What Training Have You Done Today?

[Dangerscouse]

You seem to have a really mild version, if you can do this milage and pace throughout - luckily

I'm amazed with how mild it's been. I was sneezing and blowing my nose a lot for about three days and felt really tired in the morning for two days, but apart from that I've recovered a lot quicker than I expected.

It never got past a head cold, and now it seems to be passing after less than a week. Very unusual, but very welcome.

[Dangerscouse]

While I'm seeing great results, this plan has been a bit mentally taxing at times though, as there are no truly "easy" workouts. There is zero steady state in the program to speak of

UT2 / steady state doesn't exist in John's world, but you cannot fault his results even if you don't agree with his methods.

He is the epitome of the 'go hard or go home' crew and a great example of how not everything you believe is always true, ie not every programme / athlete needs to have lots of steady state.

[Sakly]

Low rate HM.
Was meant to be a low intensity session, but soon I felt the strokes were strong, increased the pressure and it transitioned into a grey zone
Had mich fun!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:23:10	21,097m	1:58.2	212	1028	18	153
10:45.7	2,638m	2:02.3	191	957	18	142
10:27.4	5,276m	1:58.9	208	1016	18	149
10:23.4	7,914m	1:58.1	212	1030	18	152
10:22.7	10,552m	1:58.0	213	1032	18	153
10:22.4	13,190m	1:57.9	213	1033	18	154
10:24.6	15,828m	1:58.3	211	1026	18	155
10:21.8	18,466m	1:57.8	214	1035	18	156
10:02.6	21,097m	1:54.5	233	1102	19	166

Yesterday I could get a 0.1s PB for a 500m skierg

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:31.2	500m	1:31.2	461	1887	60
0:18.1	100m	1:30.5	472	1925	63
0:17.9	200m	1:29.5	488	1980	60
0:18.1	300m	1:30.5	472	1925	60
0:18.5	400m	1:32.5	442	1821	58
0:18.6	500m	1:33.0	435	1797	61

In the middle the left cord started to slip and lost power connection sometimes. Lost balance as no pressure on the cord, so pace dropped from 1:30s to 1:33s and I couldn't get the splits back down again. No idea what's the reason, but I assume it happens, when high force is applied and cord is not fully stretched at that time. So it might be a technical issue in the stroke, when fatigue kicks in...

[Dangerscouse]

Low rate HM.
Was meant to be a low intensity session, but soon I felt the strokes were strong, increased the pressure and it transitioned into a grey zone
Had mich fun!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:23:10	21,097m	1:58.2	212	1028	18	153
10:45.7	2,638m	2:02.3	191	957	18	142
10:27.4	5,276m	1:58.9	208	1016	18	149
10:23.4	7,914m	1:58.1	212	1030	18	152
10:22.7	10,552m	1:58.0	213	1032	18	153
10:22.4	13,190m	1:57.9	213	1033	18	154
10:24.6	15,828m	1:58.3	211	1026	18	155
10:21.8	18,466m	1:57.8	214	1035	18	156
10:02.6	21,097m	1:54.5	233	1102	19	166

Yesterday I could get a 0.1s PB for a 500m skierg

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:31.2	500m	1:31.2	461	1887	60
0:18.1	100m	1:30.5	472	1925	63
0:17.9	200m	1:29.5	488	1980	60
0:18.1	300m	1:30.5	472	1925	60
0:18.5	400m	1:32.5	442	1821	58
0:18.6	500m	1:33.0	435	1797	61

In the middle the left cord started to slip and lost power connection sometimes. Lost balance as no pressure on the cord, so pace dropped from 1:30s to 1:33s and I couldn't get the splits back down again. No idea what's the reason, but I assume it happens, when high force is applied and cord is not fully stretched at that time. So it might be a technical issue in the stroke, when fatigue kicks in...

