What Training Have You Done Today?

[Dangerscouse]

39:55.9 10,000m 1:59.7 204 1000 20 128
5:02.9 1,250m 2:01.1 197 977 20 116
5:01.4 2,500m 2:00.5 200 987 20 124
5:00.0 3,750m 2:00.0 203 997 20 125
4:58.3 5,000m 1:59.3 206 1009 20 129
4:58.2 6,250m 1:59.2 206 1009 20 132
4:58.9 7,500m 1:59.5 205 1004 20 132
4:57.6 8,750m 1:59.0 207 1014 20 136
4:58.7 10,000m 1:59.4 205 1006 20 136

I went out last night with a good mate, so I assumed that i wouldn't do anything today, but I made a late decision to hop and get something done.

[Dangerscouse]

1:25:28.8 21,097m 2:01.5 195 970 19 129
12:11.3 3,000m 2:01.8 193 965 20 123
12:09.3 6,000m 2:01.5 195 970 20 126
12:08.5 9,000m 2:01.4 196 972 20 129
12:08.6 12,000m 2:01.4 195 972 20 131
12:09.7 15,000m 2:01.6 195 969 20 132
12:08.8 18,000m 2:01.4 195 972 20 134
12:09.0 21,000m 2:01.5 195 971 20 134
0:23.6 21,097m 2:01.6 194 969 20 134

I know it probably doesn't look like it, but I'm struggling to relax and find the sweet spot recently. There are too many intrusive thoughts

[alex9026]

I know it probably doesn't look like it, but I'm struggling to relax and find the sweet spot recently. There are too many intrusive thoughts

But you've still banked over 30k in a little over 12 hours!

My recent low pull was 828W, which calculated to 1:15.05 (<- this is the reason to look at watts and not pace) , so I know I'm not anything near to yours, which will be 4-digit easily.

Maybe four digits, but I don't bank on it being hit easily!

[Sakly]

My recent low pull was 828W, which calculated to 1:15.05 (<- this is the reason to look at watts and not pace) , so I know I'm not anything near to yours, which will be 4-digit easily.

Maybe four digits, but I don't bank on it being hit easily!

"easily" probably the wrong wording, but you know what I mean in comparison to me.

I know it probably doesn't look like it, but I'm struggling to relax and find the sweet spot recently. There are too many intrusive thoughts

I can only echo Alex. Both sessions looked nice and controlled, but as you say, it does not necessarily reflect how they felt.

[PleaseLockIn]

Idk how do i find 600m of 30r20 worth of speed in 7 weeks... that seems nigh on... It is not impossible.

If you look back at the comments from your initial posts (when we thought it was 20'), there was agreement that this was likely to be a hard ask. Basically you didn't give yourself enough time and might have concentrated on next year (or semester if they take people mid-season). While it is not possible to know how hard you are pushing and whether you were fatigued before your 30R20 TT, it does seem that you need to improve your base fitness and could do with some increased strength as well. Unlike many on the forum I am not a million miles away from your numbers, but would back myself to beat you in the near future over 1k+ (you will sale past me if you keep going, so I would not be confident in 7 weeks!), I would struggle to do an open rate 5k at your required pace in 7 weeks even if I had the time and inclination to concentrate wholly on this. While you are younger and more resilient and so could recover quicker from sessions and will improve naturally as your base fitness improves, I would realistically say that an open rate 7.5k 30' would be a stretch and doing it at R20 would be half of a beatification.

That said, heavier oarsmen mean that the boat has higher drag and so needs more power to deliver the same pace. As such it is possible that the coach might move the benchmark for someone so far below the average. Quality of rowing is key here. targeting stroke would be unrealistic unless you have significant OTW experience, but a good clean oarsman who is lighter in bow pair will improve the boats running. So there is merit to trying to get as close as possible and hope that the coach is generous and is short of an ideal bow pair. So you could continue with the modified 5kPP for 5 more weeks. Then reduce the volume and do some specific R20 work (the 2/2.5k R20 I suggested perhaps). To sharpen up and ensure you are fresh for the test.

Good luck

Iain

Yes, I thought it was 20r20 at 1:59 as the entry and THEN do a 30r20 at 1:59, but they then said the standard was 1:59 30r20. I assume the standard is indeed 1:59 30r20... which is very significant.

I originally concentrated on next year but a rowing coach saw my rowing progress and encouraged me to go much faster, much further. I thought I was lucky if I was at uni varsity level by next year.

I suppose I got used to the "fact" that I was one of the struggling kids in PE. I wish they opened a gym in my secondary school with a rowing machine... would have been MUCH better.

