What Training Have You Done Today?

[Sakly]

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Time	Meters	Pace	Watts	Cal/Hr	S/M
0:16.0	100m	1:20.0	684	2652	56
0:16.0	100m	1:20.0	684	2652	56

Monitor showed 15.9 and then rounded to 16 flat
Nevertheless, 0.1 improvement and I am convinced to get sub 16 within next weeks. If only my stats were not so slow

Well done mate. That's a great result. I'm not sure I can get to r56, my head just won't let me do it.

Thx, Stu
I wasn't thinking about rate, I tried to up as much as technically possible to increase power. In the last 2-3 strokes I lost control a bit, slipped a bit off the seat. I assume that cost me the 15.9
I definitely see some huge transfer for higher rates and breathing from the skierg, as the stroke, thus breathing rate as well, is much higher on that machine.

[Dangerscouse]

1:36:40.3 24,000m 2:00.8 198 982 19 137
12:06.7 3,000m. 2:01.1 197 977 20 127
12:05.2 6,000m 2:00.8 198 982 20 129
12:05.0 9,000m. 2:00.8 198 982 20 134
12:04.9 12,000m 2:00.8 198 983 20 138
12:04.6 15,000m 2:00.7 199 983 20 140
12:04.9 18,000m 2:00.8 198 983 20 143
12:04.5 21,000m 2:00.7 199 984 20 145
12:04.4 24,000m 2:00.7 199 984 20 147

For some reason, I've recently noticed that I've got a slight fear of rowing longer than a HM. No idea why, but I had some more time today, so I knew I had to get a grip before it got worse.

[Dangerscouse]

In the last 2-3 strokes I lost control a bit, slipped a bit off the seat. I assume that cost me the 15.9

I think that certainly cost you 15.9 and as Nick said about your last HM, your hard work is paying off. As for no sweat, I'm sweating just thinking about that pace.

[Sakly]

In the last 2-3 strokes I lost control a bit, slipped a bit off the seat. I assume that cost me the 15.9

I think that certainly cost you 15.9 and as Nick said about your last HM, your hard work is paying off. As for no sweat, I'm sweating just thinking about that pace.

You have to consider the room temp of only 15°C and a 20" fan blowing at me on stage 2
But I can remember similar sessions on an earlier stage, when sweat was building up profusely

[MPx]

Monitor showed 15.9 and then rounded to 16 flat

Ha! Can't tell you how many times that happened to me when trying to crack 16s - soooo frustrating. Even now I've only ever done 15.9 once. I'm sure you'll do it easily next time and leapfrog down to 15.8....or less. Still well done on the .1 gain - every .1 is a new PB!

[Sakly]

Monitor showed 15.9 and then rounded to 16 flat

Ha! Can't tell you how many times that happened to me when trying to crack 16s - soooo frustrating. Even now I've only ever done 15.9 once. I'm sure you'll do it easily next time and leapfrog down to 15.8....or less. Still well done on the .1 gain - every .1 is a new PB!

Thx Mike, it was really annoying

[Sakly]

Another 2 hour session today. Had a really bad night again, but I planned to do it, so I did.
First 30mins felt hard, but then it eased up. Probably the leg session in the gym yesterday didn't help either for a long session
It was a blind session, only remaining time and HR visible. It felt like a 2:04-05 split, so I was a bit surprised, when I saw the result.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
2:00:00	29,240m	2:03.1	188	945	17	133
15:00.0	3,711m	2:01.2	196	975	18	131
30:00.0	3,707m	2:01.3	196	973	18	133
45:00.0	3,658m	2:03.0	188	947	17	132
1:00:00	3,645m	2:03.4	186	940	17	132
1:15:00	3,643m	2:03.5	186	939	17	133
1:30:00	3,622m	2:04.2	183	928	17	133
1:45:00	3,632m	2:03.8	184	933	17	134
2:00:00	3,622m	2:04.2	183	928	17	136

[Dangerscouse]

1:25:11.3 21,097m 2:01.1 197 977 19 131
12:08.1 3,000m. 2:01.3 196 974 20 125
12:04.9 6,000m. 2:00.8 198 983 20 129
12:08.1 9,000m. 2:01.3 196 974 20 130
12:07.0 12,000m 2:01.1 197 977 20 133
12:07.8 15,000m 2:01.3 196 974 20 134
12:05.6 18,000m 2:00.9 198 981 20 134
12:06.1 21,000m 2:01.0 197 979 20 136
0:23.6 21,097m 2:01.6 194 969 18 137

After Dangerspouse slept in, I had the opportunity to row longer than planned.

