What Training Have You Done Today?

[petererg]

1hr steady row

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,683m 2:11.5 154 829 19 135
10:00.0 2,295m 2:10.7 157 839 19 138
20:00.0 2,294m 2:10.7 156 838 19 136
30:00.0 2,267m 2:12.3 151 819 19 136
40:00.0 2,291m 2:10.9 156 836 19 134
50:00.0 2,284m 2:11.3 154 831 20 133
1:00:00.0 2,252m 2:13.2 148 809 20 136

[Sakly]

Easy 20min to see how it feels and body reacts.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:02.3	4,855m	2:03.8	184	934	18	132
5:00.0	1,213m	2:03.6	185	936	18	129
10:00.0	1,209m	2:04.0	183	930	19	133
15:00.0	1,212m	2:03.7	185	935	19	134
20:00.0	1,214m	2:03.5	186	938	18	134
20:02.2	8m	2:17.5	135	763	0	135

[alex9026]

1:11:06.4 18,000m 1:58.5 210 1023 21
23:41.2 6,000m 1:58.4 211 1025 21
r: 2:00 19m
23:44.0. 6,000m 1:58.6 209 1020 21
r: 2:00 20m
23:41.1 6,000m 1:58.4 211 1025 21

3x6k/2:00 steady metres. Not feeling 100%, coming off a 13 hour night shift in January is not entirely healthy! My elbow has been troubling me for some time, I suspected it was gym related, but feeling it now post Erg. Will book a physio appointment this week.

[Dangerscouse]

5 x 1k 1r

18:08.4 5,000m 1:48.8 271 1234 29 104
3:47.9 1,000m 1:53.9 237 1114 28 59
3:42.7 1,000m 1:51.3 254 1172 29 63
3:36.2 1,000m 1:48.1 277 1253 29 102
3:32.5 1,000m 1:46.2 292 1304 30 150
3:29.1 1,000m 1:44.5 306 1354 30 157
r162m

8k

30:40.3 8,000m 1:55.0 230 1091 24 143
4:00.3 1,000m 2:00.1 202 994 21 138
3:55.6 2,000m 1:57.8 214 1036 24 134
3:53.3 3,000m 1:56.6 221 1058 24 137
3:50.8 4,000m 1:55.4 228 1083 25 144
3:49.0 5,000m 1:54.5 233 1102 25 140
3:46.6 6,000m 1:53.3 241 1128 25 147
3:44.5 7,000m 1:52.2 247 1151 26 151
3:40.2 8,000m 1:50.1 262 1202 26 160

I really didn't expect much and very nearly didn't get up. I couldn't quite commit to the 1k repeats so I stopped at five and programmed in an 8k, with no expectations or plan.

This felt like a good confidence builder without being too hard, which is probably what I needed today, as I'm wondering if I've finally caught the cold that everyone else has already had.

[iain]

Week 2 of the Pete Plan 5k done for me. The 8*750 1R went poorly, going out at 2:06 and ending at 2:08-2:09 ish. Fly and die, so to speak. I just didn't have the mental willpower to continue. My HR was maxed at 195 which is surprisingly low

The 4*1650 4R went at 2:12 then 2:14 and dropped, which was bad. 2:16 and 2:16. How come my mental resilience has become that bad? Or maybe it was an ankle issue.

I will try to hold Week 3 Day 2 at 2:07-2:08 ish. The DAY 4 at 2:15-ish. Day 6: maybe sub 8 2k? I don't know if I can manage it considering my ankle - I may start at 2:01-2:02 splits first and see if I feel good.

The 750s were as fast as the 500s, that is a win as they are much harder (not only 50% longer, but 2/3 of the rest as well). Your negative feeling about this and accepting that your initial goal was unachievable may have influenced your approach to the 1650's expecting a poor result is often self-fulfilling. I suspect your biggest issue is base fitness so the longer intervals will be the hardest sessions as they are too long to get through on drive and anaerobic boost. You averaged 2:14.5, next time start at 2:15 and don't let the pace drop below it. Can't remember Week 3 as I have modified the plan, is this straight to 1ks? If so they are much tougher than the 750s so I suggest trying to hold 2:08.X for the first 3 and then neg split the last 3 (only a few tenths except for the last).

Good luck.

[PleaseLockIn]

Week 2 of the Pete Plan 5k done for me. The 8*750 1R went poorly, going out at 2:06 and ending at 2:08-2:09 ish. Fly and die, so to speak. I just didn't have the mental willpower to continue. My HR was maxed at 195 which is surprisingly low

The 4*1650 4R went at 2:12 then 2:14 and dropped, which was bad. 2:16 and 2:16. How come my mental resilience has become that bad? Or maybe it was an ankle issue.

I will try to hold Week 3 Day 2 at 2:07-2:08 ish. The DAY 4 at 2:15-ish. Day 6: maybe sub 8 2k? I don't know if I can manage it considering my ankle - I may start at 2:01-2:02 splits first and see if I feel good.

