What Training Have You Done Today?

[Dangerscouse]

You need to get yourself one of those new fangled smart watches. It would have told you that you needed a rest the day before!

Haha, I felt alright the night before, but it wasn't happening in the morning.

I've used HRV before and that convinced me that it's useless. On days it told me I was just about alive, I'd have a great day, and other days when it told me to rip up trees, I could barely peel myself out of bed.

[Sakly]

Mainly use it for tracking sleep and get a trend for resting heart rate. I found it being a good indicator for recovery.

I'm very dubious that it can track sleep too. Sleeping is complicated and that's why they have to wire you up to all sorts of electrodes to monitor it in a proper controlled environment. Resting HR is different as that's easy to track.

I'm very much still to be convinced it's not just another hook to convince people to buy their product, but that's just my opinion.

Fully agree regarding sleep tracking in terms of REM, deep and other phases. I am more focusing on HR plots and breathing rate over time.
In the end it's a toy, not a precise tracking device. You need to know the data isn't measured by medical equipment and take it like this.

[alex9026]

A good weeks training which the storm abruptly cut short when I lost electricity for the day yesterday. Although, I was at the physio on Thursday who identified tendonitis in my elbow and after some pretty rough treatment, I wasn't really fit to row anyway.

No issues Erg'ing, my gym hiatus continues (I could squat with a safety bar but can't justify the expense atm) and it has afforded me the extra time on the Erg. 90k Sunday to Thursday including a 1:38 ave for a 4x1k/5:00 session, which I'm pleased with a first run at since last summer in what has been a couple of weeks of higher volume.

7.3 mile run today, one hour.

[p_b82]

Wasn't able to get on the erg last night as at 5pm after a production db data remediation exercise (aka delete some records) the client sent us a really "helpful" email pointing out they had duplicates now....
luckily I was able to identify very quickly via my logging, and the audit trail, that what they told us wasn't anything to do with the script I'd just run - but we still had to do some due diligence to tell them "it's ok" and "it looks like it's coming from your side" so was still working at 8:30.

No client work to do this morning & the sun was out, so did a 6k walk, then lunch followed by 90mins of garden clearing - dead growth I should have done last month.

legs and back felt good, so tried to get a 500m in - and I'm kicking myself as I bailed it due to sliding erg and me almost hopping off the back of the seat on my 2nd stroke leaving me in the wrong place.... but had I managed to not leak too much more power, it would have been a pb I'm certain.

no idea where the rating in the 50's came from, but I *think* I remember I was mostly half sliding as I was sat wrong

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	
0:39.2 	217m 	1:30.3 	475 	1934 	38 	160
0:18.0 	100m 	1:30.0 	480 	1952 	47 	147
0:17.8 	200m 	1:29.0 	496 	2008 	51 	166
0:03.5 	217m 	1:42.9 	321 	1404 	17 	167

had a crack again after some weight adjustment, but at 300m my legs were done - I normally only get one crack at a max effort ultra sprints but was feeling stubborn....

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	
1:02.0 	331m 	1:33.6 	426 	1766 	38 	167
0:18.4 	100m 	1:32.0 	449 	1846 	42 	154
0:18.1 	200m 	1:30.5 	472 	1925 	43 	168
0:19.0 	300m 	1:35.0 	408 	1704 	41 	174
0:06.5 	331m 	1:44.8 	304 	1345 	27 	175

wrapped things with a 10min cool down

10:00.0 2,211m 2:15.6 140 782 20 160

[reuben]

My new Garmin toy is a funny one.
Did a 15min warmup in the gym on the rower (skierg was occupied), 1:51.x average at r21. After that, watch told me to have 45h of rest!
I started my actual strength training, went well, had plenty of power and control in all movements
When I finished the session on the watch, it told me to have 96h(!) of rest
If I would follow these recommendations, I could do 2 trainings a week

My "body battery" is +3 charged and -40 drained. I'm not gonna even try to figure out what that means, or why it has two numbers.

My "training load" is 94/100, aka "acute/chronic" (sounds bad), and yet my "training readiness" is high, aka "well-recovered" (sounds good).

I'm sure that part of the problem is that I don't use the watch as intended, but still...

Oh - and my "sleep score"? "No sleep detected last night" I'm pretty sure that's incorrect.

I needed (wanted) a watch to do two things. That led me to a watch that does, or at least tries to do, way too much.

[Ron Ergs]

Hopped on the bike erg today and did a 10k spin followed by a 7.5k spin. The reason today's training is worth noting wasn't the work out (I was in sweatpants, kept it easy) - it was the setting. I did it at the San Diego Rowing Club while watching masters race the 2k at the Indoor Classic.

