What Training Have You Done Today?

[Dangerscouse]

I almost stayed in bed, and the 5k warmup was inconclusive but I knew it was a mental battle. I bailed at halfway through the 10k, for no other reason than I couldn't dig in.

The 20 mins cooldown suddenly ramped up close to the end when I decided to see if I could get it up to 5k, which proved to me that I was just mentally weak to not carry on with the 10k

20:21.7 5,000m 2:02.1 192 960 21 122
4:26.0 1,000m 2:13.0 149 812 18 108
4:11.9 2,000m 2:05.9 175 902 20 117
3:58.7 3,000m 1:59.3 206 1008 22 123
3:49.4 4,000m 1:54.7 232 1098 24 134
3:55.7 5,000m 1:57.8 214 1035 22 131

18:28.9 5,001m 1:50.8 257 1183 27 147
4:39.1 1,250m 1:51.6 252 1165 28 139
4:36.9 2,500m 1:50.7 258 1186 27 147
4:36.3 3,750m 1:50.5 259 1192 28 151
4:36.0 5,000m 1:50.4 260 1195 27 154
0:00.7 5,002m 2:55.0 65 524 0 154

20:00.0 5,005m 1:59.8 203 999 20 136
4:00.0 950m 2:06.3 174 897 18 128
8:00.0 977m 2:02.8 189 950 20 130
12:00.0 981m 2:02.3 191 958 20 133
16:00.0 986m 2:01.7 194 968 20 133
20:00.0 1,111m 1:48.0 278 1255 26 157

[Kerry1960]

First Pete plan pyramid session for 6 months and didn't want to risk a HD so kept the pace conservative but never confortable.

Time Meters Pace Watts Cal/Hr S/M
14:59.7 4,000m 1:52.4 246 1146 30 136
0:56.0 250m 1:52.0 249 1157 31 113
r: 1:30 27m
1:52.8 500m 1:52.8 244 1139 30 127
r: 3:00 20m
2:49.7 750m 1:53.1 242 1131 30 137
r: 4:30 16m
3:47.8 1,000m 1:53.9 237 1115 31 147
r: 6:00 18m
2:49.9 750m 1:53.2 241 1128 30 149
r: 4:30 23m
1:50.8 500m 1:50.8 257 1185 31 146
r: 3:00 22m
0:52.7 250m 1:45.4 299 1328 33 139
r126m

[nick rockliff]

Did the TOC this evening, this is 5 x 300 with 2 min recovery. Not my type of session really.......

Time Meters Pace Watts Cal/Hr S/M
4:49.5 1,500m 1:36.5 389 1640 35 147
0:58.1 300m 1:36.8 385 1626 34 141
0:58.0 300m 1:36.6 387 1633 35 146
0:57.9 300m 1:36.5 389 1640 35 148
0:57.8 300m 1:36.3 392 1647 36 150
0:57.7 300m 1:36.1 394 1654 37 150
r89m

[Sakly]

First row after illness. Not feeling absolutely well, so cautiously started with 2k intervals 2r to control HR, get some breaths and water.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
57:43.8	14,000m	2:03.7	185	936	18	139
8:21.1	2,000m	2:05.2	178	912	18	139
8:21.0	2,000m	2:05.2	178	913	18	132
8:20.1	2,000m	2:05.0	179	916	18	137
8:19.1	2,000m	2:04.7	180	920	18	139
8:17.2	2,000m	2:04.3	182	927	18	139
8:09.3	2,000m	2:02.3	191	958	18	144
7:56.0	2,000m	1:59.0	208	1014	20	149
r1,754m

[Jbrown1215]

First row after illness. Not feeling absolutely well, so cautiously started with 2k intervals 2r to control HR, get some breaths and water.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
57:43.8	14,000m	2:03.7	185	936	18	139
8:21.1	2,000m	2:05.2	178	912	18	139
8:21.0	2,000m	2:05.2	178	913	18	132
8:20.1	2,000m	2:05.0	179	916	18	137
8:19.1	2,000m	2:04.7	180	920	18	139
8:17.2	2,000m	2:04.3	182	927	18	139
8:09.3	2,000m	2:02.3	191	958	18	144
7:56.0	2,000m	1:59.0	208	1014	20	149
r1,754m

Glad you are on the mend, Sascha. Not sure I've ever used "cautious" and "2k intervals" in the same sentence though, ha!

[Jbrown1215]

(Happily) shifting focus away from the 2k, I'm back to making things up as I go based on how I'm feeling on the day. And also getting reacquainted with my tried and true 20k Zone 2 sessions. Interestingly, despite having done virtually no Zone 2 work on the rower during the 3 months of 2k prep, all the speed work seems to have given me a boost there as well. I've done two 20ks in the last few days and was able to hum along in both at a markedly faster pace than I would have been able to at the same HR a few months ago.

