What Training Have You Done Today?

[Sakly]

Should have been 8 x 500 3r. With about 50m remaining on the penultimate interval, the hangar shaft bolt snapped AGAIN. I'd like to say it's due to my extreme power, but it's probably due to my poor DIY, or a faulty part.

I was just getting into it too, and squeezing more out as my confidence grew, but it's really disorientating when the shaft snaps, as you can't easily see the problem, but you can feel it.

Time Meters Pace Watts Cal/Hr S/M
11:37.6 3,500 1:39.6 354 1517 30 159
1:39.6 500 1:39.6 354 1519 31 156
1:39.6 500 1:39.6 354 1519 31 156
1:39.5 500 1:39.5 355 1522 31 159
1:39.5 500 1:39.5 355 1522 31 161
1:39.5 500 1:39.5 355 1522 31 161
1:39.6 500 1:39.6 354 1519 31 160
1:40.3 500 1:40.3 347 1493 31 163
r1,760

Oh, that's bad! Still a good workout in, but can you fix it out is it really broken?

[Sakly]

Went for the CTC again today, but warmup was too short and I couldn't get into the right mood. Well, I improved, but still lack peak power by 10-12% and cannot get down significantly under 1:20.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
1:52.6	700	1:20.4	673	2615	52	166
0:16.2	100	1:21.0	659	2566	55	158
0:15.9	100	1:19.5	697	2697	53	168
0:16.0	100	1:20.0	684	2652	53	168
0:16.0	100	1:20.0	684	2652	52	169
0:16.1	100	1:20.5	671	2609	52	170
0:16.2	100	1:21.0	659	2566	52	168
0:16.2	100	1:21.0	659	2566	52	168

0.9s/500 faster average.
Then I straight went to the skierg and did the same again.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
2:00.5	700	1:26.0	549	2189	67	166
0:17.8	100	1:29.0	496	2008	71	156
0:17.0	100	1:25.0	570	2261	67	165
0:17.1	100	1:25.5	560	2227	67	167
0:17.2	100	1:26.0	550	2193	66	168
0:17.1	100	1:25.5	560	2227	67	169
0:17.1	100	1:25.5	560	2227	66	170
0:17.2	100	1:26.0	550	2193	66	168

Improved by 1.6s/500 average.

For reference with standing start: rowerg PB is 15.9, skierg PB is 17.3.

[Dangerscouse]

Oh, that's bad! Still a good workout in, but can you fix it out is it really broken?

I think/hope I can still do steady state, and I ordered the parts this morning, so hopefully only a few days until it's fixed. It's not hanging off, it's just a bit soft when you push too hard, but it won't take a solid interval session

[nick rockliff]

Oh, that's bad! Still a good workout in, but can you fix it out is it really broken?

I think/hope I can still do steady state, and I ordered the parts this morning, so hopefully only a few days until it's fixed. It's not hanging off, it's just a bit soft when you push too hard, but it won't take a solid interval session

Too hot to do anything today, do want I'm doing right now. Having a beer.

[alex9026]

I think/hope I can still do steady state, and I ordered the parts this morning, so hopefully only a few days until it's fixed. It's not hanging off, it's just a bit soft when you push too hard, but it won't take a solid interval session

Really not having much luck with it are you!

Too hot to do anything today, do want I'm doing right now. Having a beer.

+1! I couldn't face the Erg today, a cold beer after 90 mins on the bike is as good as a rest day...

[jcross485]

7/11 - Intervals on the erg. 3k warm up, 20 x 250m (targeting ~2k power or a touch faster), 3k cool down.

Did not feel great going into this session; not the best night of sleep, woke up early with a bit of a headache for some reason, and did not get to start until later than I would have liked as some work things popped up early. It was 91F in the garage by the time I started and only warmed up from there.

That said, still a solid "B" session - not necessarily something that was a home run but a solid session. I wanted to start somewhere around 1:42 / 500 and keep it there or slowly work down which is exactly what I did. Very similar to the last time I did this session a couple of weeks ago.

