What Training Have You Done Today?

[Kerry1960]

Second go at April CTC. Made 1 sec per split improvement. Last time 1:52.7 today 1:51.7. Hard session and probably as much as I've got so won"t be going again.

Time Meters Pace Watts Cal/Hr S/M
13:00.0 3,489 1:51.7 251 1162 30 146
4:00.0 1,053 1:53.9 236 1113 28 140
r: 3:00 15
3:00.0 800 1:52.5 246 1146 29 146
r: 2:30 12
2:00.0 550 1:49.0 270 1227 31 147
r: 2:00 17
1:00.0 278 1:47.9 279 1258 33 140
r: 2:00 24
3:00.0 808 1:51.3 253 1171 30 157
r68

[nick rockliff]

Normally just have Sat and Sun of the erg but Friday I decided to sit in the sun and have a cold beer rather than sitting on the erg.

Today was a 10kr20

Time Meters Pace Watts Cal/Hr S/M
40:59.7 10,000 2:02.9 188 947 20 133
4:05.9 1,000 2:02.9 188 948 20 122
4:06.1 2,000 2:03.0 188 946 20 125
4:06.0 3,000 2:03.0 188 947 20 128
4:05.9 4,000 2:02.9 188 948 20 130
4:05.9 5,000 2:02.9 188 948 20 134
4:06.0 6,000 2:03.0 188 947 20 135
4:05.9 7,000 2:02.9 188 948 20 137
4:06.0 8,000 2:03.0 188 947 20 139
4:05.9 9,000 2:02.9 188 948 20 140
4:06.1 10,000 2:03.0 188 946 20 142

Very dehydrated so HR higher than it should be.

[p_b82]

mini break from the erg as had thur/fri off to "babysit" my mum for a tooth extraction - which sadly for her failed to be completed on the thursday morning; and so friday was a pre-planned morning of distraction via some shopping.

thurs pm and fri pm I started to scarify my lawn as I'd let the moss take over again - and saturday put in a 8.5 hr stint to get it done before the rain came.
fell asleep at 10:30 and slept 10.5 hours sat night - still pretty fatigued sunday - so a day on the sofa/chair watching bikes/cars go round in circles on the idiot box.

really wasn't sure what to do today, so decided to crack on at 2:09, but it just wasn't going to happen, so backed off; everything loosened and settled and so final split I decided to push a bit and see where i ended up - felt surprisingly comfortable in the end.

Time Meters Pace Watts Cal/Hr S/M
32:28.8 7,500 2:09.9 160 849 23 159
6:26.6 1,500 2:08.8 164 862 24 147
6:44.3 3,000 2:14.7 143 792 22 151
6:40.4 4,500 2:13.4 147 806 23 158
6:38.4 6,000 2:12.8 149 814 23 163
5:59.0 7,500 1:59.6 204 1002 26 180

Popped the soft wedge into the seat pad and while it felt weird I think it's better than without in terms of my posture and pinching issues, so will give it a week and then try the medium, I reckon the hard will be too much, but time will tell I guess.

[Jbrown1215]

First attempt at the final week's challenge of the Erg Endurance Series. "1/4 Marathon", or 10549 meters, scored in three parts: first 5k time, final 549m time, and total time. Presents some big opportunities for those endurance specialists looking to make a move up the leaderboard, but can result in some major suffering if not paced/strategized correctly.

I returned yesterday from 7 days of vacation and zero erging, aside from a shitty dust-off-the-cobwebs row yesterday after getting home from the airport, so had pretty low expectations going into today's attempt. While it didn't quite feel as crisp/sharp as I would have expected it to pre-vacation, the time off seemed to do me good as I was able to dig in and fight through some dark points in the middle.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
36:52.5	10,549	1:44.8	303	1344	27
16:58.6	5,000	1:41.8	331	1439	28
18:15.7	10,000	1:49.5	266	1215	25
1:38.2	10,549	1:29.4	489	1983	39

Will watch the action over the next couple days to decide if a re-row is needed, but would much prefer to not have to!

[Dangerscouse]

First attempt at the final week's challenge of the Erg Endurance Series. "1/4 Marathon", or 10549 meters, scored in three parts: first 5k time, final 549m time, and total time. Presents some big opportunities for those endurance specialists looking to make a move up the leaderboard, but can result in some major suffering if not paced/strategized correctly.

I returned yesterday from 7 days of vacation and zero erging, aside from a shitty dust-off-the-cobwebs row yesterday after getting home from the airport, so had pretty low expectations going into today's attempt. While it didn't quite feel as crisp/sharp as I would have expected it to pre-vacation, the time off seemed to do me good as I was able to dig in and fight through some dark points in the middle.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
36:52.5	10,549	1:44.8	303	1344	27
16:58.6	5,000	1:41.8	331	1439	28
18:15.7	10,000	1:49.5	266	1215	25
1:38.2	10,549	1:29.4	489	1983	39

Will watch the action over the next couple days to decide if a re-row is needed, but would much prefer to not have to!

