What Training Have You Done Today?

[petererg]

This was not a great week. I had a bit of a cold (sore throat and sinus pain) and took it easy during the week. Yesterday I tried a longer row but could feel pain in my heel and stopped at 5k. Today I tried it again with shoes on and rowed a 10k at 2:00. No problem with my heel, but I feel out of shape.

Time Meters Pace Watts Cal/Hr S/M
41:05.7 10,272m 2:00.0 202 996 25 147
7:58.9 2,000m 1:59.7 204 1001 24 144
7:58.9 4,000m 1:59.7 204 1001 25 146
8:00.2 6,000m 2:00.0 202 996 25 149
7:59.5 8,000m 1:59.8 203 999 26 149
8:01.7 10,000m 2:00.4 200 989 26 150
1:06.7 10,273m 2:02.1 192 960 25 149

[jcross485]

Fully agree here. From my pov strength training is the most important training with best carry over to daily life.
If I would need to choose between strength training or rowing to be my only thing to do, I would definitely go for strength training.

I agree - for the longest time, I was only doing strength work for physical activity.

As I've gotten a little older, I do realize and appreciate the benefits of having a large aerobic capacity as well as the ability to express both the aerobic capacity and the anaerobic capacity through more intense efforts.

Running was my initial foray into more endurance work but the rower took over after I started getting a bit more beat up than I would like.

I really enjoy the erg, but there are still many times when I am on it in the garage that I am looking at my deadlift platform and pull-up / dip set up wishing I was doing some heavier strength work instead.

I'm just glad we don't have to make that choice of either or!

Agreed. Apart from potential injuries, there's no downside to strength training

The injury piece is interesting to me. I've never sustained what I would consider an acute injury from strength work (nor have I from any training really); it's always been more nagging or cumulative stuff that would come on over time, especially if I was trying to drive up volume before a "peaking block" or if I was trying to drive up intensity to peak.

When strength work was all that I was doing, I generally felt really good unless I was doing a lot of squatting. During the periods where I was pushing the squat (namely the barbell back squat), I would feel "beat up" for a lack of better words in the wrists and elbows from the positions I had to maintain as well as in the adductors because of the way I would squat to fit my proportions and hit adequate depth. A lot of folks seem to point to the deadlift or any heavy / loaded hinge as one of the main culprits of "injury"; I'm a bit of an outlier in that regard. The more I would get away from pushing the squat and the more I would do it just to maintain a bit of proper technique while pushing the deadlift, the better I would feel.

[Dutch]

Hi all, back yet again lol Picked up bad flu on 20th dec and bed bound 18 hrs a day for 3 weeks. Never been that ill since 1988! Over training and dieting and work stress take your pick for the reason I got it that bad.
Being in bed that long i did gain half an inch in height, so not a bad thing lol
I have gone onto a keto type diet and gained a stone in 1 month. I had dieted so much last yr and did not really eat to make weight classes, I dont think it helped.
Aims for this year are a sub 7 min 2k and I have took up running again. I have not run for about 6 yrs. First run was 1.2 miles in what ever time it was and I have just done a 17.5 min cycle on bike erg at 2.19 average. This is the first aerobic stuff i have done in 8 weeks.
I kept up weight training even when badly ill. Just did grippers and light dumb bells for first 2 weeks then was able to train in garage again. I think it extended the illness a bit, but hey hoe, aerobic training was out of the question though.
No powerlifting this yr, just cant be bothered. I am still going to do deads heavy though. No more split routines for me. I have discovered that splitting the body down to 3 days i am training to the max and not recovering. it will prob be whole body in one session for the week and a separate wendler deads session.
I want to get back to some 2ks. I have not really concentrated on them for about 3 yrs.

[Jbrown1215]

Did the Carole McNally CTC yesterday although unfortunately I didn't realize that the submission window closed midday UK time. In any case, having been personally affected by colon/bowel cancer (my mom had it when I was a child, and I had pre-cancerous polyps found at age 22), it felt wrong to skip this workout. Clearly Carole left a massively positive mark on the indoor rowing community, so it was the very least I could do!

Being a bit beat up from the week's training and PB attempts, I opted to make the 1402m interesting by capping it at r20 instead of an open-rate blast. Felt half-decent, and has me thinking that a sub-6:40 2k at r20 may be a fun goal to try and hit soon...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
4:39.4	1,402m	1:39.6	354	1517	20
4:39.4	1,402m	1:39.6	354	1517	20

Having had colonoscopies every 2-3 years since my polyps were discovered, make sure to get screened as soon as you're age-eligible or if you have a family history of the disease. Don't wait!

