What Training Have You Done Today?

[Dino]

Holiday Challenge
Day 3 : 3 x 10mins (paying for Day 2!)
Day 4 : 30 mins + 1k CD (scraped my way to 7k)
Day 5 (today) : 30 mins 7122m (didn't start until 9.30pm and did not want to go to the garage!... stuck Senna on Netflix and it ticked along better than I expected )

Challenge Total: 40,829m

[Steff]

It has been a while, probably 2 or 3 years since posting and being anything resembling fit. Nevertheless, each month I have studiously done the CTC for the FFs and between 10 and 50k erg work or OTW in small boats. Not much to write about.
Last month was different, for some reason I got stuck into some SS erg, nearly 200k and a couple of short paddles in a single. I seemed to get on a roll 14 days (5 in a row) of 10k @ 2:15 r23ish and a few very brief efforts 250m or 1' with few reps.
Form good, connection OK - leaking power at the catch, rhythm nah, not yet.
Breathing sort of OK, not stressed at all but tired legs. Maybe another month of the same?

2nd Dec 1k wu then 10k @2:14 R23 - hot and humid - the 2nd day of summer here

1st Dec CTC 3832m 1:57.4 r27 R75" with nil work during rest
1' 1:51.5 r29
2' 1:53.8 r28
3' 1:56.1 r27
4' 1:59.4 r26
5' 1:59.3 r25 - felt some rhythm during this interval

[Dangerscouse]

26:44.4 7,500m 1:46.9 286 1284 28 155
5:22.0 1,500m 1:47.3 283 1274 29 150
5:22.0 1,500m 1:47.3 283 1274 28 154
5:22.0 1,500m 1:47.3 283 1274 28 156
5:21.9 1,500m 1:47.3 283 1275 29 156
5:16.4 1,500m 1:45.4 298 1326 29 161
r2,211m

First time doing a Pete Plan session for far too long. 5 x 1500 4r and I was too cautious on the last interval and too eager on the penultimate interval

[Dino]

It has been a while, probably 2 or 3 years since posting and being anything resembling fit. Nevertheless, each month I have studiously done the CTC for the FFs and between 10 and 50k erg work or OTW in small boats. Not much to write about.
Last month was different, for some reason I got stuck into some SS erg, nearly 200k and a couple of short paddles in a single. I seemed to get on a roll 14 days (5 in a row) of 10k @ 2:15 r23ish and a few very brief efforts 250m or 1' with few reps.
Form good, connection OK - leaking power at the catch, rhythm nah, not yet.
Breathing sort of OK, not stressed at all but tired legs. Maybe another month of the same?

2nd Dec 1k wu then 10k @2:14 R23 - hot and humid - the 2nd day of summer here

1st Dec CTC 3832m 1:57.4 r27 R75" with nil work during rest
1' 1:51.5 r29
2' 1:53.8 r28
3' 1:56.1 r27
4' 1:59.4 r26
5' 1:59.3 r25 - felt some rhythm during this interval

Welcome back from another member who went AWOL for a bit although you have been doing much more erging than me.
Summer and singles sounds good. It will be Easter before I get back in a single once light enough in the evenings again.

[Kerry1960]

First go at Dec CTC. Played it slightly safe to make sure I got a time in but certainly not comfortable. Not quite enough rest on this session for me. Still, got another 4 weeks to go again.


15:00.0 3,864m 1:56.4 222 1062 27
1:00.0 269m 1:51.5 252 1168 29
r: 1:15 25m
2:00.0 533m 1:52.5 245 1144 29
r: 1:15 30m
3:00.0 785m 1:54.6 232 1099 28
r: 1:15 12m
4:00.0 1,020m 1:57.6 215 1039 27
r: 1:15 28m
5:00.0 1,259m 1:59.1 207 1012 26
r95m

[Sakly]

Low intensity steady HM r19.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:25:32	21,097m	2:01.6	194	969	19	129
10:42.2	2,638m	2:01.7	194	967	19	128
10:41.9	5,276m	2:01.6	194	968	19	128
10:41.8	7,914m	2:01.6	194	969	19	128
10:41.7	10,552m	2:01.6	195	969	19	131
10:41.7	13,190m	2:01.6	195	969	19	128
10:41.6	15,828m	2:01.6	195	969	19	132
10:41.8	18,466m	2:01.6	194	969	19	132
10:40.1	21,097m	2:01.6	194	969	19	131

On 3rd July I did a HM at the exact same pace and an average HR of 140.

