What Training Have You Done Today?

[Jbrown1215]

Attempt #2 at the Erg Endurance Week 2 challenge, 4x2212m/2:20r, scored on 1) time of first interval, and 2) total time. Was able to use my learnings from Sunday's first attempt to build a solid race plan that I executed well, improving on my first attempt's score on every interval. No more Week 2 attempts as I'll need to get Week 3's attempts done on Sat/Sun due to an erg-free family vacation next week!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
29:32.5	8,848	1:40.1	348	1498	29
7:02.9	2,212	1:35.5	401	1678	32
7:36.0	2,212	1:43.0	320	1399	28
7:33.3	2,212	1:42.4	325	1419	29
7:20.2	2,212	1:39.5	355	1522	31
r574

[nick rockliff]

Just a 30r20 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,503 1:59.9 203 997 20 134
5:00.0 1,250 2:00.0 203 997 20 124
10:00.0 1,251 1:59.9 203 998 20 131
15:00.0 1,250 2:00.0 203 997 20 133
20:00.0 1,250 2:00.0 203 997 20 138
25:00.0 1,251 1:59.9 203 998 20 140
30:00.0 1,251 1:59.9 203 998 20 143

[Dangerscouse]

1:24:43.9 21,097 2:00.4 200 988 19 136
12:02.8 3,000 2:00.4 200 989 20 129
12:01.6 6,000 2:00.2 201 992 20 133
12:03.4 9,000 2:00.5 200 987 20 135
12:02.7 12,000 2:00.4 200 989 20 137
12:03.6 15,000 2:00.6 200 986 20 140
12:02.8 18,000 2:00.4 200 989 20 141
12:03.6 21,000 2:00.6 200 986 20 141
0:23.3 21,097 2:00.1 202 995 18 142

This was maybe faster than it should have been, but it felt like the right thing to do as I've had too many slower / weaker sessions in the past few weeks.

[alex9026]

Strong effort, Alex. So hard to feel like you got these workouts just right on the first try -- still ~2 days left for a re-row!

There was, but not this week, will have to go harder next week (should get two efforts in) to make some places back!

Terrific second attempt btw.

[alex9026]

1:01:15.4 16,101 1:54.1 235 1110 21
15:24.8 4,000 1:55.6 227 1079 21
15:14.9 8,000 1:54.3 234 1105 21
15:07.3 12,000 1:53.4 240 1125 21
15:05.2 16,000 1:53.1 242 1131 22
0:23.2 16,101 1:54.8 231 1095 21

This week's easy metres were spent out on the bike yesterday, so wanted a harder but sustainable distance piece today.

The best thing to come from last week's 24k is that 16k feels relatively short now

[Sakly]

Yesterday I tried a warmup for ergenduranceseries and failed horribly. Switched to a low rate steady 30min and failed horribly again after 9mins - no pop, no drive, no energy at all. My watch agreed giving me a training readiness 7 out of 100
Skipped the whole thing and had a hot bath instead

Today I got out of bed and my watch gave me a training readiness 1 out of 100
What shall I say, not far from the truth by feel.
It is the last day to set a score, so no excuses to skip the workout anymore. 10min warmup felt much better than yesterday, but far from good. Plans I made on release day of the workout went out the window before start, I knew I will be much slower.
Put in what was possible for the first interval, then tried +5. No power for the 3rd left, only low rate paddling trying to push a bit on each stroke. Upped the rate in the last one with much less power in strokes to get the pace down a bit again and I knew it will be over after that one.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
31:47.5	8,848	1:47.7	279	1261	24	175
7:38.4	2,212	1:43.6	315	1382	27	174
7:59.1	2,212	1:48.2	276	1248	24	175
8:12.8	2,212	1:51.3	253	1171	22	174
7:57.2	2,212	1:47.8	279	1259	27	179

On a solid day I would have tried for ca. 4s faster splits, but I am not able to fit these workouts in my training schedule. Weekly hard workouts (when several attempts would make sense too) are too much to fit for me. So it's very likely this was the first and last time I participated in such competition.

[nick rockliff]

One of my favourite sessions to end the week with a 10kr22

Time Meters Pace Watts Cal/Hr S/M
39:37.4 10,000 1:58.8 208 1017 22 139
3:57.8 1,000 1:58.9 208 1016 22 124
3:57.6 2,000 1:58.8 209 1018 22 131
3:57.7 3,000 1:58.8 208 1017 22 135
3:57.7 4,000 1:58.8 208 1017 22 136
3:57.9 5,000 1:58.9 208 1015 22 140
3:57.6 6,000 1:58.8 209 1018 22 142
3:57.8 7,000 1:58.9 208 1016 22 144
3:57.8 8,000 1:58.9 208 1016 22 147
3:57.9 9,000 1:58.9 208 1015 22 147
3:57.6 10,000 1:58.8 209 1018 22 145

[p_b82]

Would much rather have been sat in the garden with something cold at the end of the week, but a okish session.

pm5 said all the splits were on 2.11; so annoyed 2 weren't in the log lol

Time Meters Pace Watts Cal/Hr S/M
32:45.0 7,500 2:11.0 156 835 22 165
6:33.1 1,500 2:11.0 156 835 22 153
6:32.9 3,000 2:10.9 156 836 22 164
6:33.1 4,500 2:11.0 156 835 22 167
6:32.8 6,000 2:10.9 156 836 22 171
6:33.1 7,500 2:11.0 156 835 22 171

[Jbrown1215]