Here was yesterday's 20k:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:18:11.6	20,000m	1:57.2	217	1046	21	127
15:35.2	4,000m	1:56.9	219	1054	21	127
15:38.7	8,000m	1:57.3	217	1045	21	128
15:37.8	12,000m	1:57.2	217	1047	21	126
15:39.5	16,000m	1:57.4	216	1043	21	128
15:40.4	20,000m	1:57.5	215	1041	21	128

Thought I'd test the waters with a more endurance-focused 10x2k/3:00r last Friday, rate capped at r26. Not easy by any stretch, but was able to maintain control and stay on rate & target pace all the way through. I found staying hydrated to unexpectedly be the biggest challenge, as the salt was crusting on my arms by the last couple intervals and I could feel the very beginnings of leg cramps setting in... Addressed the electrolyte depletion with a giant cheeseburger and fries shortly afterwards.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:09:48.0	20,000m	1:44.7	305	1349	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.1	2,000m	1:44.7	304	1347	26
6:58.9	2,000m	1:44.7	305	1348	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.0	2,000m	1:44.7	305	1348	26
6:59.0	2,000m	1:44.7	305	1348	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.0	2,000m	1:44.7	305	1348	26
6:56.6	2,000m	1:44.1	310	1366	26

[Sakly]

First row after illness. Not feeling absolutely well, so cautiously started with 2k intervals 2r to control HR, get some breaths and water.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
57:43.8	14,000m	2:03.7	185	936	18	139
8:21.1	2,000m	2:05.2	178	912	18	139
8:21.0	2,000m	2:05.2	178	913	18	132
8:20.1	2,000m	2:05.0	179	916	18	137
8:19.1	2,000m	2:04.7	180	920	18	139
8:17.2	2,000m	2:04.3	182	927	18	139
8:09.3	2,000m	2:02.3	191	958	18	144
7:56.0	2,000m	1:59.0	208	1014	20	149
r1,754m

Glad you are on the mend, Sascha. Not sure I've ever used "cautious" and "2k intervals" in the same sentence though, ha!

Haha, surely not, when talking about serious intervals and even less, when comparing to yours posted
It was a good way to haven broken steady base meters to get a feel how the body can handle it. Surprisingly, the body was ok with it, but my throat is not recovered fully and got dry during the intervals, so it was good to get some water in.
Curious about the response tomorrow.
The thing is, wife and daughter are hopping around me, coughing and sniffing. I don't feel very "safe" here

[Dangerscouse]

(Happily) shifting focus away from the 2k, I'm back to making things up as I go based on how I'm feeling on the day. And also getting reacquainted with my tried and true 20k Zone 2 sessions. Interestingly, despite having done virtually no Zone 2 work on the rower during the 3 months of 2k prep, all the speed work seems to have given me a boost there as well. I've done two 20ks in the last few days and was able to hum along in both at a markedly faster pace than I would have been able to at the same HR a few months ago.

Here was yesterday's 20k:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:18:11.6	20,000m	1:57.2	217	1046	21	127
15:35.2	4,000m	1:56.9	219	1054	21	127
15:38.7	8,000m	1:57.3	217	1045	21	128
15:37.8	12,000m	1:57.2	217	1047	21	126
15:39.5	16,000m	1:57.4	216	1043	21	128
15:40.4	20,000m	1:57.5	215	1041	21	128

Thought I'd test the waters with a more endurance-focused 10x2k/3:00r last Friday, rate capped at r26. Not easy by any stretch, but was able to maintain control and stay on rate & target pace all the way through. I found staying hydrated to unexpectedly be the biggest challenge, as the salt was crusting on my arms by the last couple intervals and I could feel the very beginnings of leg cramps setting in... Addressed the electrolyte depletion with a giant cheeseburger and fries shortly afterwards.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:09:48.0	20,000m	1:44.7	305	1349	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.1	2,000m	1:44.7	304	1347	26
6:58.9	2,000m	1:44.7	305	1348	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.0	2,000m	1:44.7	305	1348	26
6:59.0	2,000m	1:44.7	305	1348	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.0	2,000m	1:44.7	305	1348	26
6:56.6	2,000m	1:44.1	310	1366	26

I'm not sure which is more impressive. 10 sub 7 2ks is a very solid session and impressive on an obvious level, but that pace for an unbroken 20k at r21 with relative ease is also impressive but far more subtle.

[Jbrown1215]

I'm not sure which is more impressive. 10 sub 7 2ks is a very solid session and impressive on an obvious level, but that pace for an unbroken 20k at r21 with relative ease is also impressive but far more subtle.

Thanks Stu. I actually find the Zone 2 improvements more satisfying if I'm honest, as it's the result of not only the last few months of hard 2k training, but the dozens and dozens of similarly banal sessions I did last year, many of which I had to will myself onto the erg to do, but believed they were necessary to reach my goals.

