What Training Have You Done Today?

[nick rockliff]

Ended the week with a 30r20 steady away.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,320m 2:02.9 188 948 20 127
5:00.0 1,220m 2:02.9 188 948 20 118
10:00.0 1,220m 2:02.9 188 948 20 124
15:00.0 1,220m 2:02.9 188 948 20 127
20:00.0 1,220m 2:02.9 188 948 20 130
25:00.0 1,220m 2:02.9 188 948 20 133
30:00.0 1,220m 2:02.9 188 948 20 135

[Gustel]

A 5k below 2:00. This felt relatively easy.

Time Meters Pace Watts Cal/Hr S/M
20:03.1 5,057m 1:58.9 208 1015 27 148
6:00.0 1,513m 1:58.9 208 1015 27 146
12:00.0 1,513m 1:58.9 208 1015 28 147
18:00.0 1,516m 1:58.7 209 1019 28 149
20:03.1 515m 1:59.5 205 1005 29 150

[Dangerscouse]

Enforced rest day yesterday, due to work and an overnight stay. I had to drag myself on the erg today and it was 11:20 before I started.

I did a 4k just to test things to see if I'd regain some enthusiasm, which I didn't, so I just did another 8k as tomorrow will probably be another rest day due to a night out tonight

16:54.7 4,000m 2:06.8 172 890 18 114
4:13.5 1,000m 2:06.7 172 891 19 107
4:13.4 2,000m 2:06.7 172 892 18 111
4:14.6 3,000m 2:07.3 170 883 18 119
4:13.3 4,000m 2:06.6 172 892 18 120

33:14.0 8,000m 2:04.6 181 922 17 125
4:12.6 1,000m 2:06.3 174 897 17 115
4:10.3 2,000m 2:05.1 179 914 18 119
4:09.1 3,000m 2:04.5 181 923 18 123
4:08.3 4,000m 2:04.1 183 929 18 127
4:07.7 5,000m 2:03.8 184 934 18 130
4:07.0 6,000m 2:03.5 186 939 18 131
4:10.1 7,000m 2:05.0 179 915 18 128
4:08.9 8,000m 2:04.4 182 924 18 130

[Dpoleit89]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

[Sakly]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

[deadlifting265]

26/10/24(Sat)

12km-44.41.6-1.51.7-R22-251w

Goal to row sub 1.53 first 8km then faster last 4km

splits-
7.30.9(1.52.7)
7.30.9(1.52.7)
7.30.5(1.52.6)
7.29.6(1.52.4)
7.26(1.51.5)
7.13.8(1.48.4)

Rate higher than usual as I put the damper down.

Felt good but had to think about breathing more

[Dpoleit89]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

Bit strange, heavier on muscular side but I feel really good afterwards, like being a superhuman.
Different kind of aerobic exercise than skierg/skiing.

[Sakly]

Ramping up SS on RowErg!

Time Meters Pace Watts Cal/Hr S/M HR
1:10:00.0 17,053m 2:03.1 187 945 19 141
10:00.0 2,397m 2:05.1 179 914 19 137
20:00.0 2,450m 2:02.4 191 956 18 138
30:00.0 2,439m 2:03.0 188 947 18 137
40:00.0 2,420m 2:03.9 184 932 19 140
50:00.0 2,440m 2:02.9 188 948 19 145
1:00:00.0 2,450m 2:02.4 191 956 20 146
1:10:00.0 2,457m 2:02.1 192 961 21 146

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

Bit strange, heavier on muscular side but I feel really good afterwards, like being a superhuman.
Different kind of aerobic exercise than skierg/skiing.

Definitely feel the same way, rower is more taxing on the muscular side. Due to the higher stroke rate with less effort on the skierg, it seems to train the cardio system better.
Curious about your journey on the rower, hope fast you will catch up to your times on the skierg

[jcross485]

A slightly different approach this weekend as opposed to last. Able to train 2x a day both days; last weekend did a hard cardio session with light lift followed by easy cardio and hard lift the next day. Today I "consolidated stressors" and made it a hard day overall with easy aerobic work and an easy lift tomorrow. Part of it was planned; the hard cardio session was planned but I called an audible in the afternoon as I felt pretty good.

10/26 (am): 3k warm up, 12 x 100m (10% grade hill) with easy walk down, 3k cool down. Added 2 more repeats to last session and average time was 18.2 so .4 faster than last time. Legs felt good, albeit tired at the end; the thing I am most pleased with is no hamstring issues (knock on wood). Next time I go out to run hard sprints, I will likely find a bit lower grade hill and either try to repeat this session with faster times or go for longer reps and similar cumulative distance (8 x 150m, 6 x 200m).

10/26 (pm): 30 rounds of 5 Pull-Ups, 10 Push-Ups, 10 Walking Lunges (per leg) in just under 60:00 w/ 10kg weight vest. This is my 100 / 200 / 200 (ea) PR pace but with 50% more volume. Definitely taxed afterwards but I was taking around 30 secs between rounds, give or take, so there is room to improve.

[Dpoleit89]

The engine is there, so you need only practice
How does it feel compared to your long skierg workouts? How much different is your pace on these long steady stuff?

Bit strange, heavier on muscular side but I feel really good afterwards, like being a superhuman.
Different kind of aerobic exercise than skierg/skiing.

Definitely feel the same way, rower is more taxing on the muscular side. Due to the higher stroke rate with less effort on the skierg, it seems to train the cardio system better.
Curious about your journey on the rower, hope fast you will catch up to your times on the skierg

I’m curious too!
Curious how the rower will improve myself as an endurance “athlete”