Yesterday I tried a warmup for ergenduranceseries and failed horribly. Switched to a low rate steady 30min and failed horribly again after 9mins - no pop, no drive, no energy at all. My watch agreed giving me a training readiness 7 out of 100
Skipped the whole thing and had a hot bath instead

Today I got out of bed and my watch gave me a training readiness 1 out of 100
What shall I say, not far from the truth by feel.
It is the last day to set a score, so no excuses to skip the workout anymore. 10min warmup felt much better than yesterday, but far from good. Plans I made on release day of the workout went out the window before start, I knew I will be much slower.
Put in what was possible for the first interval, then tried +5. No power for the 3rd left, only low rate paddling trying to push a bit on each stroke. Upped the rate in the last one with much less power in strokes to get the pace down a bit again and I knew it will be over after that one.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
31:47.5	8,848	1:47.7	279	1261	24	175
7:38.4	2,212	1:43.6	315	1382	27	174
7:59.1	2,212	1:48.2	276	1248	24	175
8:12.8	2,212	1:51.3	253	1171	22	174
7:57.2	2,212	1:47.8	279	1259	27	179

On a solid day I would have tried for ca. 4s faster splits, but I am not able to fit these workouts in my training schedule. Weekly hard workouts (when several attempts would make sense too) are too much to fit for me. So it's very likely this was the first and last time I participated in such competition.

You're too hard on yourself, Sascha. Looking at people's results, most seemed to finish Week 2's workout around ~7 splits slower than 2k PB pace. Granted, you're probably faster now than your 6:37 PB would suggest, but squeezing down to 1:43-1:44 average would've probably been much tougher than it might seem.

Maybe for Week 3 aim to get two attempts in; do the first on Sat or Sun, giving you at least a couple days to rest up and recover before a more calculated and confident re-row later in the week. Now that may not matter at all if the Endurance Series isn't a priority for you, but I'm treating this as one of my biggest events of the year so all my other training is built around being fresh and ready for whatever diabolical workouts the organizers throw our way.

[Jbrown1215]

Active recovery row today, made a bit more exciting by the pursuit of OCD perfection. A near miss!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
40:00.0	10,001	1:59.9	203	997	20	127
5:00.0	1,250	2:00.0	203	997	20	123
10:00.0	1,250	2:00.0	203	997	20	126
15:00.0	1,250	2:00.0	203	997	20	126
20:00.0	1,250	2:00.0	203	997	20	127
25:00.0	1,250	2:00.0	203	997	20	129
30:00.0	1,250	2:00.0	203	997	20	130
35:00.0	1,250	2:00.0	203	997	20	128
40:00.0	1,250	2:00.0	203	997	20	134

[Sakly]

You're too hard on yourself, Sascha. Looking at people's results, most seemed to finish Week 2's workout around ~7 splits slower than 2k PB pace. Granted, you're probably faster now than your 6:37 PB would suggest, but squeezing down to 1:43-1:44 average would've probably been much tougher than it might seem.

Maybe for Week 3 aim to get two attempts in; do the first on Sat or Sun, giving you at least a couple days to rest up and recover before a more calculated and confident re-row later in the week. Now that may not matter at all if the Endurance Series isn't a priority for you, but I'm treating this as one of my biggest events of the year so all my other training is built around being fresh and ready for whatever diabolical workouts the organizers throw our way.

Not too hard on myself, only summarizing the fact I don't get enough rest with weekly planned hard sessions aside my strength training, which still has focus - at least 50/50 to rowing. At the moment I am wearing me down.
As I needed to shift the erg workout to yesterday, I also had a strength session in the evening (which surprisingly felt really good), which was already planned beginning of the week. As I train with a partner, it is more difficult to re-plan sessions shortly.
This morning I think more of a complete rest day (training wouldn't be possible, even if I wanted!) today and tomorrow is a shorter (1h) training session on the water for dragonboat. So weekend is already lost. Mo, Wed strength sessions. Most probably Sat the next one, so I have Fr for a hard rowing session. This is why I only get one attempt in
The strength sessions recently have very high intensity, so mostly I need rest between them. In the past I filled the days with long steady rows, which I skip currently as well.
I think I will reduce the intensity of my strength sessions to get back more time on the rower and get better recovery. Perhaps already next week and see what benefits it gives. I assume it will take longer than few days for my body to ramp up to 70-80% again

[Dangerscouse]

90% didn't want to do this. I couldn't do it this morning as I was tired, so I resolved to get it done at lunchtime.

It was a bit random, not least as the seventh interval was done strapless as I lost track and didn't get strapped in before I had to start again. Eighth interval almost didn't happen at all, followed by a 4k cooldown.

Intervals with Undefined Rests

Time Meters Pace Watts Cal/Hr S/M
29:45.1 8,000 1:51.5 252 1167 24 142
4:14.1 1,000 2:07.0 171 887 18 110
r: 0:13 9
4:08.3 1,000 2:04.1 183 929 19 117
r: 0:22 9
3:43.3 1,000 1:51.6 251 1165 24 142
r: 0:55 15
3:29.3 1,000 1:44.6 305 1351 29 152
r: 1:24 21
3:29.2 1,000 1:44.6 306 1352 29 149
r: 1:57 21
3:32.6 1,000 1:46.3 291 1302 28 157
r: 1:59 21
3:33.4 1,000 1:46.7 288 1291 26 160
r: 2:06 24
3:34.7 1,000 1:47.3 283 1273 26 161
r: 2:04 22
r142