What Training Have You Done Today?

[Sakly]

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

Great, Stu!
I love to see you coming back to the sharper stuff!

[Dangerscouse]

1:26:53.0 21,097m 2:03.5 186 938 18 131
12:23.7 3,000m 2:03.9 184 932 19 122
12:20.1 6,000m 2:03.3 186 941 19 126
12:21.2 9,000m 2:03.5 186 938 19 131
12:21.3 12,000m 2:03.5 186 938 19 134
12:21.0 15,000m 2:03.5 186 939 19 134
12:20.9 18,000m 2:03.4 186 939 19 135
12:20.8 21,000m 2:03.4 186 939 19 135
0:24.0 21,097m 2:03.7 185 936 18 136

Quite surprised how decent I felt this morning after feeling so awful only 13 hours earlier.

[Dangerscouse]

Great, Stu!
I love to see you coming back to the sharper stuff!

It's always a horrible moment when you know you've left it too long, but not long enough for your expectations to have been fully adjusted. It was definitely time to take my medicine, but not at early evening. It never seems to be good for me no matter how much I try to convince myself, this time it'll be better

[alex9026]

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

This looks fun, one I'll have to take a run at!

[Dangerscouse]

This looks fun, one I'll have to take a run at!

It's an interesting one, and something that will definitely lure you in on the front end. 90 seconds usually feels like quite a lot to me, but it really wasn't this time round

[KeithT]

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

Glad you fought thru it!

[KeithT]

I did one of my go to workouts yesterday - 30 x 1'on/1'off.

When in good form I have done this with a sub 1:40 average. This one I wasn't feeling like I was up for that so decided I would aim for a 1:42 average with 10 at 1:40 or less, 10 at 1:42 or less and 10 at 1:44 or less. I followed this pretty close and also did the last one at 1:37. Overall average ended up being 1:41.1. I want to spend more time at 1K target pace but legs felt a little weak for faster work.

[reuben]

Today was all about getting on, and then staying on until the session was complete. I accomplished that, but not much else - all numbers were off from the norm. Some days are like that.

I can't say that I ever really look forward to rowing, but neither can I deny the full body exercise and benefits thereof. So far I've been able to exert enough discipline to overcome any lack of motivation as well as my ADD/ADHD/whatever, which is quite good at throwing up alternatives and excuses.

[petererg]

Steady row at 20 s/m.

Time Meters Pace Watts Cal/Hr S/M
43:06.4 10,000m 2:09.3 162 856 20 133
8:38.4 2,000m 2:09.6 161 853 20 128
8:30.9 4,000m 2:07.7 168 878 20 134
8:37.2 6,000m 2:09.3 162 857 20 134
8:40.2 8,000m 2:10.0 159 847 20 135
8:39.6 10,000m 2:09.9 160 849 20 135

[Ron Ergs]

Fuel - 16oz coffee, figbars (200 cal total)

Part 1 - 10x2k w/ 90sec - on slides - apple watch for hr
Time Meters Pace Watts Cal/Hr S/M HR
1:16:38.9 20,000m 1:54.9 230 1092 27 164
8:21.9 2,000m 2:05.4 177 909 25 147 <warm up
7:54.5 2,000m 1:58.6 210 1021 26 153 <second warm up
7:30.5 2,000m 1:52.6 245 1143 28 162
7:30.2 2,000m 1:52.5 245 1144 28 166
7:29.6 2,000m 1:52.4 246 1148 29 168
7:29.6 2,000m 1:52.4 246 1148 29 171
7:28.7 2,000m 1:52.1 248 1153 30 171
7:29.0 2,000m 1:52.2 247 1151 30 174
7:28.9 2,000m 1:52.2 248 1152 29 172
7:56.2 2,000m 1:59.0 207 1013 25 162 <goal marathon pace
r2,964m

Part 2 - Right after I hopped on the bikerg for a 60 min ride (27,870m) at a 146 avg hr.