I will continue with my modified 5k PP for 5 weeks, then do specific R20 work... to sharpen up.

I am also eating more in my meals and snacks, hopefully bulking up to 69kg by test day (I am 67kg now, i bulked 1kg in 3-4 weeks).

Any tips on stopping this procrastination? And organisation?

But anyways. Wk 1 Day 1 PP 5k:
2:19.6 split 10100m in 47:00 at r20. Simply getting used to the higher stroke rate, not increasing the pace until then. My technqiue was poor - guess going from r18 to r20 did throw off my rhythm. Shifted in the seat many times... and other things.

~UT2 heart rate, starting ~140 and ending ~160. My RHR is ~50 and in my 30r20 TT my MHR was ~210 maybe slightly higher.

Tomorrow, 12x500m 1R at 2:07.x! Today's session wasn't great but it was okay at least.

[jcross485]

12/15 - 12k erg (3k warm up, 6k steady, 3k cool down), strength work.

Slowly building into the plan I have laid out for myself. The goal for the main 6k steady effort was to find a nice rhythm with the stroke rate and a pace / power that was a bit faster than "easy" but not something that felt unsustainable. Settled in nicely and the meters seemed to tick by quick. Erg fitness seems to be coming back relatively quick which is what I was both hoping for and expecting and while it's not fully there yet, I am pleased with where I am at.

Time Meters Pace Watts Cal/Hr S/M
49:39.6 12,000m 2:04.1 183 929 19 146

6:17.9 1,500m 2:05.9 175 902 19 135
6:17.8 1,500m 2:05.9 175 903 19 141
r: 1:00 43m
6:07.4 1,500m 2:02.4 191 955 20 150
6:07.2 1,500m 2:02.4 191 956 20 152
6:07.1 1,500m 2:02.3 191 957 20 153
6:06.9 1,500m 2:02.3 191 958 20 155
r: 1:00 45m
6:17.7 1,500m 2:05.9 175 903 19 142
6:17.6 1,500m 2:05.8 176 904 19 144

Quick deadlift and core session after to hit a bit of strength work; I have some erg targets for the forseeable future but bringing my deadlift back up is also a priority. Starting relatively light (for me) and planning to progress slow with 3 week waves.

Deadlift: 135 x 5, 205 x 5, 255 x 5, 295 x 5 x 3 sets

Ab Wheel Roll-Outs: BW x 5, +50lb vest x 5 x 3 sets

After, my oldest and I had our planned day of activities - ended up doing a bit over an hour at a trampoline park, some laser tag, and then watching a bit of football after.

[iain]

PLI, you have come a long way to complete one of the 500s in a completed 12 x 500 r1' at R20 and match the pace of your 500M @ R32 before you started this training. Weight per se will not help you, it is extra strength that you are after and this is easier to achieve when bulking up, so keep eating well. What rating are you going to use for the 500s? You could use them as an opportunity to get used to a more CV demanding pace at say R24 maybe starting at 2:04 pace? If you are doing your SS at R20, you may need a slightly lighter stroke for the intervals as it may take time for your muscles to get used to continuous high SPI rowing.

As said above you have 2 things you need to work on: aerobic base and strength (work per stroke). It may be counterproductive to try and hit both at the same time.

[nick rockliff]

Start of a jabs and chesty cough free week session was a 40r20 and went like this.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,011m 1:59.8 203 999 20 140
4:00.0 1,001m 1:59.8 203 999 20 127
8:00.0 1,001m 1:59.8 203 999 20 132
12:00.0 1,001m 1:59.8 203 999 20 135
16:00.0 1,001m 1:59.8 203 999 20 139
20:00.0 1,001m 1:59.8 203 999 20 141
24:00.0 1,001m 1:59.8 203 999 20 143
28:00.0 1,001m 1:59.8 203 999 20 147
32:00.0 1,002m 1:59.7 204 1001 20 148
36:00.0 1,001m 1:59.8 203 999 20 149
40:00.0 1,001m 1:59.8 203 999 20 148

Not easy but certainly not hard. Exactly 800 strokes.

[p_b82]

I peopled on the weekend, and while it wasn't boozy, it appears as almost every time this year, I've picked something up as I've a sore throat and snotty today.

wasn't expecting much as a result, but a sub 170Hr was target, settled in and was very consistent for me.... more surprising was that in my like for like HM@r20 I've got a lower Hr across the full 7500m by a few bpm.