[Dangerscouse]

Thanks Stu. I actually find the Zone 2 improvements more satisfying if I'm honest, as it's the result of not only the last few months of hard 2k training, but the dozens and dozens of similarly banal sessions I did last year, many of which I had to will myself onto the erg to do, but believed they were necessary to reach my goals.

That doesn't surprise me, as you strike me as a modest man, admittedly with exceptional talent, but you take pleasure in the smaller, prosaic parts that form the essential bedrock of the bigger eye-catching results.

[KeithT]

First row after illness. Not feeling absolutely well, so cautiously started with 2k intervals 2r to control HR, get some breaths and water.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
57:43.8	14,000m	2:03.7	185	936	18	139
8:21.1	2,000m	2:05.2	178	912	18	139
8:21.0	2,000m	2:05.2	178	913	18	132
8:20.1	2,000m	2:05.0	179	916	18	137
8:19.1	2,000m	2:04.7	180	920	18	139
8:17.2	2,000m	2:04.3	182	927	18	139
8:09.3	2,000m	2:02.3	191	958	18	144
7:56.0	2,000m	1:59.0	208	1014	20	149
r1,754m

Glad you are back at it.

[Sakly]

First row after illness. Not feeling absolutely well, so cautiously started with 2k intervals 2r to control HR, get some breaths and water.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
57:43.8	14,000m	2:03.7	185	936	18	139
8:21.1	2,000m	2:05.2	178	912	18	139
8:21.0	2,000m	2:05.2	178	913	18	132
8:20.1	2,000m	2:05.0	179	916	18	137
8:19.1	2,000m	2:04.7	180	920	18	139
8:17.2	2,000m	2:04.3	182	927	18	139
8:09.3	2,000m	2:02.3	191	958	18	144
7:56.0	2,000m	1:59.0	208	1014	20	149
r1,754m

Glad you are back at it.

Thx, me too

Had a light strength session yesterday and did 2x10min 2:30r on the rower for warmup at a bit higher stroke power. This felt good, but fitness needs to catch up. Still a bit coughing and dry throat from breathing.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:00.0	5,212m	1:55.1	229	1089	19	159
10:00.0	2,566m	1:56.9	219	1053	19	155
10:00.0	2,646m	1:53.3	240	1126	20	164
r238m

HR is from the watch, but I found it really gives valid data on the rower. Much better than the old one I used, also during strength training.

[Dangerscouse]

Had a light strength session yesterday and did 2x10min 2:30r on the rower for warmup at a bit higher stroke power. This felt good, but fitness needs to catch up. Still a bit coughing and dry throat from breathing.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:00.0	5,212m	1:55.1	229	1089	19	159
10:00.0	2,566m	1:56.9	219	1053	19	155
10:00.0	2,646m	1:53.3	240	1126	20	164
r238m

That's a promising session that you're not as far behind the curve as you feared

[Sakly]

Had a light strength session yesterday and did 2x10min 2:30r on the rower for warmup at a bit higher stroke power. This felt good, but fitness needs to catch up. Still a bit coughing and dry throat from breathing.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:00.0	5,212m	1:55.1	229	1089	19	159
10:00.0	2,566m	1:56.9	219	1053	19	155
10:00.0	2,646m	1:53.3	240	1126	20	164
r238m

That's a promising session that you're not as far behind the curve as you feared

Probably you are right...
60min session today, aimed for a lighter steady. After 30min closed my eyes and focused on a strong stroke and let it just happen. It felt really good.

Code: Select all

 Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,849m	2:01.2	196	976	18	141
7:30.0	1,822m	2:03.4	186	939	18	133
15:00.0	1,828m	2:03.0	188	945	18	133
22:30.0	1,830m	2:02.9	188	948	18	135
30:00.0	1,830m	2:02.9	188	948	18	137
37:30.0	1,850m	2:01.6	195	969	18	144
45:00.0	1,872m	2:00.1	202	993	18	146
52:30.0	1,881m	1:59.6	204	1003	18	147
1:00:00	1,936m	1:56.2	223	1067	19	159

[alex9026]

Thought I'd test the waters with a more endurance-focused 10x2k/3:00r last Friday, rate capped at r26. Not easy by any stretch, but was able to maintain control and stay on rate & target pace all the way through. I found staying hydrated to unexpectedly be the biggest challenge, as the salt was crusting on my arms by the last couple intervals and I could feel the very beginnings of leg cramps setting in... Addressed the electrolyte depletion with a giant cheeseburger and fries shortly afterwards.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:09:48.0	20,000m	1:44.7	305	1349	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.1	2,000m	1:44.7	304	1347	26
6:58.9	2,000m	1:44.7	305	1348	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.0	2,000m	1:44.7	305	1348	26
6:59.0	2,000m	1:44.7	305	1348	26
6:59.1	2,000m	1:44.7	304	1347	26
6:59.0	2,000m	1:44.7	305	1348	26
6:56.6	2,000m	1:44.1	310	1366	26

I find this session mind blowing. It really is some engine you have built the last twelve months or so, inspiring stuff.