Time Meters Pace Watts Cal/Hr S/M
41:25.7 11,000 1:52.9 243 1135 23 151

4:06.0 1,000 2:03.0 188 947 19 133
4:06.0 1,000 2:03.0 188 947 19 142
4:05.9 1,000 2:02.9 188 948 19 145
r: 1:00 34
0:51.1 250 1:42.2 328 1428 29 152
r: 1:00 40
0:51.1 250 1:42.2 328 1428 29 154
r: 1:00 38
0:51.0 250 1:42.0 330 1435 29 155
r: 1:00 37
0:50.9 250 1:41.8 332 1441 29 154
r: 1:00 36
0:50.8 250 1:41.6 334 1448 30 158
r: 1:00 36
0:50.7 250 1:41.4 336 1455 30 157
r: 1:00 35
0:50.6 250 1:41.2 338 1462 30 155
r: 1:00 39
0:50.5 250 1:41.0 340 1469 30 158
r: 1:00 38
0:50.5 250 1:41.0 340 1469 30 160
r: 1:00 35
0:50.5 250 1:41.0 340 1469 30 161
r: 1:00 37
0:50.5 250 1:41.0 340 1469 30 162
r: 1:00 35
0:50.4 250 1:40.8 342 1476 30 164
r: 1:00 36
0:50.3 250 1:40.6 344 1483 30 164
r: 1:00 34
0:50.2 250 1:40.4 346 1490 30 162
r: 1:00 40
0:50.2 250 1:40.4 346 1490 30 163
r: 1:00 30
0:50.2 250 1:40.4 346 1490 30 163
r: 1:00 34
0:50.2 250 1:40.4 346 1490 30 163
r: 1:00 39
0:50.1 250 1:40.2 348 1497 30 163
r: 1:00 35
0:50.0 250 1:40.0 350 1504 30 163
r: 1:00 39
0:49.8 250 1:39.6 354 1519 30 165
r: 2:00 32
4:06.0 1,000 2:03.0 188 947 19 152
4:06.1 1,000 2:03.0 188 946 19 154
4:06.0 1,000 2:03.0 188 947 19 154
r759

[Dangerscouse]

Too hot to do anything today, do want I'm doing right now. Having a beer.

Great minds think alike...already doing that

[Dangerscouse]

Really not having much luck with it are you!

No, but to be honest, it's probably my fault for most of it. My lack of DIY skills isn't a good starting point, and I was going sub one min pace when it failed...

[Sakly]

Really not having much luck with it are you!

No, but to be honest, it's probably my fault for most of it. My lack of DIY skills isn't a good starting point, and I was going sub one min pace when it failed...

[flatbread]

Warm up

20:04.2 4,788 2:05.7 176 905 20 124
5:00.0 1,159 2:09.4 161 855 20 124
10:00.0 1,174 2:07.7 168 877 20 124
15:00.0 1,207 2:04.2 182 927 21 124
20:00.0 1,233 2:01.6 194 969 22 124
20:04.2 14 2:30.0 104 656 0 124


10k

38:14.9 10,000 1:54.7 232 1097 26 144
7:38.7 2,000 1:54.6 232 1098 26 138
7:39.4 4,000 1:54.8 231 1095 26 143
7:39.1 6,000 1:54.7 231 1096 26 146
7:40.6 8,000 1:55.1 229 1088 26 146
7:37.1 10,000 1:54.2 235 1107 27 148

Cool down

15:02.7 3,047 2:28.1 108 670 16 113
5:00.0 1,041 2:24.0 117 702 17 119
10:00.0 1,057 2:21.9 122 721 17 116
15:00.0 944 2:38.8 87 600 15 105
15:02.7 6 3:45.0 31 405 0 104


Happy with the 10k since I started from scratch after a few years off on April 1. More aerobic work will hopefully bring that down, and I'll use 5k as the test distance in Oct and Nov.

[MPx]

Should have been 8 x 500 3r. With about 50m remaining on the penultimate interval, the hangar shaft bolt snapped AGAIN. I'd like to say it's due to my extreme power, but it's probably due to my poor DIY, or a faulty part.

Really surprised by this Stu. Hard to see how you would have cocked up the diy. There's only the bolt at each end of the shaft to tighten up. Did you leave them loose or something? Did the bolt shear off at the edge of the hanger like before or somehow different? As you know mine went about 18 months ago after about 12mm and the replacement has lasted for nearly 4mm already and seems fine. Obvs I dont apply the same sustained pressure as you....but sprinting I'm well over 2000w so would break it if it was force alone.

[Dangerscouse]

Really surprised by this Stu. Hard to see how you would have cocked up the diy. There's only the bolt at each end of the shaft to tighten up. Did you leave them loose or something? Did the bolt shear off at the edge of the hanger like before or somehow different? As you know mine went about 18 months ago after about 12mm and the replacement has lasted for nearly 4mm already and seems fine. Obvs I dont apply the same sustained pressure as you....but sprinting I'm well over 2000w so would break it if it was force alone.

