What Training Have You Done Today?

[jcross485]

Still balancing strength work with some erg work in anticipation of a personal challenge I have at the end of the month; the erg work more or less is a supplement to the strength work as the personal challenge has an endurance component to it as well.

That said, despite erg volume and frequency being down a bit, some of the workouts have been pretty encouraging and give me optimism as I feel like I'll be starting more erg specific work and goals from a good baseline. Here's a session from this morning (2.5k warm up, 10 x 500m around 2k power w/ 2:00 rest, 2.5k cool down):

Time Meters Pace Watts Cal/Hr S/M
37:48.3 10,000 1:53.4 240 1125 23 153

5:08.6 1,250 2:03.4 186 940 19 136
5:08.4 1,250 2:03.3 186 941 19 140
r: 1:00 31
1:44.3 500 1:44.3 308 1361 29 164
r: 2:00 34
1:44.3 500 1:44.3 308 1361 29 163
r: 2:00 32
1:44.1 500 1:44.1 310 1367 29 166
r: 2:00 32
1:43.9 500 1:43.9 312 1373 29 167
r: 2:00 34
1:43.8 500 1:43.8 313 1377 29 167
r: 2:00 34
1:43.6 500 1:43.6 315 1383 29 169
r: 2:00 30
1:43.3 500 1:43.3 318 1392 29 171
r: 2:00 33
1:43.0 500 1:43.0 320 1402 29 172
r: 2:00 35
1:42.8 500 1:42.8 322 1408 29 173
r: 2:00 35
1:41.4 500 1:41.4 336 1455 30 175
r: 2:00 37
5:08.3 1,250 2:03.3 187 942 19 141
5:08.4 1,250 2:03.3 186 941 19 142
r367

[Kerry1960]

Still balancing strength work with some erg work in anticipation of a personal challenge I have at the end of the month; the erg work more or less is a supplement to the strength work as the personal challenge has an endurance component to it as well.

That said, despite erg volume and frequency being down a bit, some of the workouts have been pretty encouraging and give me optimism as I feel like I'll be starting more erg specific work and goals from a good baseline. Here's a session from this morning (2.5k warm up, 10 x 500m around 2k power w/ 2:00 rest, 2.5k cool down):

Time Meters Pace Watts Cal/Hr S/M
37:48.3 10,000 1:53.4 240 1125 23 153

5:08.6 1,250 2:03.4 186 940 19 136
5:08.4 1,250 2:03.3 186 941 19 140
r: 1:00 31
1:44.3 500 1:44.3 308 1361 29 164
r: 2:00 34
1:44.3 500 1:44.3 308 1361 29 163
r: 2:00 32
1:44.1 500 1:44.1 310 1367 29 166
r: 2:00 32
1:43.9 500 1:43.9 312 1373 29 167
r: 2:00 34
1:43.8 500 1:43.8 313 1377 29 167
r: 2:00 34
1:43.6 500 1:43.6 315 1383 29 169
r: 2:00 30
1:43.3 500 1:43.3 318 1392 29 171
r: 2:00 33
1:43.0 500 1:43.0 320 1402 29 172
r: 2:00 35
1:42.8 500 1:42.8 322 1408 29 173
r: 2:00 35
1:41.4 500 1:41.4 336 1455 30 175
r: 2:00 37
5:08.3 1,250 2:03.3 187 942 19 141
5:08.4 1,250 2:03.3 186 941 19 142
r367

Really nice session. 8 x500 r2 is known to be a 2k indicator. If that is true its pointing to a 2k significantly under 7 mins based on this session.

[nick rockliff]

Did a 10kr20 this evening

Time Meters Pace Watts Cal/Hr S/M
40:59.1 10,000 2:02.9 188 948 20 129
4:05.9 1,000 2:02.9 188 948 20 115
4:06.0 2,000 2:03.0 188 947 20 120
4:05.9 3,000 2:02.9 188 948 20 124
4:05.8 4,000 2:02.9 189 948 20 126
4:06.0 5,000 2:03.0 188 947 20 129
4:05.9 6,000 2:02.9 188 948 20 132
4:05.9 7,000 2:02.9 188 948 20 134
4:06.0 8,000 2:03.0 188 947 20 135
4:05.9 9,000 2:02.9 188 948 20 137
4:05.7 10,000 2:02.8 189 949 20 139

[iain]

Gym session yesterday evening was very hard again, but performance was top. Only on these cardio stuff my body bails out currently and recovery is on lowest possible level atm.

Allergies are immune responses and so make your body work harder so sapping your endurance without effecting your muscles.

