What Training Have You Done Today?

[Nomark]

If your palms are ripped, you need to learn to row with a looser grip and more of a hook than a grip.

This x100. How are you gripping the handle, is thumb over or under it? Any tightness/tension (within reason) could be causing unnecessary pressure.

It depends what he means by palms. I get callouses - no blisters yet fortunately - on the edges of my palms just below the base of my fingers, particularly the middle one. I use the thumb over method, as I read on here, to make sure I'm not gripping too hard. But if PLI is blistering his whole hand, then that sounds like a technique issue to my (untrained) eye, rubbing his palm on the handle, mixed with sweat and ramping up the distance very quickly.

[p_b82]

The SS was quite bad... rowing had to stop early at 3000m at 2:24 pace due to my skin ripping off. Then I attempted to slug my way through by rowing very slowly, gripping very gently...

I mostly get blisters then callouses on my middle finger on both hands on the joint nearest my finger tips due a hook grip, when I death gripped it was lower down the fingers.

I've found that on the longer sessions to put the sweatbands loosely over the handles can help to cushion the fingers. I rotate them during the row, to spread the moisture around a bit; I found it more effective than wearing them round my wrists.

another thing that I used during my marathon training - >20k rows - as I had blisters due to the relatively short time i took to ramp up to the longer distances - was to wrap my fingers in "animal wrap". non-glue stretchy stuff that as long as you get it wrapped with the right amount of tension also stops all the rubbing. Too loose and it falls off or bunches up, and too tight and it constricts the fingers.

when I *really* had to row through a bad blister, I'd tape the blister with finger-tape (climbing tape), then animal wrap it, I found the glue on just the finger tape ran with my sweat all over the handle otherwise.

If you're "hanging on" via gripping the bar really tightly, you really will be making your hand issues worse - 2nd the hook with thumb over the top recommendations.
I only grip the bar with thumb under when doing higher rate stuff - ~30ish+ which tends to be shorter distances anyway.

[Sakly]

Ergdata told me I needed to upgrade my old PM5 to V39 which I did and had no problem.

First session this evening was a 40r22 during which I had a few PM5 problems.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,995m 2:00.0 202 996 22 138
4:00.0 1,000m 2:00.0 203 997 22 123
8:00.0 1,000m 2:00.0 203 997 22 129
12:00.0 991m 2:01.0 197 978 22 132
16:00.0 1,001m 1:59.8 203 999 22 133
20:00.0 1,002m 1:59.7 204 1001 22 139
24:00.0 994m 2:00.7 199 984 22 141
28:00.0 1,002m 1:59.7 204 1001 22 143
32:00.0 1,002m 1:59.7 204 1001 22 145
36:00.0 1,003m 1:59.6 204 1003 22 148
40:00.0 1,002m 1:59.7 204 1001 22 149

You can see from the splits where they occurred. Somewhere in the 12 min split my average jumped from 2:00.0 to 2:00.3 from then I had to chase the avg split back down towards the 2:00. Just about got it there and the same thing happened again in the 24min split. Had to chase it down again and just got it there until about three strokes from home when I noticed a stroke rate of 99 and avg jumped back to 2:01. Ergdata graph shows the two anomalies but not the last one. The graph shows stroke rate over 100 and a massive increase in pace to less than 1:20.

CSV file only shows one of the anomalies with two strokes at 120 and a pace of 1:14.

All very strange and need to contact C2 I think. The whole of the session felt harder that it should so don't know if the whole thing is correct.

These things make me question if updates are always a good idea.
I know updates should make the product better, more robust or give more features, but often they do otherwise...
I updated my PM5 some time ago, but hesitated to do so for month. No problems yet, so this time it worked well

From C2

Thanks contacting us about this. I'm not sure this would be caused by the firmware update. Before we downgrade the firmware it is worth resetting the monitor by removing the batteries for 15 minutes. If you think it's possible the sensor could be dirty, you may want to remove the cover to the sensor coil, just abouve where the chain enters the frame, and clean the sensor next to the flywheel.

If a dirty sensor could cause a jump from 2:00 to 2:01 or any greater delta for a complete 4min split, I suspect the firmware is not robust against invalid data from a single stroke.
As this never happened before, I would think that the firmware does behave different on stroke recognition and calculation of metrics.
Anyway, hope a clean of the sensor will sort it out.

[ahooton]

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.

The SS was quite bad... rowing had to stop early at 3000m at 2:24 pace due to my skin ripping off. Then I attempted to slug my way through by rowing very slowly, gripping very gently... it was tough. I replaced some of the steady state with jogging.

Use gloves mate. I use RDX Weight lifting gloves. £16 off Amazon. They’re perfect.

