What Training Have You Done Today?

[Dangerscouse]

The first 5k warmup was horrible. The second 5k warmup was vaguely less horrible, but then I got a grip and realised I could do something rather than wallowing in excuses for this lingering cold.

8:12.7 2,400 1:42.6 324 1413 30 161
0:19.2 100 1:36.0 396 1661 34 137
r: 0:30 117
3:07.3 900 1:44.0 311 1369 30 160
r: 0:30 35
3:05.5 900 1:43.0 320 1400 30 163
r: 0:30 30
1:40.8 500 1:40.8 342 1476 30 165
r182

[Jbrown1215]

1:33:28.3 24,000 1:56.8 219 1055 21
15:48.6 4,000 1:58.5 210 1022 21
15:42.2 8,000 1:57.7 214 1037 21
15:39.9 12,000 1:57.4 216 1042 21
15:31.0 16,000 1:56.3 222 1064 21
15:29.1 20,000 1:56.1 223 1068 21
15:17.5 24,000 1:54.6 232 1098 21

24k, my longest single piece on the Erg. First half steady, second half a little push, knowing tomorrow will be an enforced day off.

Might be 'bout time to hit that marathon, Alex. It's "only" a few thousand extra meters!

[Jbrown1215]

First attempt at the Erg Endurance Series Week 2 challenge, 4x2212m/2:20 rest, scored on the first interval's time as well as overall/total time. 4x2212 = 8848m, the height of Mt. Everest, and I'm sure some folks will feel just as hypoxic as a summit attempt at different points of this workout... Oof.

Our entire household's come down a head cold the last few days, thankfully this was very much the "above the neck" variety, and everything else felt fine. I'm sure conventional wisdom would've still said I should rest, but was a bit antsy and wanted to get a first attempt at Week 2 in the books to give myself plenty of time to rest up and game plan for a re-row.

Fortunately, the first attempt went well, enough so that I'd be content to have this stand as my submission for the week. I'll still re-row in a few days, but can take bigger risks knowing I've posted a good score already.

The first (very short) break after the hard opening 2k will spark some soul-searching, but just have to believe that (if you trust your fitness) the subsequent breaks will feel a bit better with well-paced 2nd & 3rd intervals...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
29:44.9	8,848	1:40.8	341	1473	28
7:07.7	2,212	1:36.6	387	1633	31
7:38.3	2,212	1:43.5	315	1383	27
7:37.4	2,212	1:43.3	317	1389	28
7:21.5	2,212	1:39.7	352	1511	30
r734				

[Sakly]

First attempt at the Erg Endurance Series Week 2 challenge, 4x2212m/2:20 rest, scored on the first interval's time as well as overall/total time. 4x2212 = 8848m, the height of Mt. Everest, and I'm sure some folks will feel just as hypoxic as a summit attempt at different points of this workout... Oof.

Our entire household's come down a head cold the last few days, thankfully this was very much the "above the neck" variety, and everything else felt fine. I'm sure conventional wisdom would've still said I should rest, but was a bit antsy and wanted to get a first attempt at Week 2 in the books to give myself plenty of time to rest up and game plan for a re-row.

Fortunately, the first attempt went well, enough so that I'd be content to have this stand as my submission for the week. I'll still re-row in a few days, but can take bigger risks knowing I've posted a good score already.

The first (very short) break after the hard opening 2k will spark some soul-searching, but just have to believe that (if you trust your fitness) the subsequent breaks will feel a bit better with well-paced 2nd & 3rd intervals...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
29:44.9	8,848	1:40.8	341	1473	28
7:07.7	2,212	1:36.6	387	1633	31
7:38.3	2,212	1:43.5	315	1383	27
7:37.4	2,212	1:43.3	317	1389	28
7:21.5	2,212	1:39.7	352	1511	30
r734				

Good first attempt!
Looking at this, I probably should reassess my plan

[alex9026]

Might be 'bout time to hit that marathon, Alex. It's "only" a few thousand extra meters!

Ha, I couldn't help but notice the May Concept challenge is a marathon...

Very strong benchmark set for the Erg series this week, fully expecting you to be at the top end again.

[Dangerscouse]

1:12:56.3 18,000 2:01.5 195 970 20 134
9:07.7 2,250 2:01.7 194 968 20 125
9:07.4 4,500 2:01.6 194 969 20 130
9:07.4 6,750 2:01.6 194 969 20 131
9:07.1 9,000 2:01.5 195 970 20 134
9:06.9 11,250 2:01.5 195 971 20 136
9:06.7 13,500 2:01.4 195 971 20 139
9:06.7 15,750 2:01.4 195 971 20 141
9:06.4 18,000 2:01.4 196 972 20 143

This felt a bit easier than it looked, not much more, but at least it felt more sustainable than thr abandoned 18k on Saturday.

[KeithT]

Did a 15k Sunday - was supposed to be an easy SS row but it turned into a slow but harder than expected row.