The 750s were as fast as the 500s, that is a win as they are much harder (not only 50% longer, but 2/3 of the rest as well). Your negative feeling about this and accepting that your initial goal was unachievable may have influenced your approach to the 1650's expecting a poor result is often self-fulfilling. I suspect your biggest issue is base fitness so the longer intervals will be the hardest sessions as they are too long to get through on drive and anaerobic boost. You averaged 2:14.5, next time start at 2:15 and don't let the pace drop below it. Can't remember Week 3 as I have modified the plan, is this straight to 1ks? If so they are much tougher than the 750s so I suggest trying to hold 2:08.X for the first 3 and then neg split the last 3 (only a few tenths except for the last).

Good luck.

Yes, the Wk 3 is straight to 1k. I thought in the PP5k you pick a pace you can maintain up to 1k but... I am failing at that. The 500s were tough - desperately clinging on to 2:04 r24 was tough. Yes, I only had 1 minute of rest, and yes I had to do five more 500s, but even if I did 7*500m 2R I might have held onto 1:58 but would not have been able to manage a 1:45 500m like Nomark did in the last interval. Heck, I am not confident I can do that fresh.

My biggest issue is baseline fitness so I am trying to improve it. I can clearly see my weakness in this area. The solution - more and more steady state.

It's going to be tough. But I will hang on for dear life. I have abandoned all plans on staying very close to Nomark's PBs for the time being.

Anyways - steady state jogging. I had to, as the rower didn't work in the old fitness room (facepalm).

Then I did more strength work - pronation, internal rotation, tricep exercise, bench, you name it. Somehow I managed a 5 second 1-arm hang for both arms which is something.

[Dangerscouse]

It's going to be tough. But I will hang on for dear life. I have abandoned all plans on staying very close to Nomark's PBs for the time being.

Reading between the lines, I see too much negativity from your mindset. You mention "that was something" quite a lot, as I assume your letting comparison and ego dictate your thoughts.

As an example one arm hang for five seconds is good, and you should be happy with this, don't feel like you can't because you're convincing yourself that others will be thinking, "well, I can do it for 20 seconds".

Filter out those type of thoughts. Focus on your progress and not trying to attain results that are currently out of your grasp, by looking at what you're doing right now and improving on that. These small wins are essential for you to build some inner belief.

When you mention it's going to be tough, that's a good thing. You don't want it to be easy, anyone could do it if was easy, but there are no shortcuts to patience, hard graft and consistency.

[putridp]

Recently fallen off the wagon a bit, struggling to be consistent with the long rows, so relieved to get a couple of metronomic HMs done.

Yesterday:

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:28:36	21,097m	2:05.9	902	20	138
18:03.5	4,300m	2:05.9	902	20	134
18:03.7	8,600m	2:06.0	902	20	139
18:03.7	12,900m	2:06.0	902	20	137
18:03.6	17,200m	2:06.0	902	20	141
16:21.8	21,097m	2:05.9	902	20	142

And today:

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
1:28:36	21,097m	2:05.9	902	20	136
18:03.5	4,300m	2:05.9	902	20	133
18:03.8	8,600m	2:06.0	901	20	134
18:03.5	12,900m	2:05.9	902	20	137
18:03.6	17,200m	2:06.0	902	20	139
16:22.0	21,097m	2:05.9	902	20	139

I put on 6kg in December so I'm trying to get on top of what I'm eating too, to make my sig less of a lie. I plan to chalk up a 5k PB once I dip below 75kg again, and get back to some regular HIIT sesssions too (which I always find a psychological challenge).

[iain]

It's going to be tough. But I will hang on for dear life. I have abandoned all plans on staying very close to Nomark's PBs for the time being.

Reading between the lines, I see too much negativity from your mindset. You mention "that was something" quite a lot, as I assume your letting comparison and ego dictate your thoughts.

As an example one arm hang for five seconds is good, and you should be happy with this, don't feel like you can't because you're convincing yourself that others will be thinking, "well, I can do it for 20 seconds".

Filter out those type of thoughts. Focus on your progress and not trying to attain results that are currently out of your grasp, by looking at what you're doing right now and improving on that. These small wins are essential for you to build some inner belief.

When you mention it's going to be tough, that's a good thing. You don't want it to be easy, anyone could do it if was easy, but there are no shortcuts to patience, hard graft and consistency.

+1 Nomark is 6ft1 and 205 lbs. I agree that comparison is the thief of achievement so should only be used positively as an encouragement, but with similar fitness Nomark will be quicker on the short stuff. I haven't broken 1:45 for 9 years, but in that time I pulled an HM at 2:05.5 pace. You are doing a different plan and have a different body size so why assume that you will match his performance? Also there is a huge difference between te single compulsory interval session required by BPP and the 2 a week in 5k plan as well as the shorter rests and greater number of reps. .

[Nomark]

It's going to be tough. But I will hang on for dear life. I have abandoned all plans on staying very close to Nomark's PBs for the time being.