This was my first time seeing any type of indoor rowing event in person - it was super inspiring. After (just reaching) 2 million meters logged on the rower toiling alone in my garage the energy from being around a bunch of other folks was totally worth going. Every person I talked to was welcoming, the intergenerational aspect was great, and it was even fun to get a chance to watch Shane from the youtube channel DarkHorse pull a 2k after using his videos so much when I was getting started.

I've got a lot going on right now which makes rowing at home a way more attractive option so I don't think I'll be starting on the water soon (e.g. wife travels for business while I hang with my three year old) - but hoping that I can figure out how join the club late spring / early summer. For now it's back to trying to accomplish my goals at home!

I'm totally content to row alone in the garage - but I gotta say I'd forgotten a bit just how much being in person around others has to offer - it was absolutely more than worth it to go see. Thanks for letting me spectate today SDRC!

[Nomark]

My "body battery" is +3 charged and -40 drained. I'm not gonna even try to figure out what that means, or why it has two numbers.

It's cumulative from what I understand. Say you started at 50. You had a short rest (+3) followed by a workout (-40). So now it's on 13 and you need to sleep to recharge it. No idea if it has any basis in reality, but that's how it works I think.

[Sakly]

My new Garmin toy is a funny one.
Did a 15min warmup in the gym on the rower (skierg was occupied), 1:51.x average at r21. After that, watch told me to have 45h of rest!
I started my actual strength training, went well, had plenty of power and control in all movements
When I finished the session on the watch, it told me to have 96h(!) of rest
If I would follow these recommendations, I could do 2 trainings a week

My "body battery" is +3 charged and -40 drained. I'm not gonna even try to figure out what that means, or why it has two numbers.

My "training load" is 94/100, aka "acute/chronic" (sounds bad), and yet my "training readiness" is high, aka "well-recovered" (sounds good).

I'm sure that part of the problem is that I don't use the watch as intended, but still...

Oh - and my "sleep score"? "No sleep detected last night" I'm pretty sure that's incorrect.

I needed (wanted) a watch to do two things. That led me to a watch that does, or at least tries to do, way too much.

In my case the metrics makes sense so far, sleep detection is doing good and body battery is like Nomark explained.
I don't know much about the background of all these metrics and how they are calculated, but I know that it is based on very much research.
As I use the watch for 5 days now, not all metrics are working yet.
Will see how that goes on the next days/weeks

[PleaseLockIn]

For the past 2 days I had done strength training. Pronation/supination, internal/external shoulder rotation, chest flies, incline press/overhead press, and JM presses. Improved, now 10kg JM press for 20 reps. chest flies: 12 reps x 15kg total (which is still not great, but whatever).

Rest day today. I have my things to do, which I like (the relatively tight schedule enables me to do a lot more). I find I often can "channel" hyperactivity to an activity nowadays. When I was younger, I could sometimes do it, especially if there was enough structure, but even then I was "too much" so to speak.

Gone are the days when I could have no organisation, terrible time management (Gee, the time wasted man), get distracted by minutiae (especially tablet), and still be valedictorian at school. Time to study.

[petererg]

1hr at 2:14.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,431m 2:14.0 145 800 20 131
10:00.0 2,258m 2:12.8 149 813 20 130
20:00.0 2,259m 2:12.8 149 814 20 131
30:00.0 2,266m 2:12.3 151 819 19 137
40:00.0 2,243m 2:13.7 146 803 20 134
50:00.0 2,123m 2:21.3 124 726 20 126
1:00:00.0 2,283m 2:11.4 154 830 22 129

[Dangerscouse]

12 reps x 15kg total (which is still not great, but whatever).

Stop it . It is what it is, so don't downplay it, and great is relative. If that's your current limit, then that is great

[Sakly]

Did a 2 hour session, 28,343m, 2:07.0 average pace today.
Ergzone crashed or whatever and didn't record the session. As it was a blind row and the phone was facing with its back to me, I didn't realize. Not important to have split data, so I don't bother.

[putridp]

Did a 2 hour session, 28,343m, 2:07.0 average pace today.
Ergzone crashed or whatever and didn't record the session. As it was a blind row and the phone was facing with its back to me, I didn't realize. Not important to have split data, so I don't bother.

An impressive distance to do in one session if you've not done so already it might be worth ensuring ergdata has battery optimisation switched off (but you do have to remember to manually disconnect the PM5 otherwise it stays switched on and depletes the battery if your phone stays in bluetooth range).