Instead of going by feel I decided to go at the faster end of SS pace and do 2:00 for an exact 1 hour and 15K. Started out in the high 1:50s and felt fine but then started feeling more tired than expected - backed off a little to 2:00 - 2:02. As I approached 10K I decided I hade to be on or below the 2:00 pace overall and went back to high 1:50s. At this time I knew I wasn't doing SS anymore as it was harder than it should have been for whatever reason. However, I stuck with plan and kept pace and actually went a little quicker at 1:59.5 overall. Now this is still a slow pace and I wasn't pushing hard but a perfect example of not listening to your body when the plan was SS. This is why I have done more and more eyes closed SS rows and will continue to as when I watch monitor on slow rows I start making decisions to hit certain numbers.

[Sakly]

Did a 15k Sunday - was supposed to be an easy SS row but it turned into a slow but harder than expected row.

Instead of going by feel I decided to go at the faster end of SS pace and do 2:00 for an exact 1 hour and 15K. Started out in the high 1:50s and felt fine but then started feeling more tired than expected - backed off a little to 2:00 - 2:02. As I approached 10K I decided I hade to be on or below the 2:00 pace overall and went back to high 1:50s. At this time I knew I wasn't doing SS anymore as it was harder than it should have been for whatever reason. However, I stuck with plan and kept pace and actually went a little quicker at 1:59.5 overall. Now this is still a slow pace and I wasn't pushing hard but a perfect example of not listening to your body when the plan was SS. This is why I have done more and more eyes closed SS rows and will continue to as when I watch monitor on slow rows I start making decisions to hit certain numbers.

I constantly cover up the PM5 and flip the smartphone in steady rows. Only remaining time/meters and HR visible. Don't mind about pace, be it 2:00 or 2:06. Works wonders for me.

[p_b82]

Random distance to tick over 100k for the month - last one was the holiday challenge in december (which over the month was 10w slower).

leg was a bit tingly today at the finish, but as I've hardly been doing any sort of distance this season it's no real surprise.

It is nice being able to zone out for the first 7500m completely again - whereas before I'd have been fidgeting from about 4k onwards.

Time Meters Pace Watts Cal/Hr S/M
51:59.1 11,567 2:14.8 143 791 23 169
8:35.9 1,900 2:15.7 140 781 23 154
8:31.8 3,800 2:14.6 143 793 23 163
8:33.0 5,700 2:15.0 142 789 23 167
8:32.8 7,600 2:14.9 142 790 23 171
8:33.0 9,500 2:15.0 142 789 23 173
8:29.4 11,400 2:14.0 145 800 24 178
0:43.3 11,567 2:09.6 161 852 24 179

[Dangerscouse]

This is why I have done more and more eyes closed SS rows and will continue to as when I watch monitor on slow rows I start making decisions to hit certain numbers.

You know I love these type of rows, as you just disengage the ego and start to learn what your body is telling you rather than doing what you think you should be doing. Just let the pace settle whether it needs to be on any given day. It's only training after all and training needs to be tailored as well as specific.

[Dangerscouse]

Random distance to tick over 100k for the month - last one was the holiday challenge in december (which over the month was 10w slower).

leg was a bit tingly today at the finish, but as I've hardly been doing any sort of distance this season it's no real surprise.

It is nice being able to zone out for the first 7500m completely again - whereas before I'd have been fidgeting from about 4k onwards.

The new seat seems to be working wonders for you, and you're also going faster as an unintended consequence

[Dangerscouse]

52:06.8 12,000 2:10.2 158 844 17 115
6:27.4 1,500 2:09.1 163 859 18 111
6:33.5 3,000 2:11.1 155 833 17 113
6:32.2 4,500 2:10.7 157 839 17 115
6:31.9 6,000 2:10.6 157 840 17 116
6:30.3 7,500 2:10.1 159 847 17 114
6:29.7 9,000 2:09.9 160 849 18 120
6:30.8 10,500 2:10.2 158 844 17 117
6:31.0 12,000 2:10.3 158 844 17 118

I was planning on a rest day, but I woke up fairly early so I decided to make tomorrow a rest day. No ego involved today, so I just rowed and thought about all sorts of stuff

[putridp]

A fun one yesterday and a break from the norm. 5000m rate 24, I planned to go at a conservative 1:52 but I find it difficult to modulate pressure when I'm at near maximum stroke energy.

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
18:22.4	5,000	1:50.2	262	24	164
3:42.0	1,000	1:51.0	256	24	158
3:42.0	2,000	1:51.0	256	24	163
3:41.1	3,000	1:50.5	259	24	165
3:39.8	4,000	1:49.9	264	24	167
3:37.3	5,000	1:48.6	273	24	170

[p_b82]

The new seat seems to be working wonders for you, and you're also going faster as an unintended consequence

I did make a concerted effort to start to go a bit harder in my rows in Jan - but I think there has been an uptick in the "sustainable pace" recently.

just being able to relax into things I think it making a difference - after 2 rows only mind - but if nothing else, I want to get on the erg again rather than doing it because I know I should.

I did take a look at my drive length yesterday and has become quite short - so once I've settled in with the new pad I need to see where that reduction has come in. (it seems to be about 8-10cms)

I think it's probably at the catch & some at the finish.
I'm hardly lifting my heels, and that = shins not vertical for me; but that may not be an entirely bad thing, as then my right calf/knee doesn't feel like it's squashed & my drive quality is actually better from the start.
At the finish I don't feel I have as much lean back - and I think that crept in after the back spasm last year.