I'll be very impressed if that gets beaten. This is an excellent result

[Sakly]

First attempt at the final week's challenge of the Erg Endurance Series. "1/4 Marathon", or 10549 meters, scored in three parts: first 5k time, final 549m time, and total time. Presents some big opportunities for those endurance specialists looking to make a move up the leaderboard, but can result in some major suffering if not paced/strategized correctly.

I returned yesterday from 7 days of vacation and zero erging, aside from a shitty dust-off-the-cobwebs row yesterday after getting home from the airport, so had pretty low expectations going into today's attempt. While it didn't quite feel as crisp/sharp as I would have expected it to pre-vacation, the time off seemed to do me good as I was able to dig in and fight through some dark points in the middle.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
36:52.5	10,549	1:44.8	303	1344	27
16:58.6	5,000	1:41.8	331	1439	28
18:15.7	10,000	1:49.5	266	1215	25
1:38.2	10,549	1:29.4	489	1983	39

Will watch the action over the next couple days to decide if a re-row is needed, but would much prefer to not have to!

That's an awesome result with a great sprint for the 549m!

[Kerry1960]

Today I did 6 x 500 1:30r at 29-30 spm just to give me an idea of pace for upcoming 2K.


Time Meters Pace Watts Cal/Hr S/M
11:03.0 3,000 1:50.5 259 1192 29 139
1:52.1 500 1:52.1 248 1155 29 128
1:51.8 500 1:51.8 250 1161 30 133
1:51.3 500 1:51.3 254 1173 29 137
1:50.6 500 1:50.6 259 1190 29 141
1:49.6 500 1:49.6 266 1214 30 145
1:47.7 500 1:47.7 280 1264 31 150

[iain]

I continued one handed as best I could, just grabbed a cycling bottle with its lid off and chugged some electrolytes down, didn't seem to cost me much. Appreciate the point on timings around the splits, I only set the timer as a reminder for me. I "chased" the second split as it was close to 20mins, I got away with it over this distance, but I won't repetitively over 42k.

Question: do others find that rowing one handed tears their hands? I need to ensure that I have fully mummified hands to do this as the pressure is away from callouses and handle less forgiving in centre?

Re chasing splits, I am sad enough to estimate expected time lost per drink. I then deduct this from target projection and row to this rather than average split, adding back the allowed drink time after each stop. That way you only "chase" if the stop is too long and the pace difference required is spread over the remainder of the piece.

Personally I would expect a drink (and particularly carb) stop to be more effective if done early. On an all out FM I drink every 5k, but usually omit final one. I vaguely recall a study that showed that carb absorption drops off once you are dehydrated, but cannot remember how dehydrated the subjects were.

[iain]

8x500m/2:00r. A session PB by 3.7s, average pace 1:37.7/500m. I should really change the rest to 90 seconds, but it's a hard enough session to face as it is!

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Time	Meters	S/M	HR
13:02.2	4,000	35

Why? It would just mean a slower pace, for me at least! Only useful if you aren't doing any "longer" intervals when preparing for a mile+ TT. Personally I would always recommend adding 750s or better 1ks rather than shorter rest 500s although these are tougher mentally, I find them better preparation.

[Dangerscouse]

Question: do others find that rowing one handed tears their hands? I need to ensure that I have fully mummified hands to do this as the pressure is away from callouses and handle less forgiving in centre?

Re chasing splits, I am sad enough to estimate expected time lost per drink. I then deduct this from target projection and row to this rather than average split, adding back the allowed drink time after each stop. That way you only "chase" if the stop is too long and the pace difference required is spread over the remainder of the piece.

Personally I would expect a drink (and particularly carb) stop to be more effective if done early. On an all out FM I drink every 5k, but usually omit final one. I vaguely recall a study that showed that carb absorption drops off once you are dehydrated, but cannot remember how dehydrated the subjects were.

I'm not sure if it makes much difference, but I hold the handle centrally rather than in the same position as if I had two hands on.

It's been too long since I did an FM, and I've always been too bothered by the pace / end result to just do my preferred zoning out and not looking at the monitor, so looking at the bigger picture is definitely a better option, but my eye always got drawn to the granular level.

It's always been a flaw of mine, as I struggled to accept, in other sessions, a slight decline in pace to regroup and then go again, or just finish it without HDing.

I always have a gel before starting, and ideally a decent breakfast a few hours beforehand. I regularly drink lots of liquids that I think I might be predisposed to not easily getting dehydrated, so I wonder if this is another person specific issue?

I never drink or eat anything if it's less than 20 miles, which may be fairly atypical, and I've slavishly been extolling there's no need to drink too much, but in reality for some of us it might be necessary. I know that Sascha has done an FM without any carbs, something that I don't want to find out if I can do or not! I've hit the wall once, and it wasn't pleasant.