The main idea of the row was to put some time in at a faster than goal marathon pace and then end the session at goal pace just to see where my hr would settle. This was one of those days I discovered during the effort that I felt good. Sometimes when my hr gets into the low 170s I start to feel that tipping point from sustainable to hard effort - but today I didn't have to go to that place that pushes the boundaries of mental toughness. The additional bike meters were a hr capped effort to continue to burn calories - only a few pounds away from being back at lightweight.

[Dangerscouse]

I couldn't decide on anything this morning, and after doing weights last night I didn't expect much at all, but I liked the idea of a bit of a grey zone effort, so I landed on 1k repeats on undefined rests (starting again when HR dropped to 60%, as the lighting was too dark to easily see the actual figure, so i used Ergzone to show the HR percentage.)

First one was a warm-up and then on the fifth interval, I decided to strap in for one , and for some reason that I still can't understand, I then decided to row the rest of it unstrapped.

I also played around with neg splits and positive splits within each 1k interval just to how I reacted to different things.

Not too sure what benefit I'll get out if it, but i did enjoy it

Time Meters Pace Watts Cal/Hr S/M
55:27.0 15,000m 1:50.9 257 1183 25 150
3:51.5 1,000m 1:55.7 226 1076 26 130
r: 0:46 14m
3:45.3 1,000m 1:52.6 245 1142 26 143
r: 0:49 17m
3:43.1 1,000m 1:51.5 252 1167 26 144
r: 1:05 17m
3:39.8 1,000m 1:49.9 264 1207 26 145
r: 1:18 24m
3:33.1 1,000m 1:46.5 289 1295 29 150
r: 1:14 15m
3:39.4 1,000m 1:49.7 265 1212 26 151
r: 1:13 16m
3:37.7 1,000m 1:48.8 271 1233 26 154
r: 1:33 12m
3:37.3 1,000m 1:48.6 273 1239 26 156
r: 1:38 13m
3:35.7 1,000m 1:47.8 279 1260 26 157
r: 1:45 25m
3:40.9 1,000m 1:50.4 260 1193 25 156
r: 1:27 14m
3:38.9 1,000m 1:49.4 267 1218 26 158
r: 1:40 20m
3:49.1 1,000m 1:54.5 233 1101 25 149
r: 1:13 13m
3:44.5 1,000m 1:52.2 247 1151 25 155
r: 1:21 22m
3:41.3 1,000m 1:50.6 258 1189 25 156
r: 1:26 20m
3:49.4 1,000m 1:54.7 232 1098 24 152
r: 1:08 21m
r263m

[p_b82]

Work is crazy busy currently and I'm going through a bout of minor insomnia (waking probably 8-10 times in 7 hours on a "good" night; sat night was awake for 2 hours at 3am for no reason) - so missed monday as it would have been a write off before I started.

Today wasn't much better, and with a slightly late finish just getting to 20mins on a just row became a real effort.
Hr a bit higher than I'd like and legs ran out of gas a bit too.

Time Meters Pace Watts Cal/Hr S/M
20:01.3 4,710m 2:07.5 169 880 22 169
5:00.0 1,164m 2:08.8 164 862 22 156
10:00.0 1,177m 2:07.4 169 881 23 169
15:00.0 1,179m 2:07.2 170 884 22 173
20:00.0 1,186m 2:06.4 173 895 22 178

[petererg]

It was meant to be 30min but I gave up after 5k. The plan was to lower the pace the first 15 min and then bring it up again. I will maybe try it next week time again.

Time Meters Pace Watts Cal/Hr S/M
19:42.0 5,015m 1:57.8 214 1036 26 144
3:00.0 751m 1:59.8 203 999 25 137
6:00.0 757m 1:58.8 208 1016 26 138
9:00.0 767m 1:57.3 217 1045 27 143
12:00.0 772m 1:56.5 221 1060 27 147
15:00.0 781m 1:55.2 229 1087 28 150
18:00.0 766m 1:57.4 216 1042 28 149
19:42.1 422m 2:00.9 198 980 26 148