What Training Have You Done Today?

[petererg]

Only 10k steady today as I ran out of time.

Time Meters Pace Watts Cal/Hr S/M
45:54.8 10,299m 2:13.7 146 803 18 130
10:00.0 2,248m 2:13.4 147 806 18 131
20:00.0 2,247m 2:13.5 147 806 18 128
30:00.0 2,242m 2:13.8 146 802 19 133
40:00.0 2,246m 2:13.5 147 805 20 132
45:54.8 1,316m 2:14.8 143 791 19 130

[Sakly]

Easy 10min skierg warmup in the gym.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
10:05.2	2,647m	1:54.3	234	1106	33
5:00.0	1,310m	1:54.5	233	1102	43
10:00.0	1,318m	1:53.8	237	1117	44
10:05.2	20m	2:10.0	159	848	12

Reduced reps of the exercises a bit, but felt good throughout, so hopefully my body thinks the same. Will see tomorrow

[PleaseLockIn]

It's going to be tough. But I will hang on for dear life. I have abandoned all plans on staying very close to Nomark's PBs for the time being.

+1 Nomark is 6ft1 and 205 lbs. I agree that comparison is the thief of achievement so should only be used positively as an encouragement, but with similar fitness Nomark will be quicker on the short stuff. I haven't broken 1:45 for 9 years, but in that time I pulled an HM at 2:05.5 pace. You are doing a different plan and have a different body size so why assume that you will match his performance? Also there is a huge difference between te single compulsory interval session required by BPP and the 2 a week in 5k plan as well as the shorter rests and greater number of reps. .

Yep. +2. I don't read this thread regularly but I'm seeing my name a lot all of a sudden, which is very flattering but also madness.

PLI I think we started the BPP at a similar time and with similar performance so superficially it might look like we are on the same trajectory but rowing is not a fair sport as weight and lever length play a very large part.

"Comparison is the thief of joy" as Teddy Roosevelt said, so don't do it! Just try and be better than you were last week. That's the only comparison that matters. And if you are injured be kind to yourself if you aren't improving as quickly as you want. You can still bank the fitness gains and you will feel the benefit once you are recovered.

I tend to agree with you. I will focus on recovering from my injury. It is better to be conservative now than to push hard now and be injured later. At least now my shins are very close to vertical, and I can get back most of my stroke length. In fact I have improved my flexibility - at the end of the stroke part of my chest touches my legs when before I could only get abs to touch. This is while keeping my back straight.

Yes, the plans are different, but my plans are muchmore intense, which would mean I would be able to improve quicker (provided i recover well).

I do realize the huge difference. At least now I know I am not bad at rowing at all, and I have continued to pull through. The issue is that many teams (including my uni team) are open weight and open height, which means I am heavily disadvantaged compared to my peers. Thus I compensate with a longer stroke and utter willpower.

Week 3 Day 2 5k PP
6*1000m 1R, done at 4:17.x r24, 4:17 r24, 4:17.x r24, 4:18.x r25, 4:17.x r25, 4:16.x r24

While i have failed to hold 2:08.x for all intervals, I managed it on average. I originally planned to hold all intervals at r24 but as it got to the fourth interval I almost gave up. I had to raise the rate to hold the pace.

The rests weren't too consistent, but around 1 minute ballpark. Overall it was an alright session.

Day 3 would be quite light - with my intense rowing plan, 2x/wk strength/AW training to maintain other muscles, and PE lessons in uni (US-style system) I have to take it very light to be able to make it through. Polarized training to the fullest.

[iain]

...the plans are different, but my plans are muchmore intense, which would mean I would be able to improve quicker (provided i recover well).

I do realize the huge difference. At least now I know I am not bad at rowing at all, and I have continued to pull through. The issue is that many teams (including my uni team) are open weight and open height, which means I am heavily disadvantaged compared to my peers. Thus I compensate with a longer stroke and utter willpower.