[nick rockliff]

Low intensity steady HM r19.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:25:32	21,097m	2:01.6	194	969	19	129
10:42.2	2,638m	2:01.7	194	967	19	128
10:41.9	5,276m	2:01.6	194	968	19	128
10:41.8	7,914m	2:01.6	194	969	19	128
10:41.7	10,552m	2:01.6	195	969	19	131
10:41.7	13,190m	2:01.6	195	969	19	128
10:41.6	15,828m	2:01.6	195	969	19	132
10:41.8	18,466m	2:01.6	194	969	19	132
10:40.1	21,097m	2:01.6	194	969	19	131

On 3rd July I did a HM at the exact same pace and an average HR of 140.

That's how it goes, don't forget to put it to some good use though.

[Sakly]

Low intensity steady HM r19.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:25:32	21,097m	2:01.6	194	969	19	129
10:42.2	2,638m	2:01.7	194	967	19	128
10:41.9	5,276m	2:01.6	194	968	19	128
10:41.8	7,914m	2:01.6	194	969	19	128
10:41.7	10,552m	2:01.6	195	969	19	131
10:41.7	13,190m	2:01.6	195	969	19	128
10:41.6	15,828m	2:01.6	195	969	19	132
10:41.8	18,466m	2:01.6	194	969	19	132
10:40.1	21,097m	2:01.6	194	969	19	131

On 3rd July I did a HM at the exact same pace and an average HR of 140.

That's how it goes, don't forget to put it to some good use though.

Sure. During my gym sessions I do some sharp short stuff as well, don't post it every time.
If all goes well, I'll go for some TT end of the month/after new year.

[Gustel]

1hr steady row

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,449m 2:13.8 146 802 20
12:00.0 2,705m 2:13.0 148 811 20
24:00.0 2,726m 2:12.0 152 822 21
36:00.0 2,701m 2:13.2 148 808 21
48:00.0 2,669m 2:14.8 143 790 21
1:00:00.0 2,649m 2:15.9 139 779 21

[jcross485]

12/1 (am) - Incline Treadmill Walk; 60:00, 15% incline, 3mph, 10kg weighted pack.

12/1 (pm) - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.

12/2 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 39:57. PR. This is right around my prior best time but with 100 more lunges per leg (200 total). I timed a few of my walking lunge sets and they averaged right around 75 secs per 15 steps per leg. In theory, this would shave off close to 8:00 or so from the prior PR I was tracking back in July / August and hoping to get under 30:00 some day so not terribly far off. While a true Murph is 300 squats as opposed to 300 lunges (per leg), I personally like lunges a lot more and they seem to like me more as well with how my ankles, knees, and hips feel after. I might give a modified Murph a go here in the next week or so - 1 mile run, 100 pull-ups, 200 push-ups, 300 lunges (per leg), 1 mile run w/ 10kg vest shooting for under 60:00.

12/3 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.

12/4 - Strength Work; 100 pull-ups, 200 push-ups, 300 walking lunges (per leg) w/ 10kg vest in 60:00.

[Kerry1960]

30 r20 today. Started steady and gradually increased pace. 615 strokes. DF 127

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,958m 2:09.3 162 856 20
6:00.0 1,367m 2:11.6 153 827 20
12:00.0 1,379m 2:10.5 157 841 20
18:00.0 1,388m 2:09.6 160 852 21
24:00.0 1,403m 2:08.2 166 870 21
30:00.0 1,422m 2:06.5 173 893 21

[nick rockliff]

Put 60min on the PM5 but was a just incase toe in the water. Chest still not 100% but thought I'd see how it went.