FWIW, I probably average 5k or 20ish minutes to have a drink

[Dangerscouse]

8x500m/2:00r. A session PB by 3.7s, average pace 1:37.7/500m. I should really change the rest to 90 seconds, but it's a hard enough session to face as it is!

Code: Select all

Time	Meters	S/M	HR
13:02.2	4,000	35

Why? It would just mean a slower pace, for me at least! Only useful if you aren't doing any "longer" intervals when preparing for a mile+ TT. Personally I would always recommend adding 750s or better 1ks rather than shorter rest 500s although these are tougher mentally, I find them better preparation.

I'd also be inclined to do longer distance and keep the rest unchanged, but having said that, enjoyment is the primary aim of any rowing session, so don't whatever makes you happy.

If you've achieved a session PB, and a notable one too, maybe now is the time to turn the screw and increase it to 600m of not 750m?

[Jbrown1215]

Did you stop completely? Rowing one handed is better, albeit it's not a huge difference, but you always need to make sure that you don't do it at the start of the interval, as there's a far bigger impact on your average pace, and it will just mean you waste too much energy trying to catch up.

Have you tried out different gels / energy drinks? Not all of them are suitable, so you need to test them properly. I've found that SIS gels give me stomach ache, but High 5 gels were fine, assuming you're thinking of using them.

I continued one handed as best I could, just grabbed a cycling bottle with its lid off and chugged some electrolytes down, didn't seem to cost me much. Appreciate the point on timings around the splits, I only set the timer as a reminder for me. I "chased" the second split as it was close to 20mins, I got away with it over this distance, but I won't repetitively over 42k.

I used to run with PowerBar gels, palatable and stomach friendly for me, so will likely take the same approach here. I find SiS quite heavy, packets are big too. I struggle to chew sweets and the likes, gels are just so convenient. No carbs on the Erg today though, will test them over 30k.

Exciting to hear you're still considering tackling the marathon, Alex. You've been putting in a lot of hard work recently so I'd say do it, as you never know how long you'll maintain good form for, and you certainly don't want to be wondering "what if" down the road if you pass up the opportunity... Better strike while the iron's hot! .

A bit of a shameless self-plug perhaps, but I vlogged about my marathon attempt last month and included a detailed overview of how I approached nutrition/hydration leading up to and during the piece. Certainly took a bit of experimentation to strike the balance between feeling like I was getting enough fuel and electrolytes in, while not negatively impacting pace too much. Perhaps you might find some helpful tips therein. Vid is here: https://youtu.be/S0vnUw_G9b8

[bassongirl]

Rowed a 4x750m/3:00r today. Legs felt much stronger than last week. My target pace was 2:08.1. But I was able to push harder.

Time Meters Pace Watts Cal/Hr S/M
12:44.3 3,000 2:07.3 169 882 28 179
3:11.5 750 2:07.6 168 878 29 178
3:11.7 750 2:07.8 168 877 27 179
3:11.0 750 2:07.3 170 883 28 181
3:10.1 750 2:06.7 172 891 29 182

Thanks to @ergenduranceseries I was highly motivated the last 4 weeks and rowed 113k at the World Erg Challenge. The last time I was hitting the 100k in one month was in august. So I‘m really pleased with the last weeks and my right arm is still fine.

Now I‘m heading of to a short vacation at the Baltic Sea. I‘ll be back on the erg on monday to achieve bigger goals.

[Dangerscouse]

1:00:00.0 15,557 1:55.7 226 1077 22 143
30:00.0 7,567 1:58.9 208 1015 20 136
r: 1:00 17
20:00.0 5,241 1:54.4 233 1102 24 146
r: 2:00 18
10:00.0 2,750 1:49.0 270 1227 28 160
r35

Maybe my reluctance to get out of bed this morning was a sign, as this felt tough, and too tough near the end.

It's not my best result, but I'm quite proud of it as I inexplicably almost HDed at 2km into the 10 mins. It was one of those rare, from nowhere moments that suddenly smack you in the face.

I read something recently, on a newsletter called Farnam Street, that is exactly what I've been thinking. "Most people mistake discomfort as a signal to stop; the great ones see it as evidence that they're on the right track". That was what kept me going when I could have quite easily HDed.

[iain]

...It's not my best result, but I'm quite proud of it as I inexplicably almost HDed at 2km into the 10 mins. It was one of those rare, from nowhere moments that suddenly smack you in the face.

Well done Stu, not sure of any defense to the H/D Daemon ambush as there is no time to rationalise keeping going and the best is to pick the handle back up as we are perfectly OK to continue! Your quote is great when you have the running battle and risk deciding on a lesser target. I try and focus on Pete saying that if you get to 40% of distance and are confident of maintaining pace then you should have been going faster!