What Training Have You Done Today?

[Kerry1960]

Haven't managed to downgrade firmware yet. I don"t actually own a windows laptop or PC so have to borrow one Everything we have is android apart from my work laptop which I can't use for this.

Tried a 6k today but HD'd after 1500m at 2:06 pace following a glitch and a 99spm stroke set the split pace back.

Was determined to have a good paced workout on the last day of 2024 so entered a 3k with the intention to break 12 mins. Just managed it even though there was a 102 spm stroke in the middle of it which set the overall time back a bit. Definitely no rowing tomorrow!

Time Meters Pace Watts Cal/Hr S/M
11:59.0 3,000m 1:59.8 203 999 26
3:01.9 750m 2:01.2 196 975 26
3:01.7 1,500m 2:01.1 197 977 26
3:01.7 2,250m 2:01.1 197 977 26
2:53.7 3,000m 1:55.8 225 1075 27

[nick rockliff]

Haven't managed to downgrade firmware yet. I don"t actually own a windows laptop or PC so have to borrow one Everything we have is android apart from my work laptop which I can't use for this.

Tried a 6k today but HD'd after 1500m at 2:06 pace following a glitch and a 99spm stroke set the split pace back.

Was determined to have a good paced workout on the last day of 2024 so entered a 3k with the intention to break 12 mins. Just managed it even though there was a 102 spm stroke in the middle of it which set the overall time back a bit. Definitely no rowing tomorrow!

Time Meters Pace Watts Cal/Hr S/M
11:59.0 3,000m 1:59.8 203 999 26
3:01.9 750m 2:01.2 196 975 26
3:01.7 1,500m 2:01.1 197 977 26
3:01.7 2,250m 2:01.1 197 977 26
2:53.7 3,000m 1:55.8 225 1075 27

Downgraded mine to v37 this morning and will give it a go at little later today.

It's so off putting when the avg split jumps up.

[alex9026]

1:18:57.3 20,000m 1:58.4 211 1025 21
39:28.0 10,000m 1:58.4 211 1025 21
r: 2:30 18m
39:29.4 10,000m 1:58.4 210 1024 21
r: 2:30 20m

Nearly didn't ever get round to this today, quick turnaround between shifts and I get my head down for a nap at 2 o'clock! Anyway, eventually got the work done. Up at 4am so will be a quiet night for me. A couple of beers to replenish the calories and that will be me!

Wherever you are in the World, Happy New Year!

[nick rockliff]

Just a 30r20 to double check PM5 function after downgrade 2 to v37.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,319m 2:02.9 188 947 20 135
5:00.0 1,220m 2:02.9 188 948 20 127
10:00.0 1,220m 2:02.9 188 948 20 131
15:00.0 1,219m 2:03.0 188 946 20 134
20:00.0 1,220m 2:02.9 188 948 20 138
25:00.0 1,220m 2:02.9 188 948 20 140
30:00.0 1,220m 2:02.9 188 948 20 141

All seems to be OK now but this is what I said after downgrade to v38. Another couple of sessions should confirm one way or another.

Bit of a poor month in terms for metres on the erg at only 112k.

End HR for this session is about 7 bpm higher than normal but put that down to low metres and too much chocolate. Also discovered Chapel Down brut English sparkling wine

Wedding anniversary tomorrow, 48 years. Where does time go?

Happy New Year to all.

[jcross485]

12/31 - Erg, strength work.

12k; 3k warm up, 6 x 1000m (1:00 rest) @ 60:00 - HM type effort, 3k cool down. The tentative plan was to go out around 1:57.5 / 500 pace and hold there steady throughout as that would have been a nice improvement over the last session, however overshot a bit. HR was a bit higher than what it would have been had I stuck to the plan but it was not too bad given the pace / power so pretty pleased overall.

Time Meters Pace Watts Cal/Hr S/M
48:14.6 12,000m 2:00.6 199 986 21 151

4:09.7 1,000m 2:04.8 180 918 19 131
4:09.6 1,000m 2:04.8 180 919 19 139
4:09.4 1,000m 2:04.7 180 921 19 143
r: 1:00 33m
3:53.3 1,000m 1:56.6 221 1058 24 160
r: 1:00 31m
3:53.2 1,000m 1:56.6 221 1059 24 161
r: 1:00 29m
3:53.1 1,000m 1:56.5 221 1060 24 162
r: 1:00 28m
3:52.8 1,000m 1:56.4 222 1063 24 164
r: 1:00 34m
3:52.7 1,000m 1:56.3 222 1064 24 165
r: 1:00 26m
3:52.4 1,000m 1:56.2 223 1067 24 165
r: 1:00 29m
4:09.5 1,000m 2:04.7 180 920 19 144
4:09.4 1,000m 2:04.7 180 921 19 145
4:09.4 1,000m 2:04.7 180 921 19 147
r210m

Hit some strength work after as I do have some strength goals for 2025. I may need to re-think combining both into the same session depending on how aggressive I need to be with the strength work; it's not that the session was all that hard or heavy but I do feel a bit of fatigue during the session after a good amount of time on the erg. That said, weights moved well and I tacked on a couple of extra sets for good measure.

Deadlift: 135 x 5, 205 x 5, 265 x 5, 315 x 5 x 5 sets

[Dangerscouse]

Also discovered Chapel Down brut English sparkling wine

Wedding anniversary tomorrow, 48 years. Where does time go?