[jcross485]

Really nice session. 8 x500 r2 is known to be a 2k indicator. If that is true its pointing to a 2k significantly under 7 mins based on this session.

Thank you!

Right now, I do feel as though my fitness is in a good place overall and because of the challenge I've been working towards, I've built a pretty good work capacity and have the ability right now to hit pretty good volume. I do think my top end is a bit lacking (meaning max 100m / 500m efforts) and I do think taking this type of effort out for longer distances is a bit lacking, but knowing I can knock out a total of 5k of volume at this intensity without feeling buried at the end is encouraging.

8 x 500m r2 is somewhat known to be a good predictor but I would think that cutting rest down slightly to something more along the lines of 1:1 work:rest would be a bit better predictor. It's only ~15 - 18 seconds per interval but that adds up quick IMO.

[Kerry1960]

Really nice session. 8 x500 r2 is known to be a 2k indicator. If that is true its pointing to a 2k significantly under 7 mins based on this session.

Thank you!

Right now, I do feel as though my fitness is in a good place overall and because of the challenge I've been working towards, I've built a pretty good work capacity and have the ability right now to hit pretty good volume. I do think my top end is a bit lacking (meaning max 100m / 500m efforts) and I do think taking this type of effort out for longer distances is a bit lacking, but knowing I can knock out a total of 5k of volume at this intensity without feeling buried at the end is encouraging.

8 x 500m r2 is somewhat known to be a good predictor but I would think that cutting rest down slightly to something more along the lines of 1:1 work:rest would be a bit better predictor. It's only ~15 - 18 seconds per interval but that adds up quick IMO.

Also try 6 x500 1r . Another good 2k indiicator allegedly.

[p_b82]

Been a frustrating few days work wise (needed to use my personal laptop for some really old stuff we don't really support now, but in the process the SDD failed - and today I've confirmed it appears to be fubar) + last weekend was the tail end of birthday routine change - so no rowing until today.

actually put my stroke length up on ergdata today, as I felt I wanted to just start to lengthen things again, and on average I was 12cm "better" than what I had been doing recently (mid 1.3 typically instead of low 1.2's). All at the catch too as I suspected.

Think it's much more where it "should" be, and with the citius remex I'm not worried about my posture anymore (and still zero leg discomfort) - I did find I got tired though, so muscles need to be re-familiarized before I start to push the wattage I think.

Time Meters Pace Watts Cal/Hr S/M
33:16.5 7,500 2:13.1 148 810 19 166
6:34.5 1,500 2:11.5 154 829 20 155
6:32.2 3,000 2:10.7 157 839 20 166
6:38.3 4,500 2:12.7 150 814 19 171
6:43.6 6,000 2:14.5 144 794 20 168
6:48.0 7,500 2:16.0 139 778 20 171

[jcross485]

Also try 6 x500 1r . Another good 2k indiicator allegedly.

That one sounds pretty brutal with the shorter rests - I like it!

I've been doing a lot of work in the 10k - HM effort or power range as it more closely mimics the effort I will need to put out here in the next few weeks. Those sessions have been going really well and I feel very fit for those specific distances. I just need to get the upper end stuff in the same place.

[Sakly]

Gym session yesterday evening was very hard again, but performance was top. Only on these cardio stuff my body bails out currently and recovery is on lowest possible level atm.

Allergies are immune responses and so make your body work harder so sapping your endurance without effecting your muscles.

Fully agree and know this. But I did not expect the level of fatigue this year, despite not having significant symptoms, like I had two years ago. Can't change it, so need to deal with it
Gym session today was great again. From muscular side of things it's going great recently

[Dangerscouse]

8 x 500m r2 is somewhat known to be a good predictor but I would think that cutting rest down slightly to something more along the lines of 1:1 work:rest would be a bit better predictor. It's only ~15 - 18 seconds per interval but that adds up quick IMO.

I'm taking nothing away from your 500s which are good and show an improvement in your fitness, but there can be a big, and sometimes very big, difference between a 2k and having the safety net of two mins rest.

FWIW, and at least for me personally, one min rest is quite a long time for me to recover, but there's a lot of difference between a 2k and 2 x 1k 1r. I'd not expect them to be the same results.

[jcross485]

I'm taking nothing away from your 500s which are good and show an improvement in your fitness, but there can be a big, and sometimes very big, difference between a 2k and having the safety net of two mins rest.

FWIW, and at least for me personally, one min rest is quite a long time for me to recover, but there's a lot of difference between a 2k and 2 x 1k 1r. I'd not expect them to be the same results.