People took the piss but with the amount of time I’m spending on the erg it was small price to pay.

[p_b82]

so the slight snivels I picked up on the weekend turned into a "bed for 36 hours mostly sleeping tuesday/wednesday" seems my immune system just cannot fight off viruses well atm.

resting hr was high & I'm still clearing gunk out the nose, but I'm really far behind my holiday challenge meters, so needed to so just get on and do something today.

27k and 3 more possible days/sessions left to go sun/mon/tue...

Time Meters Pace Watts Cal/Hr S/M
45:00.0 9,819m 2:17.4 135 763 20 167
7:30.0 1,628m 2:18.2 133 756 21 156
15:00.0 1,636m 2:17.5 135 763 20 163
22:30.0 1,639m 2:17.2 135 765 21 169
30:00.0 1,634m 2:17.6 134 761 21 168
37:30.0 1,633m 2:17.7 134 760 21 172
45:00.0 1,649m 2:16.4 138 774 20 174

[nick rockliff]

After the PM5 problems I had yesterday during a 40r22 C2 thought the firmware update wouldn't be the problem and suggested a PM5 reset by removing the batteries for at least 15 mins. They also suggested cleaning the sensor. With two possible causes I thought I'd try just one first and did the reset.

Thought I'd do exactly the same session as yesterday with a 40r22. And guess what? I had exactly the same problem at more or less the same places

Time Meters Pace Watts Cal/Hr S/M
40:00.0 10,007m 1:59.9 203 998 22 138
4:00.0 1,001m 1:59.8 203 999 22 127
8:00.0 1,001m 1:59.8 203 999 22 130
12:00.0 1,001m 1:59.8 203 999 22 132
16:00.0 998m 2:00.2 201 992 22 135
20:00.0 1,002m 1:59.7 204 1001 22 137
24:00.0 1,001m 1:59.8 203 999 22 140
28:00.0 997m 2:00.3 201 990 22 141
32:00.0 1,002m 1:59.7 204 1001 22 145
36:00.0 1,002m 1:59.7 204 1001 22 146
40:00.0 1,002m 1:59.7 204 1001 22 148

I also noticed that after the first of the three anomalies it seemed harder to keep a constant pace/rate which for me is strange.

[alex9026]

it seemed harder to keep a constant pace/rate which for me is strange.

I think this alone suggests something isn't right post update!

A complete write off for me this week, just as some fitness felt like it was returning. Oh well, we go again next week, will put low pull and 500m test back until the New year. I'm working right over Christmas so any Erg'ing will be unplanned if and when I can get an hour.

[jcross485]

12/20 - 12k erg, strength work.

3k UT2-ish warm up, 6k UT1-ish, 3k UT2-ish cool down.

Felt decent; not my best but not my worst either. Slowly creeping up on 5 mil meters lifetime; about 52k away so might hit it by end of year. I am guessing the bad night of sleep contributed to the session a bit; was in bed by 9p after my kids were asleep but was wide awake at 1:30am and could not get back to sleep so got out of bed at 3a and started working to get ahead of the day so I could shut down early. Tonight my oldest tests for his red belt in TKD so pretty excited and nervous for him all at the same time as he's been working very hard as of late. Tomorrow I am planning on a bit of a threshold type session but might do some mixed modality work with row / run intervals; it will depend on how I feel when I wake up after today's strength work.

Time Meters Pace Watts Cal/Hr S/M
49:39.5 12,000m 2:04.1 183 929 19 148

6:14.9 1,500m 2:04.9 179 917 19 143
6:14.7 1,500m 2:04.9 180 918 19 145
r: 1:00 33m
6:10.4 1,500m 2:03.4 186 939 20 152
6:10.1 1,500m 2:03.3 186 941 20 153
6:10.0 1,500m 2:03.3 187 942 20 152
6:09.9 1,500m 2:03.3 187 942 20 151
r: 1:00 40m
6:14.9 1,500m 2:04.9 179 917 19 144
6:14.7 1,500m 2:04.9 180 918 19 145

Strength work after; did not feel all that strong and a bit disappointed with how the weight moved. It didn't feel hard per se, just slower than I would have liked, but that is part of building back up the strength in the movement pattern. Ab wheel work after definitely was challenging but core work and strength will carry over to the deadlift and erg.