+1 Nomark is 6ft1 and 205 lbs. I agree that comparison is the thief of achievement so should only be used positively as an encouragement, but with similar fitness Nomark will be quicker on the short stuff. I haven't broken 1:45 for 9 years, but in that time I pulled an HM at 2:05.5 pace. You are doing a different plan and have a different body size so why assume that you will match his performance? Also there is a huge difference between te single compulsory interval session required by BPP and the 2 a week in 5k plan as well as the shorter rests and greater number of reps. .

Yep. +2. I don't read this thread regularly but I'm seeing my name a lot all of a sudden, which is very flattering but also madness.

PLI I think we started the BPP at a similar time and with similar performance so superficially it might look like we are on the same trajectory but rowing is not a fair sport as weight and lever length play a very large part.

"Comparison is the thief of joy" as Teddy Roosevelt said, so don't do it! Just try and be better than you were last week. That's the only comparison that matters. And if you are injured be kind to yourself if you aren't improving as quickly as you want. You can still bank the fitness gains and you will feel the benefit once you are recovered.

[KeithT]

10 x250 1r. Haven't done sprint intervals for 5 months and found this tough. Had trouble initially rating up but got easier as I went along. Best for this session is 1:42 avg so was nowhere near it today but it gives me plenty to work on.

Time Meters Pace Watts Cal/Hr S/M
8:59.8 2,500m 1:47.9 278 1257 31
0:55.1 250m 1:50.2 262 1200 30
0:55.0 250m 1:50.0 263 1205 31
0:54.8 250m 1:49.6 266 1214 31
0:54.5 250m 1:49.0 270 1230 31
0:54.3 250m 1:48.6 273 1240 31
0:54.0 250m 1:48.0 278 1256 31
0:53.8 250m 1:47.6 281 1266 31
0:53.6 250m 1:47.2 284 1277 31
0:53.3 250m 1:46.6 289 1294 33
0:51.4 250m 1:42.8 322 1408 35
r248m

This is my favorite 1K prep workout.

[KeithT]

Did my first HM in a while yesterday. Decided to do an eyes closed and cover the monitor except for meters which I didn't look at until almost done. This was just a steady row that averaged out to 2:05 pace but something sort of unique happened - I had the monitor set for 3K splits tracking and as normal I had a faster start but then had 3 straight 3K intervals with the exact same pace (to the tenth of a second). Typically I will see a steady drop in pace with eyes closed. Now, I did slow down after these but I was amazed at the consistent pace without knowing I was doing it.

[alex9026]

I had the monitor set for 3K splits tracking and as normal I had a faster start but then had 3 straight 3K intervals with the exact same pace (to the tenth of a second). Typically I will see a steady drop in pace with eyes closed. Now, I did slow down after these but I was amazed at the consistent pace without knowing I was doing it.

Always impressed when I see this, even more so when it's blind. A sign of really being dialled in, you'll soon be rivalling Nick!

[nick rockliff]

First of this week's 60r20 sessions.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,965m 2:08.8 163 862 20 125
5:00.0 1,163m 2:08.9 163 861 20 113
10:00.0 1,163m 2:08.9 163 861 20 117
15:00.0 1,164m 2:08.8 164 862 20 120
20:00.0 1,164m 2:08.8 164 862 20 121
25:00.0 1,164m 2:08.8 164 862 20 124
30:00.0 1,164m 2:08.8 164 862 20 126
35:00.0 1,164m 2:08.8 164 862 20 128
40:00.0 1,164m 2:08.8 164 862 20 128
45:00.0 1,164m 2:08.8 164 862 20 130
50:00.0 1,164m 2:08.8 164 862 20 132
55:00.0 1,164m 2:08.8 164 862 20 133
1:00:00.0 1,164m 2:08.8 164 862 20 132

I'd class that as low/mid UT2

[p_b82]

5 min warm-up - decided to use this as a start point to decide on what to do.

threw in a 500m, and while I HD'd I did hit a a new milestone for me; 537W LP (1:26.7) & both the 2 splits I did complete were also pb's. so it wasn't all bad.

Now that I've got more confidence in my back, it would appear rowing wise I'm better at the short stuff than the longer distances - which completely aligns with my running, as I was a 100m specialist in my youth... I just do more of the longer stuff as that's where I need to improve things more I have always felt.

Time Meters Pace Watts Cal/Hr S/M
0:48.1 265m 1:30.7 468 1911 41 165
0:18.2 100m 1:31.0 464 1898 43 151
0:17.7 200m 1:28.5 505 2037 41 170
0:12.3 265m 1:34.6 413 1722 39 174

legs were shot as I didn't even manage 2mins at 300W as a follow up - some of that was the mind though as I thought I'd gone further...

Time Meters Pace Watts Cal/Hr S/M
1:53.4 540m 1:45.0 302 1340 30 169
1:00.0 286m 1:44.8 303 1343 31 164
1:53.4 254m 1:45.1 301 1337 30 174

10 min cool down