[Dangerscouse]

Hi all, back yet again lol Picked up bad flu on 20th dec and bed bound 18 hrs a day for 3 weeks. Never been that ill since 1988! Over training and dieting and work stress take your pick for the reason I got it that bad.

I had proper flu about 28 years ago. Absolutely disgusting and similar to what you went through, so it's possibly just what you were always going to feel like regardless. Good to see you back on it

[Jbrown1215]

Hi all, back yet again lol Picked up bad flu on 20th dec and bed bound 18 hrs a day for 3 weeks. Never been that ill since 1988! Over training and dieting and work stress take your pick for the reason I got it that bad.
Being in bed that long i did gain half an inch in height, so not a bad thing lol
I have gone onto a keto type diet and gained a stone in 1 month. I had dieted so much last yr and did not really eat to make weight classes, I dont think it helped.
Aims for this year are a sub 7 min 2k and I have took up running again. I have not run for about 6 yrs. First run was 1.2 miles in what ever time it was and I have just done a 17.5 min cycle on bike erg at 2.19 average. This is the first aerobic stuff i have done in 8 weeks.
I kept up weight training even when badly ill. Just did grippers and light dumb bells for first 2 weeks then was able to train in garage again. I think it extended the illness a bit, but hey hoe, aerobic training was out of the question though.
No powerlifting this yr, just cant be bothered. I am still going to do deads heavy though. No more split routines for me. I have discovered that splitting the body down to 3 days i am training to the max and not recovering. it will prob be whole body in one session for the week and a separate wendler deads session.
I want to get back to some 2ks. I have not really concentrated on them for about 3 yrs.

This has been a brutal cold and flu season, seemingly worldwide! It's definitely hit our area hard here in California and my family have constantly had the sniffles for the last two months now. Glad you have some new goals set for yourself and are feeling better.

[Dutch]

I had proper flu about 28 years ago. Absolutely disgusting and similar to what you went through, so it's possibly just what you were always going to feel like regardless. Good to see you back on it

Thanx Danger, it is nice to be doing something again and you are right about being disgusting it is. I can only equate it with being like the worst hangover x10, just never ending.

This has been a brutal cold and flu season, seemingly worldwide! It's definitely hit our area hard here in California and my family have constantly had the sniffles for the last two months now. Glad you have some new goals set for yourself and are feeling better.

Hey JB, cheers m8. Yep 8 weeks or so of it leaving sniffles sounds about right. I did nt know it was a worldwide thing either. I still cant believe I had it. But yep new goals, onwards we go

[nick rockliff]

Did the Carole McNally CTC yesterday although unfortunately I didn't realize that the submission window closed midday UK time. In any case, having been personally affected by colon/bowel cancer (my mom had it when I was a child, and I had pre-cancerous polyps found at age 22), it felt wrong to skip this workout. Clearly Carole left a massively positive mark on the indoor rowing community, so it was the very least I could do!

Being a bit beat up from the week's training and PB attempts, I opted to make the 1402m interesting by capping it at r20 instead of an open-rate blast. Felt half-decent, and has me thinking that a sub-6:40 2k at r20 may be a fun goal to try and hit soon...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
4:39.4	1,402m	1:39.6	354	1517	20
4:39.4	1,402m	1:39.6	354	1517	20

Having had colonoscopies every 2-3 years since my polyps were discovered, make sure to get screened as soon as you're age-eligible or if you have a family history of the disease. Don't wait!

I was at Caroles funeral all those years ago not knowing that a couple of months later I would be diagnosed with colon cancer. So echo everything you say.

[Dangerscouse]

1:27:12.5 21,097m 2:04.0 184 931 17 121
12:21.9 3,000m 2:03.6 185 937 18 120
12:22.4 6,000m 2:03.7 185 935 18 122
12:21.0 9,000m 2:03.5 186 939 18 121
12:22.7 12,000m 2:03.7 185 935 18 123
12:27.1 15,000m 2:04.5 181 923 17 120
12:25.1 18,000m 2:04.1 183 928 18 124
12:28.1 21,000m 2:04.6 181 921 17 123
0:24.2 21,097m 2:04.7 180 920 17 123

Considering I did weights last night and I felt notably weaker than normal, I didn't expect much, but this felt good

[alex9026]

9:43.9 3,000m 1:37.3 380 1606 29
3:14.9 1,000m 1:37.4 378 1601 29
3:14.4 1,000m 1:37.2 381 1611 29
3:14.6 1,000m 1:37.3 380 1607 30

Only right I post the rough with the smooth and I've had a good spell of late! This was supposed to be 4x1k/5:00. Was half way through fourth set when my pace dropped to 1:40, not what I wanted to see with 500m to go. The last 200m of the third set was heavy on the legs, knew I'd struggle.

