What Training Have You Done Today?

[Annisotropic]

2k warmup

W11 D2 BPP. 8x500m, each at exactly 2.06

Final event of Rowlympics, 20mins, 4486m.

Strode into the *** DELETE - SPAM *** feeling like an Amazon, and was defeated by grating 20g of slightly stale parmesan. 🫣

Edited - ha, I forgot that the cooking-room is a dirty word on this forum

[alex9026]

3/8/24(Sat)

12km-45.04.1-1.52.6-R20-245w

3km splits-

11.24.7-1.54.1-R20-236w

11.23.3-1.53.8-R20-237w

11.22.7-1.53.7-R20-238w

10.53.4-1.48.9-R22-271w

Goal was sub 1.54 for first 9km, then min sub 1.50 for final 3km.

Smith machine incline press and shoulder press after........

Some good low rate work here

[alex9026]

12:57.9 4,000m 1:37.2 381 1610 32
3:14.5 1,000m 1:37.2 381 1609 32
r: 5:00 87m
3:14.9 1,000m 1:37.4 378 1601 31
r: 5:00 84m
3:14.5 1,000m 1:37.2 381 1609 32
r: 5:00 30m
3:14.0 1,000m 1:37.0 383 1619 34
r: 5:00 97m

4x1k, target sub 1:38. Nothing much to report since my 4x2k earlier in the week. Struggled with the humidity in the garage, and the workout probably took more out of me than I anticipated. Anyway, more than satisfied with this, paced quicker than my March 2k

[Sakly]

First gym session after my week off.
15min skierg warmup at 1:55.3, then 2x12 Broad Jumps, 3 sets Pause front squats @60kg, 3 sets handstand pushups, 3 sets wide pullups. Focus on perfect quality in form.

After that I did a first sighter for the team Oarsome challenge, an inverted rate pyramid at 32-28-24-28-32 for given distances.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
6:06.5	1,900m	1:36.4	390	1642	27
0:55.2	300m	1:32.0	449	1846	30
r: 1:00	13m					
1:16.7	400m	1:35.8	397	1666	27
r: 1:00	14m					
1:39.6	500m	1:39.6	354	1519	24
r: 1:00	18m					
1:18.6	400m	1:38.2	369	1570	27
r: 1:00	22m					
0:56.5	300m	1:34.1	419	1742	32
r67m	

No specific targets, but thought 1:32 to 1:40 could work.
Some strokes left on the table, workout done after (lower volume) gym session, so there should be some improvement possible.

[jcross485]

8/3: "Strength" work.

Well, that was the plan. First time deviating a bit and hopefully the last time I make that mistake. Because it was a planned strength day, I stuck to the general idea but decided to go out for some hill sprints instead. Warm up felt fantastic - HR for the pace was in a very good place given the heat and humidity. The first two reps to ease a bit into things felt really strong. Reps 1-5 felt good; averaging right around 4:30/mi (2:45/k) pace up 6%. Rep 6 I went to push and felt a bit of a twinge in my left hamstring so shut it down immediately. Walked it out a bit, light jog home for the cool down. We're in the process of rearranging our home a bit this weekend so that both boys have their own bedrooms instead of a shared room and more of a play space; ended up doing a total of 68 flights of stairs in moving things (according to my Garmin) which I'm sure didn't help but the hamstring is still feeling it today (8/4).

The plan for today was more intensity on the erg but will see how the legs (especially the hamstring) is feeling after a warm up and will go from there. Monday likely no training; will be out of the house around 3a for a long work trip. Thursday will also likely be no training; about a 6 hour flight (plus time to airport, security, from airport to hotel, etc.) for a bit of a vacation with my wife as we haven't traveled without the kids since our honeymoon about 10 years ago.

[deadlifting265]

3/8/24(Sat)

12km-45.04.1-1.52.6-R20-245w

3km splits-

11.24.7-1.54.1-R20-236w

11.23.3-1.53.8-R20-237w

11.22.7-1.53.7-R20-238w

10.53.4-1.48.9-R22-271w

Goal was sub 1.54 for first 9km, then min sub 1.50 for final 3km.

Smith machine incline press and shoulder press after........

Some good low rate work here

Cheers.

Good rate for the 1km's you did, 2km rate?

[alex9026]

Cheers.

Good rate for the 1km's you did, 2km rate?

I rated 34 for the 2k, so I'm not far off. Had to hold a high rate on the last effort today to keep the pace there.

[deadlifting265]

Cheers.

Good rate for the 1km's you did, 2km rate?

I rated 34 for the 2k, so I'm not far off. Had to hold a high rate on the last effort today to keep the pace there.

It's natural to trade rate for pace when fatiguing.

34 a strong rate for 2km and probably the min based on age, height and weight.

[dabatey]

C2 Training Guide V2 Original Plan Prep Phase (2nd 3 week loop) Easy Week
UT1 1 x 30 min @ 22spm. Last time 2.13.9. @ AvHR 141 bpm

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,832m 2:11.7 153 826 22 147
5:00.0 1,134m 2:12.2 151 820 22 134
10:00.0 1,137m 2:11.9 152 824 22 138
15:00.0 1,137m 2:11.9 152 824 22 146
20:00.0 1,139m 2:11.6 153 827 22 153
25:00.0 1,141m 2:11.4 154 830 22 155
30:00.0 1,145m 2:11.0 156 835 22 156

Aim was to go faster than 2.13 but on starting felt fine round about 2.12 and around half way was clear I should be able to hold the pace and a little push on the last couple of splits made sure I was sub 2.12 by the finish. Probably helped that I swapped my Sunday rest day to Saturday after a few beer Friday night, and it was a fair bit cooler today.

