What Training Have You Done Today?

[alex9026]

Your perspective is wrong, so don't feel demoralised at the early stages, feel energised that you can improve and have something to aim for. It's only your ego that is talking to you when you demoralised as you're comparing yourself to others.

I've seen people start from a relatively low base and make significantly fast improvements, so just keep your focus, stay patient and get comfortable with being uncomfortable and before you know it you'll be going a lot faster than you expected.

It's often said, as it's true, that with enough effort your current PBs will eventually become your training pace.

I echo this, especially the first paragraph. I myself am returning from a little hiatus (second one in twelve months, one forced and one by choice) and the absolutely worst thing I could do is compare current fitness to summer fitness. Set little small goals on your way to one big one, on the Erg and in the gym should you feel inclined. Ultimately, enjoy the process (even more so at 18!), your posts read like you don't.

[Sakly]

I had a full rest day yesterday and that was a very good decision. Nights sleep was not very well, but ok, so felt recovered to a good level. So I decided to go for the Team Oarsome challenge today, which I had planned anyway, but I had a really good feeling.
It is 9x750m 2r and I thought of a target <1:40 for each interval.
After a 10min warmup, which felt great, I surprised myself with the accuracy I could work through this on a relatively low rate:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
22:22.9	6,750m	1:39.4	356	1523	28	174
2:29.9	750m	1:39.9	351	1506	28	169
2:29.8	750m	1:39.8	351	1509	28	174
2:29.6	750m	1:39.7	353	1514	27	175
2:29.6	750m	1:39.7	353	1514	27	176
2:29.5	750m	1:39.6	354	1516	28	175
2:29.6	750m	1:39.7	353	1514	28	177
2:29.8	750m	1:39.8	351	1509	28	176
2:29.4	750m	1:39.6	354	1519	28	176
2:25.6	750m	1:37.0	383	1617	33	177

Now I can feel it was hard work

[nick rockliff]

Did the TOC challenge to end the week but rate capped at r28. The session is 9 x 750 with 2 mins recovery.

Time Meters Pace Watts Cal/Hr S/M
24:17.6 6,750m 1:47.9 278 1257 28 148
2:43.3 750m 1:48.8 271 1233 28 135
2:43.1 750m 1:48.7 272 1237 28 142
2:43.0 750m 1:48.6 273 1238 28 146
2:42.7 750m 1:48.4 274 1243 28 148
2:42.7 750m 1:48.4 274 1243 28 150
2:42.4 750m 1:48.2 276 1249 28 151
2:42.2 750m 1:48.1 277 1252 28 153
2:42.1 750m 1:48.0 277 1254 28 154
2:36.2 750m 1:44.1 310 1366 28 156

Probably a decent 5k training session.

[Dangerscouse]

1:12:24.5 18,000m 2:00.6 199 985 19 139
9:11.9 2,250m. 2:02.6 190 952 19 124
9:06.6 4,500m. 2:01.4 195 972 19 129
9:03.8 6,750m 2:00.8 198 982 19 135
9:01.3 9,000m 2:00.2 201 992 19 141
8:59.7 11,250m 1:59.9 203 998 19 142
8:59.0 13,500m 1:59.7 204 1000 19 146
8:59.6 15,750m 1:59.9 203 998 19 148
9:02.5 18,000m 2:00.5 200 987 19 149

A bit too fast, but also a bit too enjoyable. I had a late night drinking with my brother and two nieces so this was definitely a roll of the dice for how I'd cope, especially as it was started at just after 4pm.

[p_b82]

I've been really quiet for quite a while on this thread, but I've been away/ill/away/ill/away/ill since July & each time I start to get back on it had another setback. One ill was covid, one away was 10 days, and the last ill was a 4 week long virus/head-cold that left me deaf in one ear for 3 weeks & exhausted all the time - only felt "normal" a couple a days ago.

Needless to say erg seat time is V low this summer/season and it shows in my Hr/split times... 2 months ago Hr was 10bpm lower average for the same pace (last time I did longer than 30mins too) & during marathon prep in March it was 20bpm lower at the same pace over 3x the distance.

Ah well, onwards and upwards again.

Time Meters Pace Watts Cal/Hr S/M Hr
30:45.7 6,750m 2:16.7 137 771 21 174
6:25.4 1,400m 2:17.6 134 761 20 162
6:24.5 2,800m 2:17.3 135 765 21 171
6:22.2 4,200m 2:16.5 138 773 22 178
6:21.7 5,600m 2:16.3 138 775 22 180
5:12.0 6,750m 2:15.6 140 782 22 181

[Kerry1960]

I've been really quiet for quite a while on this thread, but I've been away/ill/away/ill/away/ill since July & each time I start to get back on it had another setback. One ill was covid, one away was 10 days, and the last ill was a 4 week long virus/head-cold that left me deaf in one ear for 3 weeks & exhausted all the time - only felt "normal" a couple a days ago.

Needless to say erg seat time is V low this summer/season and it shows in my Hr/split times... 2 months ago Hr was 10bpm lower average for the same pace (last time I did longer than 30mins too) & during marathon prep in March it was 20bpm lower at the same pace over 3x the distance.

Ah well, onwards and upwards again.