I sat down and did some intervals yesterday, my go-to session of 8x500m/2:00r. Normally I go at this 110% with all the pain and dread this entails, but this time I went just a little less than 100%, which made it much easier to face. I'm not sure which approach is best for training.

The first two intervals happened to be precisely the same, so I decided to deliberately continue the even splits, 1:39.4/500m throughout. Total time about 3 seconds slower than my PB. Next time I think I'll use a similar approach, going a tenth quicker per split. It almost makes it fun, controlling the split precisely.

Code: Select all

Time	Meters	Pace	S/M	HR
13:15.1	4,000m	1:39.3	35	165
1:39.4	500m	1:39.4	36	163
1:39.4	500m	1:39.4	34	168
1:39.4	500m	1:39.4	34	169
1:39.4	500m	1:39.4	34	170
1:39.4	500m	1:39.4	35	170
1:39.4	500m	1:39.4	36	170
1:39.4	500m	1:39.4	36	170
1:39.4	500m	1:39.4	36	169

125km this week in total.

[Sakly]

Did a 2 hour session, 28,343m, 2:07.0 average pace today.
Ergzone crashed or whatever and didn't record the session. As it was a blind row and the phone was facing with its back to me, I didn't realize. Not important to have split data, so I don't bother.

An impressive distance to do in one session if you've not done so already it might be worth ensuring ergdata has battery optimisation switched off (but you do have to remember to manually disconnect the PM5 otherwise it stays switched on and depletes the battery if your phone stays in bluetooth range).

I sat down and did some intervals yesterday, my go-to session of 8x500m/2:00r. Normally I go at this 110% with all the pain and dread this entails, but this time I went just a little less than 100%, which made it much easier to face. I'm not sure which approach is best for training.

The first two intervals happened to be precisely the same, so I decided to deliberately continue the even splits, 1:39.4/500m throughout. Total time about 3 seconds slower than my PB. Next time I think I'll use a similar approach, going a tenth quicker per split. It almost makes it fun, controlling the split precisely.

Code: Select all

Time	Meters	Pace	S/M	HR
13:15.1	4,000m	1:39.3	35	165
1:39.4	500m	1:39.4	36	163
1:39.4	500m	1:39.4	34	168
1:39.4	500m	1:39.4	34	169
1:39.4	500m	1:39.4	34	170
1:39.4	500m	1:39.4	35	170
1:39.4	500m	1:39.4	36	170
1:39.4	500m	1:39.4	36	170
1:39.4	500m	1:39.4	36	169

125km this week in total.

Obviously you needed a higher rate at the end to hold the splits, but well performed!

Regarding ergdata, could be the case, don't know. I used ergzone today and sometimes I saw it disconnects and goes back to the main screen after programming a session, but I never saw this, when it showed "Start to row!". As this state was entered, I put the phone in the holder backwards and started rowing. It must have had happened afterwards.
Probably it is time to switch to a newer device, as the one I use is a very old one, so the OS is very old, too. Perhaps this causes some issues with newer apps.
Currently I am preparing for a marathon, so some longer sessions are in the plan

[Dangerscouse]

I massively underestimated this and I had one foot unstrapped and out of the stirrup halfway through the 1k before I managed to get it back on track, albeit with a massive wobble during the last 500m

I haven't done any sharper intervals for far too long so it should have been expected. Despite it being a bit of a disaster, I'm proud that I didn't walk away, which was definitely the much easier option.

Time Meters Pace Watts Cal/Hr S/M
16:41.9 5,000m 1:40.1 348 1497 31 160
0:47.8 250m 1:35.6 401 1678 33 153
r: 1:30 95m
0:47.2 250m 1:34.4 416 1731 34 159
r: 1:30 62m
0:47.6 250m 1:35.2 406 1696 33 158
r: 1:30 55m
0:48.0 250m 1:36.0 396 1661 34 159
r: 1:30 58m
1:38.6 500m 1:38.6 365 1556 31 162
r: 1:30 47m
1:38.5 500m 1:38.5 366 1560 31 164
r: 1:30 41m
3:36.7 1,000m 1:48.3 275 1246 29 161
r: 1:30 56m
1:41.5 500m 1:41.5 335 1451 30 163
r: 1:30 42m
1:43.4 500m 1:43.4 317 1389 30 159
r: 1:30 34m
0:48.9 250m 1:37.8 374 1587 32 160
r: 1:30 44m
0:48.3 250m 1:36.6 388 1636 32 161
r: 1:30 40m
0:48.2 250m 1:36.4 391 1644 32 161
r: 1:30 48m
0:47.4 250m 1:34.8 411 1713 33 163
r622m