[p_b82]

Reigned in ego a touch - still ended up a bit of a TR session - but HR dropped 45bpm in a min when done, so not too much oxy debt built up.
Hr had a clear deflection at ~160 on the chart so it feels like the systems are starting to normalise again.

chimp said it was tough at 2500m to go, but it wasn't really.

Time Meters Pace Watts Cal/Hr S/M
41:08.9 9,000m 2:17.1 136 766 20 165
8:14.2 1,800m 2:17.2 135 765 20 157
8:12.6 3,600m 2:16.8 137 770 20 164
8:14.6 5,400m 2:17.3 135 764 21 167
8:15.0 7,200m 2:17.5 135 763 20 168
8:12.5 9,000m 2:16.8 137 770 20 170

[Gustel]

1hr at 2:14.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,439m 2:13.9 146 801 21 129
12:00.0 2,673m 2:14.6 143 793 21 125
24:00.0 2,706m 2:13.0 149 811 22 129
36:00.0 2,682m 2:14.2 145 798 22 131
48:00.0 2,691m 2:13.7 146 803 21 133
1:00:00.0 2,688m 2:13.9 146 801 22 130

I have decided to train for another marathon just to have motivation, which I am lacking at the moment.
My strategy is to do mostly steady rowing for building up endurance (average heart rate below 75% of max) and strength training to prevent injuries. The few faster sessions which will be around 1:57 pace, which I will increase in length as I hopefully get fitter again.

[iain]

Reigned in ego a touch - still ended up a bit of a TR session - but HR dropped 45bpm in a min when done, so not too much oxy debt built up.
Hr had a clear deflection at ~160 on the chart so it feels like the systems are starting to normalise again.
Time Meters Pace Watts Cal/Hr S/M
41:08.9 9,000m 2:17.1 136 766 20 165

I find when restarting my HR goes much higher at same RPE (assumed lower stroke volume). One thread on here suggested that HRMax can also increase from the trained level. The deflection suggests Aerobic threshold currently around 160. When trained maintaining significantly above threshold for 30 min would be a very hard row. I would also expect that at 20SPM you would be as limited by muscular fatigue as HR.

[Dangerscouse]

1:07:24.3 16,093m 2:05.6 176 907 18 121
12:35.6 3,000m. 2:05.9 175 903 18 116
12:33.8 6,000m 2:05.6 177 907 18 120
12:33.7 9,000m 2:05.6 177 907 18 121
12:34.0 12,000m 2:05.6 176 906 18 124
12:32.7 15,000m 2:05.4 177 910 18 126
4:34.5 16,093m 2:05.5 177 908 18 126

My rest day is moving to Thursday, and possibly Friday, this week, so I had to do something today. This felt better than I expected, but it needed to be less distance and a slower pace

[p_b82]

I find when restarting my HR goes much higher at same RPE (assumed lower stroke volume). One thread on here suggested that HRMax can also increase from the trained level. The deflection suggests Aerobic threshold currently around 160. When trained maintaining significantly above threshold for 30 min would be a very hard row. I would also expect that at 20SPM you would be as limited by muscular fatigue as HR.

My Hr has always run hot - my first HM was done with an average HR of 174 for 1hr40.... I don't think that quirk is likely to alter much regardless how fit I become.
Needless to say, last night it was hard from a muscle fatigue perspective (back mostly) - which is why, I think, it pushed things higher than ideal.
Muscle memory is starting to kick in again though, and my strokes are getting more consistent and "feel" right (backed up by smoother force curve).

Will have to plan some actual hard sessions soon!

[Dangerscouse]

My Hr has always run hot - my first HM was done with an average HR of 174 for 1hr40.... I don't think that quirk is likely to alter much regardless how fit I become.

I've seen very good ergers with a HR of 202, (admittedly in a tough TT but it's still relevant) so having a very high HR doesn't seem to be an issue, it's just specific to you

[iain]

I've seen very good ergers with a HR of 202, (admittedly in a tough TT but it's still relevant) so having a very high HR doesn't seem to be an issue, it's just specific to you

Depends on HRMax.

I have thought along similar lines although I paid little attention to HR. However through Covid at the urging of a PT I started doing SS at UT2 rather than UT1. It took me some time and learning to row smoothly at R16, but I did manage to get the first 45 min or so of SS below 75% of HRMax. I managed to set my only PB (HM) since 2012 (when I was 44) shortly after achieving this, so seemed to do me good. I also set best times in all distances above 500m since 2012.

I slid back during several periods of non-activity, but am slowly getting this back again, able to row R17 at <80% HRMAx unless severely fatigued for over an hour at present with month on month improvement.