Congrats on the PB, and it all counts. That's a really solid HM at r18. Your illness seems to have given been a good thing in a strange unexpected way

[Sakly]

Low rate HM.
Was meant to be a low intensity session, but soon I felt the strokes were strong, increased the pressure and it transitioned into a grey zone
Had mich fun!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:23:10	21,097m	1:58.2	212	1028	18	153
10:45.7	2,638m	2:02.3	191	957	18	142
10:27.4	5,276m	1:58.9	208	1016	18	149
10:23.4	7,914m	1:58.1	212	1030	18	152
10:22.7	10,552m	1:58.0	213	1032	18	153
10:22.4	13,190m	1:57.9	213	1033	18	154
10:24.6	15,828m	1:58.3	211	1026	18	155
10:21.8	18,466m	1:57.8	214	1035	18	156
10:02.6	21,097m	1:54.5	233	1102	19	166

Yesterday I could get a 0.1s PB for a 500m skierg

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:31.2	500m	1:31.2	461	1887	60
0:18.1	100m	1:30.5	472	1925	63
0:17.9	200m	1:29.5	488	1980	60
0:18.1	300m	1:30.5	472	1925	60
0:18.5	400m	1:32.5	442	1821	58
0:18.6	500m	1:33.0	435	1797	61

In the middle the left cord started to slip and lost power connection sometimes. Lost balance as no pressure on the cord, so pace dropped from 1:30s to 1:33s and I couldn't get the splits back down again. No idea what's the reason, but I assume it happens, when high force is applied and cord is not fully stretched at that time. So it might be a technical issue in the stroke, when fatigue kicks in...

Congrats on the PB, and it all counts. That's a really solid HM at r18. Your illness seems to have given been a good thing in a strange unexpected way

Haha, it really seems like
Probably it gave my body time to rest

[Dangerscouse]

Haha, it really seems like
Probably it gave my body time to rest

Yeah, i think that's exactly it. The adaptions have really taken a hold now, so we expect all new PBs...

[alex9026]

Low rate HM.
Was meant to be a low intensity session, but soon I felt the strokes were strong, increased the pressure and it transitioned into a grey zone
Had mich fun!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:23:10	21,097m	1:58.2	212	1028	18	153
10:45.7	2,638m	2:02.3	191	957	18	142
10:27.4	5,276m	1:58.9	208	1016	18	149
10:23.4	7,914m	1:58.1	212	1030	18	152
10:22.7	10,552m	1:58.0	213	1032	18	153
10:22.4	13,190m	1:57.9	213	1033	18	154
10:24.6	15,828m	1:58.3	211	1026	18	155
10:21.8	18,466m	1:57.8	214	1035	18	156
10:02.6	21,097m	1:54.5	233	1102	19	166

That's a very strong low rate half. Agreed, the enforced rest has done you good. We should probably plan them, but life invariably throws them at us anyway.

[Sakly]

Haha, it really seems like
Probably it gave my body time to rest

Yeah, i think that's exactly it. The adaptions have really taken a hold now, so we expect all new PBs...

Haha
I think I can update so many of these, but during my preparation for the marathon (and very likely another comp I will register for... ), I won't attack so much PBs the next ~6 weeks

Low rate HM.
Was meant to be a low intensity session, but soon I felt the strokes were strong, increased the pressure and it transitioned into a grey zone
Had mich fun!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:23:10	21,097m	1:58.2	212	1028	18	153
10:45.7	2,638m	2:02.3	191	957	18	142
10:27.4	5,276m	1:58.9	208	1016	18	149
10:23.4	7,914m	1:58.1	212	1030	18	152
10:22.7	10,552m	1:58.0	213	1032	18	153
10:22.4	13,190m	1:57.9	213	1033	18	154
10:24.6	15,828m	1:58.3	211	1026	18	155
10:21.8	18,466m	1:57.8	214	1035	18	156
10:02.6	21,097m	1:54.5	233	1102	19	166

That's a very strong low rate half. Agreed, the enforced rest has done you good. We should probably plan them, but life invariably throws them at us anyway.