I agree with you; splitting up the distance into intervals with any kind of rest changes things quite a bit. I do think that doing more volume at a given intensity helps to offset the rest a bit, but not in a perfect manner. Also, even though it was a good session for me considering I am not necessarily targeting that intensity right now, I'm still not convinced that I have a sub-7 2k in me at present. I know with more training near that intensity, I will get it.

[Dangerscouse]

30:00.0 7,292 2:03.4 186 940 20 119
5:00.0 1,217 2:03.2 187 943 20 116
10:00.0 1,216 2:03.3 186 941 20 117
15:00.0 1,216 2:03.3 186 941 20 121
20:00.0 1,216 2:03.3 186 941 20 120
25:00.0 1,216 2:03.3 186 941 20 120
30:00.0 1,212 2:03.7 185 935 20 123

Three days off due to a short holiday with good mates in Amsterdam. Apart from walking circa 30 miles, and a shortish bike ride around Vondel Park, I didn't do any exercise.

This felt better than expected, but i didn't have the time for any longer

[iain]

8 x 500m r2 is somewhat known to be a good predictor but I would think that cutting rest down slightly to something more along the lines of 1:1 work:rest would be a bit better predictor. It's only ~15 - 18 seconds per interval but that adds up quick IMO.

I'm taking nothing away from your 500s which are good and show an improvement in your fitness, but there can be a big, and sometimes very big, difference between a 2k and having the safety net of two mins rest.

FWIW, and at least for me personally, one min rest is quite a long time for me to recover, but there's a lot of difference between a 2k and 2 x 1k 1r. I'd not expect them to be the same results.

3x1k r1'? Pete always reckoned that the 500 predictors were only useful if you limited yourself to 2k ratings as you can do 8x500r2' at 4+ rate higher. Probably says more about my rowing, but I also find that my work per stroke is significantly higher at the start of intervals, so for me all the 500 predictors over estimate my ability. Pete also made the point it was a way of showing "current potential 2k pace". Delivering that requires a mental toughness not required for the intervals, so maybe I am just too soft on myself on 2ks! Certainly comparing the few 2k races I did does show I underperform on 2k TTs, so maybe the 500s are a better predictor for races!

[Dangerscouse]

3x1k r1'? Pete always reckoned that the 500 predictors were only useful if you limited yourself to 2k ratings as you can do 8x500r2' at 4+ rate higher. It says more about my rowing, but I also find that my work per stroke is significantly higher at the start of intervals, so for me all the 500 predictors over estimate my ability. Pete also made the point it was a way of showing "current potential 2k pace". Delivering that requires a mental toughness not required for the intervals, so maybe I am just too soft on myself on 2ks! Certainly comparing the few 2k races I did does show I underperform on 2k TTs, so maybe the 500s are a better predictor for races!

3 x 1k will definitely be better, but I'm not sure that I've ever tried it. Tbh, I have only ever done the standard predictors as normal training sessions, and never as something to latch on to for a 2k TT, so i never pay any attention to them in that sense.

As you allude to, mental strength at that halfway point in a 2k are never tested properly in these predictors, at least they aren't for me. As we all say, if you get to halfway and think you can finish, then you're not going fast enough, which is true and deceptively simple to say, but extremely hard to cope with.

I think that "current potential 2k" is where it's been too open to interpretation. Potential means nothing unless you can stitch it all together and achieve it, but there's many pitfalls on any given day that need to be addressed, but human nature will all too easily morph 'potential' into certainty.

[iain]

3 x 1k will definitely be better, but I'm not sure that I've ever tried it.

As you allude to, mental strength at that halfway point in a 2k are never tested properly in these predictors, at least they aren't for me. As we all say, if you get to halfway and think you can finish, then you're not going fast enough, which is true and deceptively simple to say, but extremely hard to cope with.

Stu, you are probably right for you, but I think you recover quicker than almost anyone else so may be atypical.

Personally I find 4 x 1k r3' is a reasonable mental proxy for 2k. The second feels long when you know you are not even half way so finishing it with the will to attack the next is similar to doing the same on the 2nd 500 of a 2k. Interestingly I have rarely H/D in a 2k when I have got to halfway with a positive attitude. So I think this for me is the key turning point. The 3rd 500 "deadzone" feels the hardest and is not that dissimilar to the 500 from 300 - 800 in the 3rd 1k of the series (too far to be encouraged by the "light at the end of the session", but hurting and body screaming to slow down and requiring ever more effort to maintain the pace). However if anything I find this worse than a 2k as you have too long to think during the rests where in a 2k anger at the "H/D Daemons" and mental tricks seem more effective!