I think this seems to be implying I've got back to my previous baseline fitness levels

Time Meters Pace Watts Cal/Hr S/M
34:13.6 7,500m 2:16.9 136 769 20 159
6:51.1 1,500m 2:17.0 136 768 20 144
6:50.6 3,000m 2:16.8 137 769 21 159
6:50.7 4,500m 2:16.9 136 769 20 161
6:50.8 6,000m 2:16.9 136 769 20 165
6:50.4 7,500m 2:16.8 137 770 20 166

[Jbrown1215]

HM r20 today. No expectations, go for the first split and see, then replicate as long as possible. Turned out I had plenty of power to ramp up in the last split.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:21:06	21,097m	1:55.3	228	1085	20	150
10:11.9	2,638m	1:55.9	224	1072	20	144
10:11.3	5,276m	1:55.8	225	1074	20	144
10:11.2	7,914m	1:55.8	225	1074	20	146
10:10.9	10,552m	1:55.7	225	1075	20	149
10:10.4	13,190m	1:55.6	226	1077	20	150
10:09.9	15,828m	1:55.5	227	1079	20	153
10:09.4	18,466m	1:55.5	227	1081	20	155
9:51.3	21,097m	1:52.3	247	1148	20	165

SB by surprise (but I did no hard HM this season, yet), got me over 200k for the holiday challenge to get a pin, over 80k this week again and I realized I passed 7mm already some time ago

I've seen you putting in some serious mileage with the frequent HMs and 2hr rows; no easy feat! Are you specifically targeting a longer-distance PB in the imminent future? Or just logging base mileage for all-around base fitness? Either way, your time in the saddle will be rewarded, no doubt!

[Jbrown1215]

Logged my first workout in the 40-49 age category yesterday .

3x2k/4:00r

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
19:51.8	6,000m	1:39.3	357	1529	30
6:35.9	2,000m	1:38.9	361	1542	30
6:37.8	2,000m	1:39.4	356	1524	30
6:38.1	2,000m	1:39.5	355	1521	30
r1,059m

This was the first slated workout of Week 7 of my 13-week 2k plan. It ended up being one of those workouts where, considering how sluggish I felt from the outset, I was pleased with how I finished despite being short of my sub 1:38.5 overall target. I had a mini-meltdown during the third interval and had to muster a rapid final 500m to bring the split back down.

I haven't exactly been eating well the last couple weeks (and will conveniently blame the holiday season for that!), so perhaps my nutrition, or lack thereof, is catching up with me, but there's also likely a bit of mental fatigue at this point, as this plan is by far the most acute form of training I've done since getting back on the erg, with zero UT2 to speak of (unless I tack on my own outside the plan), and all six workouts a week ranging anywhere from 7-9.5/10 RPE (if "10" is being peeled off the erg post-2k). I can't argue with the results so far though, and am committed to seeing this through. If the conditions are right come race day, I'm optimistic I'll set a strong age-group mark for myself.

[jcross485]

12/16 - 7k erg; 3k warm up, 10 x 100m (2:00 rest), 3k cool down.

Wanted to get a bit of speed / power in on this day so performed a sprint session on the erg.

Surprised myself a bit with the first interval as it matched my 100m PR; as it went on, I started to be a bit disappointed in myself as pace / power did not really come through until the final interval.

That said, I went back and looked at the numbers from every 10 x 100m interval I've done and this is by far the best to date; most had average intervals in the low 16's with one session being in the high 15's for an average; this session was mid 15's for an average. All things considered, I'll chalk it up to a win.

Time Meters Pace Watts Cal/Hr S/M
27:30.3 7,000m 1:57.8 214 1035 21 149

6:14.6 1,500m 2:04.8 180 918 19 140
6:14.3 1,500m 2:04.7 180 920 19 145
r: 1:00 53m
0:15.3 100m 1:16.5 782 2990 43 153
r: 2:00 39m
0:15.4 100m 1:17.0 767 2938 43 158
r: 2:00 46m
0:15.6 100m 1:18.0 738 2838 42 158
r: 2:00 57m
0:15.4 100m 1:17.0 767 2938 43 159
r: 2:00 44m
0:15.6 100m 1:18.0 738 2838 42 159
r: 2:00 47m
0:15.6 100m 1:18.0 738 2838 42 160
r: 2:00 53m
0:15.5 100m 1:17.5 752 2887 43 161
r: 2:00 52m
0:15.7 100m 1:18.5 724 2790 42 160
r: 2:00 48m
0:15.6 100m 1:18.0 738 2838 46 161
r: 2:00 55m
0:15.3 100m 1:16.5 782 2990 47 163
r: 2:00 47m
6:13.4 1,500m 2:04.4 182 924 20 145
6:13.2 1,500m 2:04.4 182 925 20 149
r541m

