What Training Have You Done Today?

[Gustel]

1hr at 20 s/m.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,514m 2:13.1 148 809 20 132
12:00.0 2,695m 2:13.5 147 805 20 125
24:00.0 2,684m 2:14.1 145 799 21 129
36:00.0 2,687m 2:13.9 146 800 20 133
48:00.0 2,720m 2:12.3 151 819 21 138
1:00:00.0 2,729m 2:11.9 152 824 21 136

[Dangerscouse]

1:27:04.1 21,097m 2:03.8 184 934 19 126
12:20.3 3,000m. 2:03.3 186 941 20 124
12:16.1 6,000m. 2:02.6 190 952 20 126
12:15.8 9,000m 2:02.6 190 953 20 129
12:16.2 12,000m 2:02.7 189 952 20 131
12:26.5 15,000m 2:04.4 182 925 20 126
12:32.4 18,000m 2:05.4 177 910 19 127
12:32.4 21,000m 2:05.4 177 910 19 126
0:24.3 21,097m 2:05.2 178 912 20 126

I seem to be accumulating fatigue faster than progress, so I rowed using interoception and intuition

[Sakly]

Little bit faster steady state today, HM r20.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:22:32	21,097m	1:57.3	216	1045	19	147
10:22.4	2,638m	1:57.9	213	1033	20	142
10:20.2	5,276m	1:57.5	215	1041	20	142
10:20.1	7,914m	1:57.5	216	1041	20	144
10:19.9	10,552m	1:57.4	216	1042	20	146
10:19.2	13,190m	1:57.3	217	1045	20	150
10:18.4	15,828m	1:57.2	217	1048	20	151
10:17.5	18,466m	1:57.0	218	1051	20	152
10:14.3	21,097m	1:56.7	220	1057	20	154

My fastest HM this season was in May and had a split of 1:56.3 with a 10 beats higher HR. This one felt so easy today, no drop of sweat at all. Seems my longer sessions and overall mileage is showing some results.

[nick rockliff]

Didn't do anything yesterday, chest got a bit tight. Not to bad today and think over the worst which wasn't too bad to start with. Just coughing up the yellow globs now

Ended the week with a 30r25 at 60min pace.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,692m 1:57.0 219 1052 25 136
5:00.0 1,282m 1:57.0 219 1052 25 127
10:00.0 1,282m 1:57.0 219 1052 25 132
15:00.0 1,282m 1:57.0 219 1052 25 137
20:00.0 1,282m 1:57.0 219 1052 25 138
25:00.0 1,282m 1:57.0 219 1052 25 142
30:00.0 1,283m 1:56.9 219 1053 25 142

[nick rockliff]

Little bit faster steady state today, HM r20.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:22:32	21,097m	1:57.3	216	1045	19	147
10:22.4	2,638m	1:57.9	213	1033	20	142
10:20.2	5,276m	1:57.5	215	1041	20	142
10:20.1	7,914m	1:57.5	216	1041	20	144
10:19.9	10,552m	1:57.4	216	1042	20	146
10:19.2	13,190m	1:57.3	217	1045	20	150
10:18.4	15,828m	1:57.2	217	1048	20	151
10:17.5	18,466m	1:57.0	218	1051	20	152
10:14.3	21,097m	1:56.7	220	1057	20	154

My fastest HM this season was in May and had a split of 1:56.3 with a 10 beats higher HR. This one felt so easy today, no drop of sweat at all. Seems my longer sessions and overall mileage is showing some results.

Your longer sessions always have purpose and never junk metres. They always count so good results are always going to follow.

Keep up the good work.

[Dangerscouse]

37:14.9 10,007m 1:51.6 251 1165 25 151
7:30.0 2,023m 1:51.2 254 1175 25 143
15:00.0 2,021m 1:51.3 254 1172 25 148
22:30.0 2,025m 1:51.1 255 1178 25 153
30:00.0 2,041m 1:50.2 261 1199 25 160
37:14.9 1,897m 1:54.6 232 1099 25 156

This was always a bad idea, but I still managed to convince myself it wouldn't be. I'll never learn despite knowing better.