Week 3 Day 2 5k PP
6*1000m 1R, done at 4:17.x r24, 4:17 r24, 4:17.x r24, 4:18.x r25, 4:17.x r25, 4:16.x r24

While i have failed to hold 2:08.x for all intervals, I managed it on average. I originally planned to hold all intervals at r24 but as it got to the fourth interval I almost gave up. I had to raise the rate to hold the pace.

Well done, your most consistently paced intervals on one of the hardest sessions. Next up is getting your long intervals a bit closer to this pace, but start at the average of the last one and try not to drop from this and finish quicker if only for the last 200M of the final interval. The 2ks are just a bit of "fun" to track progress, although getting through a tough 2k will help set you up for the longer intervals.

Re size, as I said before, OTW there is a benefit of being lighter that partly offsets the raw power. In the summer you might like to try and get out on the river as you will probably be fighting for one of the bow pair seats and good technique is even more key there than elsewhere due to the impact on the run of the boat, that will then mean that you are not against the "monsters" who usually fill the middle seats.

[Dangerscouse]

1:25:39.0 21,097m 2:01.7 194 966 19 129
12:11.9 3,000m 2:01.9 193 963 20 122
12:11.2 6,000m 2:01.8 193 965 20 125
12:10.8 9,000m 2:01.8 194 966 20 130
12:10.6 12,000m 2:01.7 194 967 20 131
12:10.7 15,000m 2:01.7 194 966 20 133
12:10.0 18,000m 2:01.6 194 968 20 133
12:10.2 21,000m 2:01.7 194 968 20 131
0:23.6 21,097m 2:01.6 194 969 18 131

Seventh consecutive day of training and weight training last night theoretically meant that this should have been a bit of a struggle.

I could have done more if I had the time, so some days are just better than others for no discernable reason.

[alex9026]

Seventh consecutive day of training and weight training last night theoretically meant that this should have been a bit of a struggle.

I could have done more if I had the time, so some days are just better than others for no discernable reason.

You're going well at the minute Stu, any particular goals/plan lined up?

[Dangerscouse]

You're going well at the minute Stu, any particular goals/plan lined up?

Thanks Alex. Tbh, I just want to rediscover that burning desire to dig in and keep exceeding my expectations. I'm far too inclined in recent months to wimp out, avoid sessions or make excuses, and then have a brief flicker of motivation to try and beat teammates' performances.

2024 was a write off and was marred by something close to depression, but not enough to let me say it was that, so 2025 is going to be better. Probably not 'PB better', but you never know.

[nick rockliff]

AT type session this evening with a 4 x 2k r25 with 4 min recovery.

Time Meters Pace Watts Cal/Hr S/M
30:22.8 8,000m 1:53.9 237 1114 24 145
7:36.0 2,000m 1:54.0 236 1113 24 140
7:36.1 2,000m 1:54.0 236 1112 25 145
7:35.8 2,000m 1:53.9 237 1114 25 147
7:35.0 2,000m 1:53.7 238 1118 25 148
r70m

[Sakly]

First valid training session on the rower after illness. Not fully recovered yet, but feeling well enough for an easier session.
HR higher as typical, but expected.
Hope I can pick up my training schedule to get prepared for the marathon

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,523m	2:03.9	184	932	18	87
7:30.0	1,810m	2:04.3	182	927	18	139
15:00.0	1,816m	2:03.8	184	933	18	137
22:30.0	1,818m	2:03.7	185	935	18	141
30:00.0	1,817m	2:03.8	184	934	18	140
37:30.0	1,812m	2:04.1	183	929	18	141
45:00.0	1,815m	2:03.9	184	932	18
52:30.0	1,819m	2:03.6	185	936	18
1:00:00	1,817m	2:03.8	184	934	18

[Kerry1960]

Trying to bring in at least 1, maybe 2, 2k training type sessions per week in the hope of doing a sub 7:30 2k before the end of the season.

Tried 5 x 750 3:30r today. HD'd on final interval when trying to go sub 1:50 but early days yet on these type of sessions which I haven't done for 5-6 months so I'm not too discouraged.