Thx!
You are right. I'm not good at planning/taking rest. Sometimes I even can't stick to my rest day during the week

[Dangerscouse]

I won't attack so much PBs the next ~6 weeks

FWIW, I set an older HM PB during my ultra distance training, so you might not need to be so cautious

[nick rockliff]

Did a 60r22 this evening as a more top end aerobic session.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 14,639m 2:02.9 188 947 22 135
5:00.0 1,220m 2:02.9 188 948 22 121
10:00.0 1,220m 2:02.9 188 948 22 126
15:00.0 1,220m 2:02.9 188 948 22 129
20:00.0 1,220m 2:02.9 188 948 22 133
25:00.0 1,220m 2:02.9 188 948 22 135
30:00.0 1,220m 2:02.9 188 948 22 136
35:00.0 1,220m 2:02.9 188 948 22 139
40:00.0 1,220m 2:02.9 188 948 22 139
45:00.0 1,221m 2:02.8 189 949 22 141
50:00.0 1,220m 2:02.9 188 948 22 141
55:00.0 1,220m 2:02.9 188 948 22 142
1:00:00.0 1,220m 2:02.9 188 948 22 143

[Sakly]

I won't attack so much PBs the next ~6 weeks

FWIW, I set an older HM PB during my ultra distance training, so you might not need to be so cautious

I won't be, but there are several hard pieces included in that time anyway, so I won't attack specific PBs
This month 5k CTC on rowErg and skierg, the TOC, most likely a comp with 500m and 1k 2nd of Feb, Feb TOC and CTC...so enough to get hard events in

[petererg]

1hr at 2:14.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,436m 2:13.9 146 800 21 124
10:00.0 2,240m 2:13.9 146 801 20 122
20:00.0 2,241m 2:13.8 146 802 21 124
30:00.0 2,241m 2:13.8 146 802 21 126
40:00.0 2,237m 2:14.1 145 799 21 126
50:00.0 2,239m 2:13.9 146 800 21 126
1:00:00.0 2,238m 2:14.0 145 800 22 125

[Dangerscouse]

57:24.5 15,016m 1:54.6 232 1098 24 151
8:46.6 2,250m 1:57.0 218 1051 23 137
8:31.9 4,500m 1:53.7 238 1118 25 145
8:30.0 6,750m 1:53.3 240 1127 25 150
8:29.7 9,000m 1:53.2 241 1128 25 155
8:29.0 11,250m 1:53.1 242 1132 25 160
8:36.4 13,500m 1:54.7 232 1097 25 158
5:57.2 15,016m 1:57.8 214 1036 24 156

A very rare day. I can't remember a day in recent memory, when I was more demotivated to row, but still managed to row. I'm still amazed I did anything, as I stood for about 30 seconds debating it in my head.

I planned on 18k, but it quickly became something far more than I expected, until I knocked out an earbud and I had to stop to find it, which then broke the spell.

Given that only a week ago I had a cold and felt fairly rough, it's nothing to complain about that I did stop when I did.

[Sakly]

57:24.5 15,016m 1:54.6 232 1098 24 151
8:46.6 2,250m 1:57.0 218 1051 23 137
8:31.9 4,500m 1:53.7 238 1118 25 145
8:30.0 6,750m 1:53.3 240 1127 25 150
8:29.7 9,000m 1:53.2 241 1128 25 155
8:29.0 11,250m 1:53.1 242 1132 25 160
8:36.4 13,500m 1:54.7 232 1097 25 158
5:57.2 15,016m 1:57.8 214 1036 24 156

A very rare day. I can't remember a day in recent memory, when I was more demotivated to row, but still managed to row than today. I'm still amazed I did anything, as I stood for about 30 seconds debating it in my head.

I planned on 18k, but it quickly became something far more than I expected, until I knocked out an earbud and I had to stop to find it, which then broke the spell.

Given that only a week ago I had a cold and felt fairly rough, it's nothing to complain about that I did stop when I did.

Very solid 15k session, absolutely nothing to complain about in this

[iain]

Wierd how the mind varies Stu, but a fast pace for someone only just deciding to row. Today I had the opposite, did 5 x 1.5k session yesterday with planned UT2 today, but nearly did a full on 5k as I felt good before deciding that was foolhardy and settling on a grey hour instead!