Inputted 60 mins, but fairly quickly knew it wasn't happening, the capped stroke rate due to a food baby didnt help either.

I changed it to a good 30 mins and a decent 10k, and I did manage to salvage something as I wrestled with HDing for most of the last 2k, until my pace picked up again and I knew it was time to stop before I only managed a pyrrhic victory. I'll save myself for a better day.

[Sakly]

I'll save myself for a better day.

Wise decision.
Last time I HD'd intervals at the end of the gym session for the same reason. Fatigue was hitting hard and splits were already slower than average of last time, so there was nothing to get from doing more intervals.
Sometimes it helps to fight through and break barriers, but there are also the other days...

[p_b82]

Doubled my Oct distance already, and most m per month since July... still shockingly low even for me.

Really wanted to HD after about 13mins when a stitch kicked in, but worked through it and pushed hard in the last 2 mins to end at 1:57@r21; still miles off, but RPE says things are starting to improve.

Time Meters Pace Watts Cal/Hr S/M
38:34.4 8,500m 2:16.1 139 777 21 174
7:44.9 1,700m 2:16.7 137 771 23 166
7:46.8 3,400m 2:17.2 135 765 21 170
7:47.1 5,100m 2:17.3 135 764 22 174
7:44.4 6,800m 2:16.5 137 772 20 177
7:31.2 8,500m 2:12.7 150 815 22 186

[Dangerscouse]

Wise decision.
Last time I HD'd intervals at the end of the gym session for the same reason. Fatigue was hitting hard and splits were already slower than average of last time, so there was nothing to get from doing more intervals.
Sometimes it helps to fight through and break barriers, but there are also the other days...

I might not always know what to do before I start, but I do always know when to keep fighting and when to HD.

I really wanted to HD not much after 30 mins but I managed to keep going, but despite an eventual increase in pace, it still felt wrong. I need to take small steps towards being more resilient as it's not something that should be rushed. As Steve Magness says, you need to almost embarrass your fitness into improving, rather than trying to force it for too long.

[Sakly]

Little bit faster steady state today, HM r20.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:22:32	21,097m	1:57.3	216	1045	19	147
10:22.4	2,638m	1:57.9	213	1033	20	142
10:20.2	5,276m	1:57.5	215	1041	20	142
10:20.1	7,914m	1:57.5	216	1041	20	144
10:19.9	10,552m	1:57.4	216	1042	20	146
10:19.2	13,190m	1:57.3	217	1045	20	150 88
10:18.4	15,828m	1:57.2	217	1048	20	151
10:17.5	18,466m	1:57.0	218	1051	20	152
10:14.3	21,097m	1:56.7	220	1057	20	154

My fastest HM this season was in May and had a split of 1:56.3 with a 10 beats higher HR. This one felt so easy today, no drop of sweat at all. Seems my longer sessions and overall mileage is showing some results.

Your longer sessions always have purpose and never junk metres. They always count so good results are always going to follow.

Keep up the good work.

Missed that post somehow, thx Nick.

[Sakly]

Wise decision.
Last time I HD'd intervals at the end of the gym session for the same reason. Fatigue was hitting hard and splits were already slower than average of last time, so there was nothing to get from doing more intervals.
Sometimes it helps to fight through and break barriers, but there are also the other days...

I might not always know what to do before I start, but I do always know when to keep fighting and when to HD.

I really wanted to HD not much after 30 mins but I managed to keep going, but despite an eventual increase in pace, it still felt wrong. I need to take small steps towards being more resilient as it's not something that should be rushed. As Steve Magness says, you need to almost embarrass your fitness into improving, rather than trying to force it for too long.

I think it's not really possible to force fitness improvements, so I agree. It's really helpful, when you have a good feeling about it out makes sense to fight or not. Not everyone is can gauge this during the workout.