Time Meters Pace Watts Cal/Hr S/M
11:15.7 3,000m 1:52.6 245 1143 30
2:50.7 750m 1:53.8 237 1117 30
2:49.4 750m 1:52.9 243 1136 30
2:48.2 750m 1:52.1 248 1154 30
2:47.5 750m 1:51.6 251 1165 30

[petererg]

10 min warm up followed by a faster 10k at 2:00. This felt much easier than last week. I hope that this a sign that my fitness is coming back.

Time Meters Pace Watts Cal/Hr S/M
39:52.6 10,000m 1:59.6 204 1003 24 150
4:00.0 1,000m 2:00.0 203 997 23 143
3:59.6 2,000m 1:59.8 204 1000 24 147
4:00.2 3,000m 2:00.1 202 995 24 147
3:59.8 4,000m 1:59.9 203 998 24 148
3:59.2 5,000m 1:59.6 205 1004 24 150
3:59.4 6,000m 1:59.7 204 1002 25 151
3:59.5 7,000m 1:59.7 204 1001 25 151
3:59.6 8,000m 1:59.8 204 1000 25 153
3:59.1 9,000m 1:59.5 205 1004 25 155
3:56.0 10,000m 1:58.0 213 1033 26 156

[alex9026]

26:29.7 7,500m 1:45.9 294 1311 25
5:21.4 1,500m 1:47.1 285 1279 26
r: 5:00 19m
5:21.1 1,500m 1:47.0 285 1282 25
r: 5:00 24m
5:19.1 1,500m 1:46.3 291 1300 25
r: 5:00 17m
5:17.1 1,500m 1:45.7 296 1320 26
r: 5:00 18m
5:11.0 1,500m 1:43.6 314 1381 26

I had the intention of kicking off my 500m program, but I'm feeling a little too out of shape to do it, and myself, justice. So, a few cycles of Pete Plan lunch hour to sharpen up my 2k fitness. For reference, I last averaged under 1:42 at r27/28 on this session back in August. Set a benchmark here, looking at 1:45's next time (three weeks) out.

[alex9026]

Thanks Alex. Tbh, I just want to rediscover that burning desire to dig in and keep exceeding my expectations. I'm far too inclined in recent months to wimp out, avoid sessions or make excuses, and then have a brief flicker of motivation to try and beat teammates' performances.

2024 was a write off and was marred by something close to depression, but not enough to let me say it was that, so 2025 is going to be better. Probably not 'PB better', but you never know.

That's a fair answer and ultimately, we have to put our mental health first. For me, sometimes exercise (not necessarily "training") does my mind wonders, but at others, it is the last thing I want to do (ala myself last October). Either way, good to see you at it, I can't help but admire the daily consistency.

[PleaseLockIn]

...the plans are different, but my plans are muchmore intense, which would mean I would be able to improve quicker (provided i recover well).

I do realize the huge difference. At least now I know I am not bad at rowing at all, and I have continued to pull through. The issue is that many teams (including my uni team) are open weight and open height, which means I am heavily disadvantaged compared to my peers. Thus I compensate with a longer stroke and utter willpower.

Week 3 Day 2 5k PP
6*1000m 1R, done at 4:17.x r24, 4:17 r24, 4:17.x r24, 4:18.x r25, 4:17.x r25, 4:16.x r24

While i have failed to hold 2:08.x for all intervals, I managed it on average. I originally planned to hold all intervals at r24 but as it got to the fourth interval I almost gave up. I had to raise the rate to hold the pace.

Well done, your most consistently paced intervals on one of the hardest sessions. Next up is getting your long intervals a bit closer to this pace, but start at the average of the last one and try not to drop from this and finish quicker if only for the last 200M of the final interval. The 2ks are just a bit of "fun" to track progress, although getting through a tough 2k will help set you up for the longer intervals.

Re size, as I said before, OTW there is a benefit of being lighter that partly offsets the raw power. In the summer you might like to try and get out on the river as you will probably be fighting for one of the bow pair seats and good technique is even more key there than elsewhere due to the impact on the run of the boat, that will then mean that you are not against the "monsters" who usually fill the middle seats.