I think I'm just a little undercovered. A 12k run yesterday owe'ing to an angry elbow will have taken more out of me than a 12k did when I was "running fit", coupled with a chesty cough (like the rest of the UK at present). I programmed 12k after the aborted intervals and called it a day after ten minutes. Will go again Thursday.

[alex9026]

1:22:36.2 21,097m 1:57.4 216 1043 21 139
11:53.3 3,000m 1:58.8 208 1016 21 129
11:45.4 6,000m 1:57.5 215 1041 22 135
11:42.5 9,000m 1:57.0 218 1050 22 138
11:41.6 12,000m 1:56.9 219 1053 22 141
11:39.6 15,000m 1:56.6 221 1059 22 144
11:41.0 18,000m 1:56.8 219 1055 22 146
11:50.1 21,000m 1:58.3 211 1026 22 144
0:22.7 21,097m 1:57.0 218 1051 24 144

Faster than planned, but sometimes you've just got to go with the flow.

Very good metres here Stu

[nick rockliff]

Just a 30r20 this evening

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,319m 2:02.9 188 947 20 128
5:00.0 1,220m 2:02.9 188 948 20 120
10:00.0 1,220m 2:02.9 188 948 20 125
15:00.0 1,220m 2:02.9 188 948 20 128
20:00.0 1,220m 2:02.9 188 948 20 131
25:00.0 1,220m 2:02.9 188 948 20 133
30:00.0 1,220m 2:02.9 188 948 20 134

[p_b82]

Was supposed to be a 45min at target 1hr pace - had to stop, downed a pint of water & I swear I've already sweated it out after putting in the rest of the time.

RPE 8.5/9 out of 10 and not entirely sure why.

Time Meters Pace Watts Cal/Hr S/M
27:36.9 6,401m 2:09.4 161 855 23 169
7:30.0 1,744m 2:09.0 163 860 23 161
15:00.0 1,738m 2:09.4 161 855 23 168
22:30.0 1,739m 2:09.3 162 856 23 173
27:36.9 1,181m 2:09.9 160 849 23 174

Time Meters Pace Watts Cal/Hr S/M
17:30.0 4,047m 2:09.7 160 851 22 175
7:30.0 1,734m 2:09.7 160 851 23 174
15:00.0 1,732m 2:09.9 160 849 23 176
17:30.0 581m 2:09.0 163 859 22 177

[Sakly]

CTC and TOC in the gym session today.
Not fully back at it yet, lack power and my lungs are not fully recovered after my illness. As I don't want to do that short intense stuff shortly before the marathon weekend, it was more or less the only option today and very likely a single shot this month.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
0:49.5	300m	1:22.5	623	2445	51
0:16.3	100m	1:21.5	647	2525	52
0:16.3	200m	1:21.5	647	2525	52
0:16.9	300m	1:24.5	580	2296	50

Then TOC, 5x300m 2r

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
4:27.3	1,500m	1:29.1	495	2002	40
0:52.7	300m	1:27.8	517	2077	42
0:52.5	300m	1:27.5	522	2098	42
0:54.2	300m	1:30.3	475	1934	39
0:54.1	300m	1:30.1	477	1943	40
0:53.8	300m	1:29.6	485	1970	41

Overpaced it a bit from the start. Dry air in the gym and my lungs didn't let me pull through, so I had to back off from the 3rd interval. Anyway, result is ok

[Jbrown1215]

Another 20k Zone 2 row today... Pushed the pace just ever so slightly today to see how HR would respond. Would like to be in the low-to-mid 130s at most for these rows to not overly tax myself.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:17:34.9	20,000m	1:56.3	222	1064	21	133
15:24.3	4,000m	1:55.5	227	1081	21	130
15:28.8	8,000m	1:56.1	224	1069	21	134
15:33.4	12,000m	1:56.6	220	1058	21	133
15:34.4	16,000m	1:56.8	220	1055	21	134
15:34.0	20,000m	1:56.7	220	1056	21	134