging fruit with a sub 3:00 1k being a more ambitious, but realistic target. I was probably in shape for it earlier this year, without ever actually testing it.

[PleaseLockIn]

Week 2, Day 1 of the Beginner Pete Plan

After a 500m warmup of 2:40 for strapless rowing, I managed a terrible 25:51 in 5500m at r20-21 average. This is a 2:21/500m split which is pretty slow. For context, my 5k with strong effort was ~23:00 at r26.

My pacing was very inconsistent, with some parts being 2:25-2:30/500m and others being 2:10/500m. I began getting bored at the 3000-3500m mark and began slacking off (think r18) to the point I had to make it up with a "sprint" and even then I had some gas left in the tank.

It was a bad training session but at least i managed to complete it, and that's what matters for now. Whew!

[iain]

Week 2, Day 1 of the Beginner Pete Plan

After a 500m warmup of 2:40 for strapless rowing, I managed a terrible 25:51 in 5500m at r20-21 average. This is a 2:21/500m split which is pretty slow. For context, my 5k with strong effort was ~23:00 at r26.

That is a much stronger stroke than your 5k PB that fully explains the slower pace. BPP does not call for all out on these sessions, so shouldn't be all out, although in my experience "boredom" is not what you feel when you have been going hard! I too find rating drops as I tire and have to consciously pick it up, otherwise I keep pulling harder at a lower rating until my muscles slow me up and compromise my next day's rowing!

[PleaseLockIn]

Week 2, Day 1 of the Beginner Pete Plan

After a 500m warmup of 2:40 for strapless rowing, I managed a terrible 25:51 in 5500m at r20-21 average. This is a 2:21/500m split which is pretty slow. For context, my 5k with strong effort was ~23:00 at r26.

That is a much stronger stroke than your 5k PB that fully explains the slower pace. BPP does not call for all out on these sessions, so shouldn't be all out, although in my experience "boredom" is not what you feel when you have been going hard! I too find rating drops as I tire and have to consciously pick it up; otherwise, I keep pulling harder at a lower rating until my muscles slow me up and compromise my next day's rowing!

My stroke is about 6.1 Watt-minutes, which is a watt-minute above my strong effort 5k (NOT max effort because I had stuff left in the tank, I did not have music on, and I did not have any coxwains/friends to cheer me on and keep me on track).

In my case as I tire I unconsciously begin pulling at a higher rate to maintain the pace. While my cardio and muscles can definitely handle it, my mental discipline was trained a lot from these long sessions.

I wonder which split should I attempt to maintain for the longer sessions: 2:21 or 2:18? Sometimes I feel like my times for my size is not solid
The intervals will be tiring enough so I will attempt to maintain 2:09.x-2:10.x for Day 2.

[alex9026]

Steady 10k today a smidge under 1:59 at 20 s/m.

Bluetooth troubles again. I'm not adverse to pen and paper but the apps are very useful!

[nick rockliff]

Steady 10k today a smidge under 1:59 at 20 s/m.

Bluetooth troubles again. I'm not adverse to pen and paper but the apps are very useful!

What problems are you having?

[Sakly]

Some steady meters.
Gym session yesterday was really annoying, but this session felt fine again.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	29,206m	2:03.2	187	943	17	133
15:00.0	3,702m	2:01.5	195	970	18	135
30:00.0	3,675m	2:02.4	191	956	17	133
45:00.0	3,639m	2:03.6	185	936	17	132
1:00:00	3,656m	2:03.0	188	945	18	132
1:15:00	3,647m	2:03.3	186	941	18	132
1:30:00	3,647m	2:03.3	186	941	18	133
1:45:00	3,630m	2:03.9	184	932	17	135
2:00:00	3,610m	2:04.6	181	921	17	135

[alex9026]

What problems are you having?

Since replacing my phone, which coincided with my PM5 needing a software update in the summer, the PM5 will often struggle to connect to my phone via Bluetooth. Sometimes, Ergzone will find my phone, connect, but then struggle to send the workout. My previous two workouts connected and sent straight away, no issues. No other apps requiring Bluetooth are connected.

I've followed Ergzone's troubleshooting suggestions.

[nick rockliff]

What problems are you having?

Since replacing my phone, which coincided with my PM5 needing a software update in the summer, the PM5 will often struggle to connect to my phone via Bluetooth. Sometimes, Ergzone will find my phone, connect, but then struggle to send the workout. My previous two workouts connected and sent straight away, no issues. No other apps requiring Bluetooth are connected.

I've followed Ergzone's troubleshooting suggestions.

Never used Ergzone, I never have a problem with Ergdata. Do you leave Bluetooth turned on all the time on your phone or are you switching on and off?

[nick rockliff]

Did a 60 r25 this evening as a toe in the water for a future HM trial. Also as a taster for a soon to come 60 min British Record attempt.

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,311m 1:57.5 215 1041 24 144
5:00.0 1,271m 1:58.0 213 1032 24 126
10:00.0 1,272m 1:57.9 213 1034 24 132
15:00.0 1,272m 1:57.9 213 1034 25 137
20:00.0 1,272m 1:57.9 213 1034 25 139
25:00.0 1,272m 1:57.9 213 1034 25 144
30:00.0 1,273m 1:57.8 214 1036 25 145
35:00.0 1,273m 1:57.8 214 1036 25 148
40:00.0 1,272m 1:57.9 213 1034 25 149
45:00.0 1,273m 1:57.8 214 1036 25 149
50:00.0 1,274m 1:57.7 214 1038 25 151
55:00.0 1,274m 1:57.7 214 1038 25 151
1:00:00.0 1,313m 1:54.2 235 1107 25 157

The BR is 15346 so shouldn't be a problem. This session was very comfortable, will be looking for a similar pace for the HM.