[jcross485]

8/4 - 16k erg; 3k warm up, 10 x 1k @ 60:00 to HM type effort (1:00 rest), 3k cool down.

Warm up felt really good so decided to push with some intensity, albeit not the really hard VO2 max type intervals that I was hoping for, but some is better than nothing and hopefully I can hit a really hard session either Tuesday or Wednesday. All things considered, this felt pretty good - very much in control throughout. I don't know that I would hold the splits for a full HM at this point but feel like I could do so for an hour.

Time Meters Pace Watts Cal/Hr S/M
1:04:10.1 16,000m 2:00.3 201 991 23 152

6:17.7 1,500m 2:05.9 175 903 19 128
6:17.5 1,500m 2:05.8 176 904 19 136
r: 1:00 34m
3:55.7 1,000m 1:57.8 214 1035 26 151
r: 1:00 32m
3:55.3 1,000m 1:57.6 215 1039 26 154
r: 1:00 29m
3:55.2 1,000m 1:57.6 215 1040 26 156
r: 1:00 29m
3:55.0 1,000m 1:57.5 216 1042 26 157
r: 1:00 32m
3:54.7 1,000m 1:57.3 217 1045 26 160
r: 1:00 34m
3:54.4 1,000m 1:57.2 217 1048 26 160
r: 1:00 31m
3:54.3 1,000m 1:57.1 218 1049 26 161
r: 1:00 37m
3:53.8 1,000m 1:56.9 219 1054 26 162
r: 1:00 35m
3:53.4 1,000m 1:56.7 220 1057 26 164
r: 1:00 36m
3:50.0 1,000m 1:55.0 230 1092 28 169
r: 1:00 39m
6:17.0 1,500m 2:05.6 176 906 19 153
6:16.3 1,500m 2:05.4 177 910 19 152
r368m

Compared to the last time I did this session:

Last Week: 10x1k, 218.2 W avg, 163.7 HR avg
This Week: 10x1k, 218.1 W avg, 159.4 HR avg

[Dangerscouse]

40:50.3 10,000m 2:02.5 190 955 22 127
5:08.0 1,250m. 2:03.2 187 944 22 118
5:06.1 2,500m. 2:02.4 191 956 22 125
5:06.1 3,750m. 2:02.4 191 956 22 124
5:08.3 5,000m. 2:03.3 187 942 22 128
5:05.7 6,250m. 2:02.2 191 958 22 129
5:05.4 7,500m. 2:02.1 192 960 22 130
5:05.4 8,750m. 2:02.1 192 960 22 133
5:05.3 10,000m 2:02.1 192 961 22 134

After a lad's weekend away, there was no chance of any heroics

[Sakly]

60min, was supposed to be a low intensity steady, as my back is struggling a bit currently, but got a grey zone in the end.
30min r20, then needed to reduce the rate to get my breathing in check. Ramping up the pace during the next two splits at r18, backing off for the last two splits to ramp up again til the end.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	15,136m	1:58.9	208	1016	19	155
7:30.0	1,899m	1:58.4	210	1024	20	144
15:00.0	1,906m	1:58.0	213	1032	20	149
22:30.0	1,908m	1:57.9	213	1034	20	153
30:00.0	1,910m	1:57.8	214	1036	20	157
37:30.0	1,864m	2:00.7	199	984	18	156
45:00.0	1,896m	1:58.6	209	1020	18	161
52:30.0	1,841m	2:02.2	192	959	18	157
1:00:00	1,913m	1:57.6	215	1040	18	167

[KeithT]

Good training over last few days. I did 8x500 2'R on Saturday as part of my continuous progression plan. I did this work out a few weeks ago at a conservative 1:45 pace, then did it at 1:43 and yesterday at 1:41 - will try and go sub 1:40 next attempt.

[KeithT]

CTC early entry, worst try ever

After warmup started the workout with ergzone, but for whatever reason ergzone wouldn't hold the display awake, so bailed after 4 intervals and reprogrammed with ergdata.
Started very optimistic around 1:30 and needed to back off to 1:33 for the last three of the first round, but that was kind of the idea to attack it that way for all three rounds.
Started the same way next one, but due to fatigue I couldn't get the timing right for the rolling starts and messed up the start pace several times. Got really annoyed and wanted to bail. Skipped 2 intervals, during that time HR monitor died. Then I decided to went on to use it as a learning session. In the third round messed up several starts again, so result isn't really worth posting. Ergdata reported only 21 intervals in the end, it did not count the 2 skipped ones and the last one
So the PM5 was the only hardware functioning well today.
Will definitely go again and pace it slower and focus on the starts. I think there can be won much more compared to very hard strokes or high rates.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
8:00.0	2,350m	1:42.1	329	1430	30	95

During the week I did two more bodyweight sessions, so had a bit of movement. Nights were really bad, my back was stiff from the bad bed. But the beach was very nice as were the days in the sun

This is an interesting one - 10 seconds rest will feel like nothing and then as you said timing the first pull will be critical

[nick rockliff]

Only three sessions this week, away on holiday from Friday.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,704m 1:56.8 220 1055 22 141
5:00.0 1,284m 1:56.8 220 1055 22 131
10:00.0 1,284m 1:56.8 220 1055 22 138
15:00.0 1,284m 1:56.8 220 1055 22 142
20:00.0 1,284m 1:56.8 220 1055 22 144
25:00.0 1,284m 1:56.8 220 1055 22 146
30:00.0 1,285m 1:56.7 220 1057 22 146

Enjoyed the session apart from the sweat. Feeling quite erg fit right now