Time Meters Pace Watts Cal/Hr S/M
40:11.8 10,245m 1:57.7 215 1038 25 138
4:00.0 1,022m 1:57.4 216 1044 25 125
8:00.0 1,023m 1:57.3 217 1046 26 131
12:00.0 1,023m 1:57.3 217 1046 26 133
16:00.0 1,023m 1:57.3 217 1046 26 137
20:00.0 1,023m 1:57.3 217 1046 26 137
24:00.0 1,023m 1:57.3 217 1046 25 142
28:00.0 1,022m 1:57.4 216 1044 25 143
32:00.0 1,023m 1:57.3 217 1046 25 145
36:00.0 1,022m 1:57.4 216 1044 25 147
40:00.0 1,023m 1:57.3 217 1046 25 146
40:11.8 19m 5:10.5 12 340 0 147

Started coughing around 30min in but thought I'd see how it was at 40min. HR was OK at 40min but was feeling chesty so thought I'd bin it off and come back at it next week. Pace was spot on at 40min with a sub 1:57 as my target. Max HR I've seen recently was 159 so plenty in reserve.

Will get this one out of the way first then move on to the HM with <1:57.9 split as my target. Then the 6k, 10k and finish the season with the 30 min which will be the toughest of them all.

[p_b82]

Not sure what I was going to do today; had a pretty s*** week at work so far with longish hours and not enough food & fluid or breaks

apparently I decided it would be 170W+ to start; at 2mins I started to ramp it and the rate up until ~290W at the 3:05 point and then I died a bit & held on for what felt like an eternity until I reached 1k where I collapsed into a disgusting panting mess.

Time Meters Pace Watts Cal/Hr S/M
3:53.6 1,007m 1:55.9 224 1071 26 171

followed it with a 15min V slow pace cool down that my lungs were still sulking about.

Time Meters Pace Watts Cal/Hr S/M
15:00.0 3,188m 2:21.1 124 728 22 155
3:00.0 630m 2:22.8 120 713 22 146
6:00.0 633m 2:22.1 122 719 22 154
9:00.0 639m 2:20.8 125 731 22 157
12:00.0 640m 2:20.6 126 733 22 161
15:00.0 647m 2:19.1 130 747 22 161

Kinda felt I needed to do something like this - really tax the lungs properly; last time I did something comparable was back in July...

[Sakly]

Put 60min on the PM5 but was a just incase toe in the water. Chest still not 100% but thought I'd see how it went.

Time Meters Pace Watts Cal/Hr S/M
40:11.8 10,245m 1:57.7 215 1038 25 138
4:00.0 1,022m 1:57.4 216 1044 25 125
8:00.0 1,023m 1:57.3 217 1046 26 131
12:00.0 1,023m 1:57.3 217 1046 26 133
16:00.0 1,023m 1:57.3 217 1046 26 137
20:00.0 1,023m 1:57.3 217 1046 26 137
24:00.0 1,023m 1:57.3 217 1046 25 142
28:00.0 1,022m 1:57.4 216 1044 25 143
32:00.0 1,023m 1:57.3 217 1046 25 145
36:00.0 1,022m 1:57.4 216 1044 25 147
40:00.0 1,023m 1:57.3 217 1046 25 146
40:11.8 19m 5:10.5 12 340 0 147

Started coughing around 30min in but thought I'd see how it was at 40min. HR was OK at 40min but was feeling chesty so thought I'd bin it off and come back at it next week. Pace was spot on at 40min with a sub 1:57 as my target. Max HR I've seen recently was 159 so plenty in reserve.

Will get this one out of the way first then move on to the HM with <1:57.9 split as my target. Then the 6k, 10k and finish the season with the 30 min which will be the toughest of them all.

Sounds you are well on plan!

[Sakly]

Gym session today, started with my typical 15min skierg warmup

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,123m	1:49.1	269	1226	47
3:00.0	810m	1:51.1	255	1178	47
6:00.0	812m	1:50.8	257	1184	46
9:00.0	822m	1:49.4	267	1217	47
12:00.0	834m	1:47.9	279	1258	48
15:00.0	847m	1:46.2	292	1304	48

Intervals at the end of the session, timer set to 1:45 and then 5 rounds on every beep:
300m skierg - 300m rowErg - rest
This pattern gives ca. 35s rest between skierg and rowErg (including machine switching) and ca. 2:15 rest between rounds.
I averaged:
1,500m 4:45.8 1:35.2 SkiErg
1,500m 4:37.0 1:32.3 RowErg