Time Meters Pace Watts Cal/Hr S/M Hr
30:45.7 6,750m 2:16.7 137 771 21 174
6:25.4 1,400m 2:17.6 134 761 20 162
6:24.5 2,800m 2:17.3 135 765 21 171
6:22.2 4,200m 2:16.5 138 773 22 178
6:21.7 5,600m 2:16.3 138 775 22 180
5:12.0 6,750m 2:15.6 140 782 22 181

Welcome back Peter
I've a similar story to you.
Was injured in the summer then got Covid then 2 week holiday. Since I came back from hols I've had a chest infection and now on my 2nd lot of antibiotics for different issues in the last 3 weeks.
I have been rowing but haven't had enough "healthy rowing" time to show my best stuff. Havent rowed since Sunday. Hoping my luck changes soon.

[putridp]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
22:22.9	6,750m	1:39.4	356	1523	28	174
2:29.9	750m	1:39.9	351	1506	28	169
2:29.8	750m	1:39.8	351	1509	28	174
2:29.6	750m	1:39.7	353	1514	27	175
2:29.6	750m	1:39.7	353	1514	27	176
2:29.5	750m	1:39.6	354	1516	28	175
2:29.6	750m	1:39.7	353	1514	28	177
2:29.8	750m	1:39.8	351	1509	28	176
2:29.4	750m	1:39.6	354	1519	28	176
2:25.6	750m	1:37.0	383	1617	33	177

Now I can feel it was hard work

Wow, 9x750m is certainly hard work! A very fast effort, especially as it was rate limited. You've surely got a faster 2k waiting to be scored...

[Sakly]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
22:22.9	6,750m	1:39.4	356	1523	28	174
2:29.9	750m	1:39.9	351	1506	28	169
2:29.8	750m	1:39.8	351	1509	28	174
2:29.6	750m	1:39.7	353	1514	27	175
2:29.6	750m	1:39.7	353	1514	27	176
2:29.5	750m	1:39.6	354	1516	28	175
2:29.6	750m	1:39.7	353	1514	28	177
2:29.8	750m	1:39.8	351	1509	28	176
2:29.4	750m	1:39.6	354	1519	28	176
2:25.6	750m	1:37.0	383	1617	33	177

Now I can feel it was hard work

Wow, 9x750m is certainly hard work! A very fast effort, especially as it was rate limited. You've surely got a faster 2k waiting to be scored...

It wasn't rate limited by intention, but I didn't want to blow up early, so I focused on strong strokes and good breathing rhythm. Rate landed on r28 with the sub 1:40 target. On the last split you see the higher rate needed to empty the tank, it wasn't much left
A 2k TT is on my wish list, but no tight plan, yet.

[putridp]

A 2k TT is on my wish list, but no tight plan, yet.

I'm looking forward to seeing this

[Dangerscouse]

40:29.1 10,000m 2:01.4 195 972 22 130
5:04.0 1,250m 2:01.6 195 969 22 129
5:03.9 2,500m 2:01.5 195 970 22 128
5:03.1 3,750m 2:01.2 196 975 22 129
5:02.5 5,000m 2:01.0 198 979 22 131
5:04.0 6,250m 2:01.6 195 969 22 132
5:03.5 7,500m 2:01.4 196 973 22 132
5:04.4 8,750m 2:01.7 194 967 22 129
5:03.7 10,000m 2:01.4 195 971 22 132

The starting HR and the 5k warmup quickly confirmed that my idea of 1k intervals was a bad idea.

[Dangerscouse]

One ill was covid, one away was 10 days, and the last ill was a 4 week long virus/head-cold that left me deaf in one ear for 3 weeks & exhausted all the time - only felt "normal" a couple a days ago.

That sounds rough, so make sure you take it easy for a while as I'm assuming you're not fully recovered or at susceptible to more illnesses.

[Jbrown1215]

Been inactive/quiet here for some time; great to see everyone’s progress, and can also empathize with cold/flu/covid season returning in full force and throwing a wrench into things, having recently had Covid myself, and my kids bringing multiple colds back from school…

I’ve recently embarked on a 13-week 2k-focused training plan as I felt I needed a change of pace and routine to find a bit more speed ahead of a Feb 1st competition. Wrapping up week 2 now and so far am enjoying the training and seeing some benefits. Overall much lower rowing volume than my prior routine, but much higher average intensity. Also recently bought a BErg and am using it for now purely for supplemental UT2 volume.

Let’s see what the next 10-11 weeks bring!

[ahooton]

With your strong aerobic ability, focused 2k training should bring you sub 6:10 or better. Good luck with it mate!

[Sakly]

Oh boy, that felt hard today
Had to back off a bit early, but then got into a groove and could "enjoy" the session enough to stay at it

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	28,909m	2:04.5	181	923	17	133
15:00.0	3,690m	2:01.9	193	964	17	136
30:00.0	3,658m	2:03.0	188	947	18	133
45:00.0	3,596m	2:05.1	179	914	17	132
1:00:00	3,586m	2:05.4	177	909	17	133
1:15:00	3,591m	2:05.3	178	912	17	134
1:30:00	3,592m	2:05.2	178	912	18	134
1:45:00	3,594m	2:05.2	178	913	17	133
2:00:00	3,604m	2:04.8	180	918	18	135

[Dangerscouse]

42:18.3 10,000m 2:06.9 171 889 16 119
5:16.8 1,250m 2:06.7 172 891 19 112
5:16.2 2,500m 2:06.4 173 895 17 119
5:17.8 3,750m 2:07.1 170 886 17 118
5:18.9 5,000m 2:07.5 169 880 16 118
5:17.5 6,250m 2:07.0 171 888 16 120
5:18.3 7,500m 2:07.3 170 883 17 121
5:16.9 8,750m 2:06.7 172 891 17 123
5:15.8 10,000m 2:06.3 174 897 17 125

First row after a big day and night out on Saturday with my best mates. No expectations or plans other than the distance.