Happy New Year to all.

Happy anniversary, happy new year and Chapel Down is great, as is Nyetimber

[Dangerscouse]

30:00.0 6,703m 2:14.2 145 797 18 104
5:00.0 1,128m 2:12.9 149 812 19 100
10:00.0 1,121m 2:13.8 146 802 18 104
15:00.0 1,110m 2:15.1 142 788 18 107
20:00.0 1,120m 2:13.9 146 801 19 104
25:00.0 1,109m 2:15.2 141 786 18 105
30:00.0 1,116m 2:14.4 144 796 18 107

As rest is rust, and motion is lotion i thought I'd give it a go on a low df just to test my back, which went well with no twinges but I'll see how it feels as the day progresses

[Sakly]

Happy new year to all

2025 starts well with a worsening sore throat, some headache and a minor injury to the index finger, when I slipped with my cordless screwdriver bit and rammed it into my finger
Blood dripping out immediately, started to compress the wound and after some seconds I nearly passed out. Already felt blood pressure going down and wanted to lay down on the sofa, but didn't make it to the sofa at all ca. 5-10s laying in front of it and my wife got very nervous, talking to me some stuff I didn't get at all, then coming back to life, as if nothing happened. Put a plaster on and went back to finish the work

Some days off the erg now, hopefully not too many...

[Jbub8888]

1.6 walk incline 10
10k row, lsd
20 miles airbike and stationary bike lsd

[Dangerscouse]

1:06:48.7 16,093m 2:04.5 181 923 20 123
12:28.5 3,000m 2:04.7 180 920 20 116
12:27.4 6,000m 2:04.5 181 923 20 120
12:25.4 9,000m 2:04.2 183 928 20 126
12:26.3 12,000m 2:04.3 182 925 20 125
12:29.1 15,000m 2:04.8 180 918 20 129
4:32.0 16,093m 2:04.4 182 925 20 128

I'm still feeling a bit cautious, so I opeted for 10 miles rather than a HM. Df increased to 115 and my back felt alright, but no better than just alright

[Gustel]

Happy new year to you all.

I started the year with a 20 min warmup followed by a faster 10k. I managed to stay below 2:00 with a small sprint at the end. I am happy with it. This is good progress. I hope that it will continue like this.

Time Meters Pace Watts Cal/Hr S/M
39:59.6 10,000m 1:59.9 203 997 27 152
7:59.2 2,000m 1:59.8 204 1000 27 150
7:56.3 4,000m 1:59.0 207 1013 28 152
8:02.7 6,000m 2:00.6 199 985 27 151
8:03.3 8,000m 2:00.8 198 982 27 152
7:58.1 10,000m 1:59.5 205 1005 28 158

[nick rockliff]

Going to increase metres this year so just getting a feel for pace/rate 60r20

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,956m 2:08.9 163 861 20 128
5:00.0 1,163m 2:08.9 163 861 20 114
10:00.0 1,163m 2:08.9 163 861 20 117
15:00.0 1,163m 2:08.9 163 861 20 121
20:00.0 1,163m 2:08.9 163 861 20 124
25:00.0 1,163m 2:08.9 163 861 20 127
30:00.0 1,163m 2:08.9 163 861 20 128
35:00.0 1,163m 2:08.9 163 861 20 132
40:00.0 1,163m 2:08.9 163 861 20 134
45:00.0 1,163m 2:08.9 163 861 20 135
50:00.0 1,164m 2:08.8 164 862 20 135
55:00.0 1,163m 2:08.9 163 861 20 137
1:00:00.0 1,163m 2:08.9 163 861 20 137

That will do for a start and OK for three times a week plus two UT1 type sessions.

[Kerry1960]

Did about 30 mins of stuff today at various speeds and spm just to give me some confidence in the v37 firmware which I've downgraded to on the PM5. Didn't see any issues in the data so can now move forward.

Was tough getting my ageing knees flexing today though as it was about 0c in my garage this morning!

[nick rockliff]

Did about 30 mins of stuff today at various speeds and spm just to give me some confidence in the v37 firmware which I've downgraded to on the PM5. Didn't see any issues in the data so can now move forward.

Was tough getting my ageing knees flexing today though as it was about 0c in my garage this morning!

Downgrade to v37 seems to have cured the problem for me too.

[KeithT]

Had some time off during Holidays but got decent training in and a few extra rest days. One interesting thing:

When I got into rowing a decade ago I always put the damper on 8 until I learned about drag factor. I experimented quite a bit and found that 130 was my optimal DF and I use it for all training and all my best times for 2K+ were done there. For 1K I use 140 and for 500m and shorter 150+. I have been using the same since the discovery. Now, over the Holiday break I always clean my rower. I do wipe downs after every use but this is where I take fan assembly and seat off and clean and oil chain.....Anyway, I worked out the day after cleaning and forgot to check DF and during workout I noticed the damper might have been a little different and with being super clean I thought DF may be different. I had a great workout and pull seemed easier. Sure, I could have had a good day but I was anxious to check DF when done and it was 135. Not a huge difference from normal but I was shocked that pull seemed easier - I thought it was going to show DF lower. I am now curious if 135 is a better setting for me or if it was just the day and go back to my 130.