Yes, the drag issue. I would need OTW experience anyway as I can't compete with the monsters filling the middle seats. And this is a strong East Asian team, which while not bad, pales to the standard required by top UK teams (Brookes requires sub 6:30 for U19), let alone the top US teams (they want college freshment at sub 6:20 or sub 6:10 2k)

I used to think I could fight for a middle seat, until I tried but failed to close the PB gap between myself (with a not bad fitness background) and an over 6', over 200lb sedentary person who never exercised.

I won't chase PBs every week - it simply is notpossible for me. I have seen beginners who smash their PBs every week - great for them, but I play the long game. I focus on my results. This pace would not have been possible in this time frame with the BPP. I repeat this in my head as sometimes I have these unwanted thoughts telling me to go back to the BPP.

No, I will not go back to the BPP. I have to do something radical if I want to make it as a decent university rower.

On week 7 I could try breaking my 2k PB, and on week 9 I could try getting a new 5k PB.

Week 3 Day 3
Simply as much steady state as possible. Not all of it on the rower, as I had personal issues. But I did my best to supplement what I could for steady state.

I also took it very lightly as keeping this plan while having to do decently in my PE required lessons in university and trying to maintain upper-body strength is very intense. I simply do not understand how people can go very hard on steady state many times a week and maintain it, and I will not attempt to copy that.

Jogging, walking, biking, rowing, whatever it took. I need to do what it takes to avoid burnout.

My tumultuous life had already delayed me from taking many opportunties and made me miss many more. While I cannot turn back the clock, I can act now to limit the damage done to me.

[alex9026]

I used to think I could fight for a middle seat, until I tried but failed to close the PB gap between myself (with a not bad fitness background) and an over 6', over 200lb sedentary person who never exercised.

I won't chase PBs every week - it simply is notpossible for me. I have seen beginners who smash their PBs every week - great for them, but I play the long game. I focus on my results. This pace would not have been possible in this time frame with the BPP. I repeat this in my head as sometimes I have these unwanted thoughts telling me to go back to the BPP.

No, I will not go back to the BPP. I have to do something radical if I want to make it as a decent university rower.

On week 7 I could try breaking my 2k PB, and on week 9 I could try getting a new 5k PB.

Week 3 Day 3
Simply as much steady state as possible. Not all of it on the rower, as I had personal issues. But I did my best to supplement what I could for steady state.

I also took it very lightly as keeping this plan while having to do decently in my PE required lessons in university and trying to maintain upper-body strength is very intense. I simply do not understand how people can go very hard on steady state many times a week and maintain it, and I will not attempt to copy that.

Jogging, walking, biking, rowing, whatever it took. I need to do what it takes to avoid burnout.

My tumultuous life had already delayed me from taking many opportunties and made me miss many more. While I cannot turn back the clock, I can act now to limit the damage done to me.

There is a lot to unpack with this but I'll keep it brief and hopefully not come across as too harsh and blunt...

You spend a lot of time comparing yourself to others and what they may or may not be doing. Get that out of your head. Excuse me for being presumptuous, but I attribute it to the toxic social media society that bangs on about how egotistical twerps (not necessarily in rowing circles I'd like to add!) are performing at 110% every week. They are not. We have some very experienced rowers on this forum, they aren't going very hard on steady state sessions.

Beginners will often PB every week, it's a rite of passage and one we should enjoy. A lot of this won't necessarily be due to rapid increases in fitness, it can often be technique related and an inner desire to find that extra gear and dig that little deeper. Seven seconds and a few months separated my most recent 2k PB's. I was nearly physically ill on my second effort, I wasn't seven seconds quicker solely on fitness improvements. You lift in a gym? Follow any proven program that promotes linear progression and you'll PB every week, that's the point.

Tumultuous life? It sounds to me like you've been given quite a privileged opportunity. Rowing in the UK is considered a minority sport due to costs and obviously river/lake availability. There is a reason one of the most famous boat races in the World is contested by universities that a very small percentile of students across the World will even consider applying for...