[Sakly]

HM r20 today. No expectations, go for the first split and see, then replicate as long as possible. Turned out I had plenty of power to ramp up in the last split.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:21:06	21,097m	1:55.3	228	1085	20	150
10:11.9	2,638m	1:55.9	224	1072	20	144
10:11.3	5,276m	1:55.8	225	1074	20	144
10:11.2	7,914m	1:55.8	225	1074	20	146
10:10.9	10,552m	1:55.7	225	1075	20	149
10:10.4	13,190m	1:55.6	226	1077	20	150
10:09.9	15,828m	1:55.5	227	1079	20	153
10:09.4	18,466m	1:55.5	227	1081	20	155
9:51.3	21,097m	1:52.3	247	1148	20	165

SB by surprise (but I did no hard HM this season, yet), got me over 200k for the holiday challenge to get a pin, over 80k this week again and I realized I passed 7mm already some time ago

I've seen you putting in some serious mileage with the frequent HMs and 2hr rows; no easy feat! Are you specifically targeting a longer-distance PB in the imminent future? Or just logging base mileage for all-around base fitness? Either way, your time in the saddle will be rewarded, no doubt!

I thought about some long distance PBs. FM, HM, 60min need an update. But as you say, the long stuff also gives good base fitness and I really enjoy these long sessions with good music and alone in my basement, focusing on some good strokes
Recent rows showed a good improvement, faster paces on lower average heart rates. This HM is a good example. It has a slightly faster pace on r20 compared to a HM in May, where I had 0.5s slower pace with r22 and ca. 5-9 beats higher HR per split. So the long stuff is paying dividends

Your training is going very well from what I see. Really curious about your comp in Feb

[PleaseLockIn]

PLI, you have come a long way to complete one of the 500s in a completed 12 x 500 r1' at R20 and match the pace of your 500M @ R32 before you started this training. Weight per se will not help you, it is extra strength that you are after and this is easier to achieve when bulking up, so keep eating well. What rating are you going to use for the 500s? You could use them as an opportunity to get used to a more CV demanding pace at say R24 maybe starting at 2:04 pace? If you are doing your SS at R20, you may need a slightly lighter stroke for the intervals as it may take time for your muscles to get used to continuous high SPI rowing.

As said above you have 2 things you need to work on: aerobic base and strength (work per stroke). It may be counterproductive to try and hit both at the same time.

Wk 1 Day 2 - 12*500m 1R
Splits: 2:05, 2:03.x, 2:04.x, 2:05, 2:03.x, 2:04.x, 2:04.x, 2:05.x, 2:03.x, 2:04.x, 2:03.x, 1:59.x r20. All other intervals at r24.

On the first 11 intervals, I kept the average at 2:04.x and r24. The last interval i was almost spent. Immediately after it (while applying pressure with legs to keep HR high) I had 36 beats in 10s (MHR ~216).

For context, 2 HR formulas, 220-age and 206.9-0.67*age, give 202.00 and 194.84.

At a RHR of 49 (last measured) while sitting down relaxed for many minutes, (https://www.freespiritsrowing.com/forum ... calculator) tells me UT2 is from 139-165bpm. Interesting.

I will either keep 2:19.6 SS or ease off very slightly. I will increase the distance. After all this is a recovery, SS row not a hard row. As long as I manage this correctly i think i can put in some strength training.

Eating well, having at least a snack after, preferably 2 in a day.

I still have a long way to go due to my own procrastination. But if I can hit that magical 1:59 30r20 and get in, while starting seriously only on Nov... it is worth it.

[iain]

Wk 1 Day 2 - 12*500m 1R
Splits: 2:05, 2:03.x, 2:04.x, 2:05, 2:03.x, 2:04.x, 2:04.x, 2:05.x, 2:03.x, 2:04.x, 2:03.x, 1:59.x r20. All other intervals at r24.

On the first 11 intervals, I kept the average at 2:04.x and r24. The last interval i was almost spent. Immediately after it (while applying pressure with legs to keep HR high) I had 36 beats in 10s (MHR ~216).

Great session. After the SS the test at whether you can sustain that 2:04 speed for the 1500s, although you might like to start 2:05/6 and speed up the last 2 if you can. Don't worry about the rate, the purpose of this is to get used to the higher aerobic work load for a significant period of time and I think it is a while since you did long intervals.