I'm also really surprised Mike. I've not took it apart to have a look yet (I'll wait until Monday when the parts arrive) but I assume it's sheared off and I really doubt I didn't tighten it.

As you know, sprinting is not something I'll ever be known for excelling in, or liking, so it can't be due to sheer force. Ah, well, a new part should hopefully do the trick...unless I take it apart and find I haven't tightened it properly

[Dangerscouse]

43:14.7 10,000 2:09.7 160 851 17 118
5:23.6 1,250 2:09.4 161 855 18 112
5:24.2 2,500 2:09.6 160 852 18 117
5:23.8 3,750 2:09.5 161 854 18 118
5:24.7 5,000 2:09.8 160 849 18 116
5:25.0 6,250 2:10.0 159 848 18 120
5:23.2 7,500 2:09.2 162 857 18 120
5:24.2 8,750 2:09.6 160 852 18 122
5:26.0 10,000 2:10.4 158 843 18 123

Not inclined to do longer distance, too hot to go any faster and too worried to go to a higher stroke rate with a slightly injured erg.

[jcross485]

7/12 - Strength work.

A bit later session today as the kids had taekwondo this morning. Garage was pretty darn warm as it will be pushing 110F today and for the next several, but with the session being strength and the heaviest, lowest rep session of the week, it wasn't too bad. Overall, felt pretty strong throughout; weights moved pretty well and fast and I didn't feel as though the speed was dropping off in the later sets of each movement. I also tried to tackle standing ab wheel rollouts again and ended up knocking out five singles with decent form, something I am personally proud of. Erg work tomorrow before quite a bit of travel and work on Mon / Tues.

Empty Barbell Warmup: Band Dislocations, Barbell Row, Standing Press, SLDL / RDL, Band Dislocations (10 reps each, 2 rounds).

Deadlift: 135 x 3, 205 x 2, 265 x 1, 315 x 1, 355 x 1, 395 x 1 x 5 sets (10 Band Dislocations after each set).

Weighted Pull-Up & Weighted Dip: BW x 3, +20 x 2, +40 x 1, +55 x 1 x 5 reps (10 Band Dislocations after each set).

Standing Ab Wheel Rollout: BX x 1 x 5 sets (10 Band Dislocations after each set).

[rdraheim]

Another 30-min form working session.

https://imgur.com/a/6pGf1yp#eqfNKMz --> W
https://imgur.com/a/6pGf1yp#KtyiXSx --> split/500m
https://imgur.com/a/6pGf1yp#fHC4IB1 --> spm
https://imgur.com/a/6pGf1yp#AmPZUuj --> HR

stats:

t: 30:09
d: 6037m
split/500m: 2:29.9
reps: 585
df 5/10: 130
W avg: 105
kcal: 239

still need some form work.

Which parts of your form are bad? You could show a video.

Drag factor is high - I steady state at around 90. Perhaps try 100-110?

This split seems OK. Can you converse several sentences easily? At least your HR had little drift 15 minutes into the piece and besides it was hot.

I would start extending the steady state.

Stroke rate is OK for steady state, but if you want hard steady (UT1) maybe bring it up a notch?

Any goals for the year or next year?

Overall not a bad session. Just hold 2:28-2:30 for the next 6 weeks as your fitness improves. If it improves faster than expected, extend length, not intensity (for now)

When you add a lot of length (e.g. 2 hours) or you’re getting closer to a trial you might want to tighten up the base, but that’s for later.

Today I did deload day 2 of gym. Deadlift and OHP.

Seems my issues were more stress related after all - meditation helped me a lot. Also sleep deprivation doesn’t help matters!

Thanks for the feedback.

There is no goal (which is strange for me) and I would like to improve my fitness and find indoor rowing easy on my body (but a little fat while I gain cardio fitness). I would like to extend SS to longer rows perhaps a 6-week plan to 60 or 90 min SS is good with the 140 HR max. Longer I can't do as I need the gym during the workday and have tons of commitments. (It is very low impact of my joints which is nice).

Yeah, the HR spikes at 15 mins as there are four rowers packed tightly and people literally jump on, do 5 mins "cardio" and pull at like 35spm with no form about 18 inches away from me. (I'm too competitive to not increase my pace if I'm zoned out).

I feel that the arms aren't going fully first on the recovery phase and that it clashes with my legs, so I need some more pick drills.

Thanks for your tips and strategy.

edit: I'm really tight on time. Is a squat the easiest/best thing to do a few sets of to improve at rowing. The gym has 4 squat machines and about 8 performance stations where it's open, which would be nice to get in and out quickly.