Deadlift: 135 x 5, 205 x 5, 255 x 5, 295 x 5, 335 x 5

Ab Wheel Roll-Out: BW x 5, +24kg vest x 5 x 5 sets

[Dangerscouse]

30:00.0 7,249m 2:04.1 183 929 19 116
5:00.0 1,214m 2:03.5 186 938 19 108
10:00.0 1,203m 2:04.6 181 921 19 112
15:00.0 1,203m 2:04.6 181 921 19 117
20:00.0 1,207m 2:04.2 182 927 19 118
25:00.0 1,209m 2:04.0 183 930 19 119
30:00.0 1,214m 2:03.5 186 938 19 124

I procrastinated myself into just about squeezing in 30 mins before we go out to meet some mates.

I was thoroughly tired this morning so it was only discipline that got me on at all.

[Sakly]

Started a 2 hour session, but stopped after 90min, as legs and back were toast. Heavy legs from yesterdays gym session from the start, so directly opted for an easier session at r17. During 3rd split I had to get up to turn the volume back up, as my smartphone regularly wants to protect my ears
After an hour I closed my eyes and focused on music, should have done that from the beginning.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:30:04	22,024m	2:02.6	190	952	17	116
15:00.0	3,655m	2:03.1	188	945	17	136
30:00.0	3,660m	2:02.9	188	948	17	138
45:00.0	3,604m	2:04.8	180	918	17	138
1:00:00	3,683m	2:02.1	192	960	17	143
1:15:00	3,694m	2:01.8	194	966	18	143
1:30:00	3,717m	2:01.0	197	978	18
1:30:04	11m	2:52.7	68	533	0	142

[jcross485]

12/21 - Row / run intervals.

5x 1000, row, 800m run (~2:00 rest).

Volume was a bit lower than I would normally try to finish in a session but intensity was pushed a bit. Nowhere near the run legs I would like to have but I really haven't run a lot all things considered, especially longer reps like this. With being back home, running isn't the priority either. Tomorrow will likely be a steady erg and some strength work.

Time Meters Pace Watts Cal/Hr S/M
19:57.0 5,000m 1:59.7 204 1002 21 - ROW averages
17:10.7 4,000m 4:18/k - RUN AVERAGES

3:59.8 1,000m 1:59.9 203 998 22
3:32.1 800m 4:25/k

3:59.7 1,000m 1:59.8 203 999 22
3:25.7 800m 4:17/k

3:59.3 1,000m 1:59.6 204 1003 22
3:25.2 1,000m 4:16/k

3:59.2 1,000m 1:59.6 205 1004 22
3:22.9 800m 4:14/k

3:59.0 1,000m 1:59.5 205 1005 22
3:24.8 800m 4:15/k

[Dangerscouse]

1:00:09.8 15,000m 2:00.3 201 991 20 130
7:31.8 1,875m. 2:00.4 200 988 20 124
7:31.7 3,750m. 2:00.4 200 989 20 124
7:31.6 5,625m. 2:00.4 200 989 20 131
7:30.8 7,500m 2:00.2 201 993 20 131
7:30.9 9,375m 2:00.2 201 992 20 134
7:31.2 11,250m 2:00.3 201 991 20 135
7:31.0 13,125m 2:00.2 201 992 20 133
7:30.8 15,000m 2:00.2 201 993 20 135

A good day out yesterday and a late night watching the boxing took their toll on me this morning, but it was worth it.

[nick rockliff]

1:00:09.8 15,000m 2:00.3 201 991 20 130
7:31.8 1,875m. 2:00.4 200 988 20 124
7:31.7 3,750m. 2:00.4 200 989 20 124
7:31.6 5,625m. 2:00.4 200 989 20 131
7:30.8 7,500m 2:00.2 201 993 20 131
7:30.9 9,375m 2:00.2 201 992 20 134
7:31.2 11,250m 2:00.3 201 991 20 135
7:31.0 13,125m 2:00.2 201 992 20 133
7:30.8 15,000m 2:00.2 201 993 20 135

A good day out yesterday and a late night watching the boxing took their toll on me this morning, but it was worth it.

Wasn't the best fight, pretty poor really. I thought it was nearer a draw to be honest.

Heavyweights ain't like they used to be.

[alex9026]

Wasn't the best fight, pretty poor really. I thought it was nearer a draw to be honest.

Heavyweights ain't like they used to be.

I thought it was a good fight. I never expected to see a knock out, fully expected it to go to the judges who are often watching a different fight to the rest of us. I found it hard to call, so a 4 point swing was huge in my eyes.

Training wise I managed 1.6km yesterday before pulling the plug, felt like I was pulling with a drag factor of 200+.

[Dangerscouse]

Wasn't the best fight, pretty poor really. I thought it was nearer a draw to be honest.

Heavyweights ain't like they used to be.

Agreed. I was expecting a draw or maybe one point win to Usyk. That Itauma looks like he might be a real prospect though.