[Sakly]

I was out yesterday and had too much beer, it's only once in a while I drink alcohol at all
Sleep was very bad, felt like crap, when approaching the gym.
Anyway, started my regular 15min skierg warmup and did that mostly eyes closed. To my surprise it was by far the fasted warmup I did, since using the 15min warmup routine

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,123m	1:49.1	269	1226	49
3:00.0	805m	1:51.8	250	1161	47
6:00.0	812m	1:50.8	257	1184	48
9:00.0	822m	1:49.4	267	1217	49
12:00.0	836m	1:47.6	281	1265	51
15:00.0	848m	1:46.1	293	1307	51

As I used the skierg in front of an open door and some cold wind was blowing at me, there was nearly no sweat building up and I felt relatively good afterwards.
As I saw a 15.9 in the first split of my recent 200m rowing, I decided to have a crack on the 100m to see, if I can get that again. After some 5 stroke bursts to see what my lowest split of the day is, I programmed it and got this

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
0:16.0	100m	1:20.0	684	2652	56
0:16.0	100m	1:20.0	684	2652	56

Monitor showed 15.9 and then rounded to 16 flat
Nevertheless, 0.1 improvement and I am convinced to get sub 16 within next weeks. If only my stats were not so slow

[PleaseLockIn]

Today was mainly a day of training other muscles - chest press, armwrestling training (to cross-train for fun and avoid burnout), lat pulldowns (further train back), tricep extensions, even tried the leg press. At full range of motion 100kg was tough for leg press. The maximum of the machine is 160 so I got some way to go... but it is a horizontal leg press and the machine weight is accurate.

I'm still quite weak - 40kg OHP for quite a few reps only, barely 100kg leg press for some reps, but at least barbell curling bicep curls (both hands) is very easy now. I will be able to barbell curl 25 or 30kg for at least some reps for biceps.

Armwrestling training - it seems the weakest part is my wrist - it often bends back when doing armwrestling training even if my shoulder does not go below parallel for side pressure.

My weight is now 67kg although it wasn't a dehydrated weight. Hopefully to prove myself that I am not "delusional" for thinking I can make university selection team standards of 1:59.x 20 minute r20 at a concept 2, in two months... I will continue training 4x a week for erg, and cross-train using cardio (like running) when I have time.

By university team selection day I hope to be ~70kg or a bit more. Of course my bf% will increase... but at my standards of ~2:19.x 30r20 steady stating (though on a Skillrow - I find the Concept 2 at 105 drag factor significantly easier) I need to pick up the pace a lot.

Adding a snack a day, for example a protein shake/bar after a workout is helping me increase my body weight.

[Dangerscouse]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
0:16.0	100m	1:20.0	684	2652	56
0:16.0	100m	1:20.0	684	2652	56

Monitor showed 15.9 and then rounded to 16 flat
Nevertheless, 0.1 improvement and I am convinced to get sub 16 within next weeks. If only my stats were not so slow

Well done mate. That's a great result. I'm not sure I can get to r56, my head just won't let me do it.

[Dangerscouse]

My weight is now 67kg although it wasn't a dehydrated weight. Hopefully to prove myself that I am not "delusional" for thinking I can make university selection team standards of 1:59.x 20 minute r20 at a concept 2, in two months... I will continue training 4x a week for erg, and cross-train using cardio (like running) when I have time.

By university team selection day I hope to be ~70kg or a bit more. Of course my bf% will increase... but at my standards of ~2:19.x 30r20 steady stating (though on a Skillrow - I find the Concept 2 at 105 drag factor significantly easier) I need to pick up the pace a lot.

Adding a snack a day, for example a protein shake/bar after a workout is helping me increase my body weight.

I've got no idea about the Skillrow, but it sounds good that you find the C2 significantly easier, but you do need to be careful that you blend patience with hard work as that two month time limit can make you feel like you need to do more, more often, when a steady state session would have been preferable.