What Training Have You Done Today?

[IronMike]

Wife and I did day 1 of the Winter Wildcat today, a 2-day 10-hour/day orienteering event, where teams go out and find controls and get points based on how difficult the control is to find. Only 14.2 miles (22.5 last year) but last year it was cold but sunny. This year: Rain. Rain is the theme. And cold. Wet. The theme is wet.

We did the hilly section today knowing our legs would be hurting tomorrow. Tomorrow we're going to a pretty flat area, only hill being at the end to get back to the lodge/finish. The area we have to play in is 5km by 9km. Pretty big.

Can't figure out how to upload images. When I figure it out, I'll add the maps.

I failed to post about day 2 of Winter Wildcat on Sunday. Probably because we were spent. Ate, watched the speed demons get their awards, then went back to the room had a beer (me) and wine (wife), and then crashed.

Day 2 we walked 17.5 miles, 2710' total ascent, 8:22 total walking. Total for both days: 31.7 miles, 4606' ascent, 15:36 of walking. Day 2 was much better than Day 1 weather-wise: barely any rain, for about an hour. We did a Memory-O, basically you look at a map with 5 controls, but you have to put the map down and go out and find the control based on memory. When you find it, that same map is there so you can (re)study the map to find the next control. That took us about an hour-45, and while we were sitting in the building where the Start and Finish were, the rain began. We ate a bit, then bundled up and left the building, and the rain lightened and turned into a drizzle. Less than an hour later it stopped. Light snow began about an hour later. We stayed basically dry compared to day 1.

We ended up 18 out of 22 combined gender teams. We're happy with that. We're especially happy that we aren't in as much pain (legs) as we were last year when we only did one day. In fact, I had to stop myself Monday from lifting; I felt able, but knew if I did that I probably would have suffered.

I did row though. I followed, or tried to, the advice of someone above and set a 3000m course at 18-20 s/m. But that was way too slow. Couldn't sustain. So reset it to 25 s/m and did that. Still felt weird going so slow but I trust you guys/gals here know what you're talking about. Did the 3000 in 21 minutes and here I am this morning. Don't feel anything, but again, I'm going to do these like I did LSD when I was a runner as a youth.

Time Meters Pace Watts Cal/Hr S/M
21:02.1 3,000m 3:30.3 38 429 25
4:27.1 600m 3:42.5 32 409 25
4:15.4 1,200m 3:32.8 36 424 26
4:06.8 1,800m 3:25.6 40 438 26
4:09.6 2,400m 3:28.0 39 433 25
4:03.1 3,000m 3:22.5 42 444 25

Later today after work will lift.

[Dangerscouse]

The numbers say nothing. Strength training is so much depending on form, you can tweak any exercise to be harder with half the weight.

This is exactly why I don't ever mention anything other than that I do weight training. The actual weight is specific to me, and I'm not at all bothered if it's perceived as good or bad, as long as I feel it was good enough on the day. I'd much rather train my intuition of what is enough than have a specific weight.

It's very like pilates. Anyone can seemingly do pilates, but doing it properly with strict form is another thing entirely, and over the years I've seen quite a lot of strong fellas come to a class and never return as it's too hard and, quite possibly, they don't like women being better than them.

[Sakly]

The numbers say nothing. Strength training is so much depending on form, you can tweak any exercise to be harder with half the weight.

This is exactly why I don't ever mention anything other than that I do weight training. The actual weight is specific to me, and I'm not at all bothered if it's perceived as good or bad, as long as I feel it was good enough on the day. I'd much rather train my intuition of what is enough than have a specific weight.

It's very like pilates. Anyone can seemingly do pilates, but doing it properly with strict form is another thing entirely, and over the years I've seen quite a lot of strong fellas come to a class and never return as it's too hard and, quite possibly, they don't like women being better than them.

It is the same with all exercises. Technique matters and has a huge impact on outcomes.
I see it many times in the gym and when I give others (who are interested and curious about it of course) some things to tweak, they immediately reduce weight or do significantly less reps.
But everyone to his own, I don't need to show off, I train for myself and today more to stay fit and healthy, than a few years ago. Nevertheless, I make progress compared to some years ago.

[nick rockliff]

Just a 6k at what i think is still a possible 10k pace. If still possible the rate would probably have to be 26/27 with a 28 towards the end.

Time Meters Pace Watts Cal/Hr S/M
22:46.9 6,000m 1:53.9 237 1115 26 145
3:47.8 1,000m 1:53.9 237 1115 26 137
3:47.8 2,000m 1:53.9 237 1115 26 143
3:47.9 3,000m 1:53.9 237 1114 26 146
3:47.9 4,000m 1:53.9 237 1114 26 148
3:47.9 5,000m 1:53.9 237 1114 26 150
3:47.6 6,000m 1:53.8 237 1117 26 149

There is still HR available but had indigestion all the way through the 6k so not very comfortable.

Have just got some new rowing shoes too, have been using the old ones since 2002. Not sure about the new ones though and good job I didn't bin the old ones just yet.

[p_b82]

So the RPE from monday is quite simply because I'm not as fit as I think I am (or I have less endurance than I thought I did)

RT -loop and just rows so I didn't feel bad about "failing" / HD'ing today.

had a quick drink of water at the 20 min point - but the last 10 mins were hard work again (prob that 10mins stint was a bit too quick) so stopped & towelled down
Time Meters Pace Watts Cal/Hr S/M
30:05.8 7,019m 2:08.6 164 865 24 170
5:00.0 1,161m 2:09.1 162 858 25 152
10:00.0 1,173m 2:07.8 167 876 25 165
15:00.0 1,180m 2:07.1 170 886 26 172
20:00.0 1,161m 2:09.1 162 858 25 172
25:00.0 1,158m 2:09.5 161 854 25 175
30:00.0 1,166m 2:08.6 164 865 24 178
30:05.7 22m 2:09.5 161 854 21 177

Had more fluids and then cracked on, initially for 15mins but then decided to keep going to 11k total.
Time Meters Pace Watts Cal/Hr S/M
17:33.9 4,007m 2:11.5 154 829 23 171
5:00.0 1,111m 2:15.0 142 789 22 164
10:00.0 1,138m 2:11.8 153 825 23 170
15:00.0 1,151m 2:10.3 158 844 23 176
17:33.9 608m 2:06.5 173 894 24 177

Had to towel down the erg and the floor after though - def in the "I'm working hard" scale of effort!

On a side note - weight seems to have dropped a 1st (14lbs for non-Uk folks) from when I started - I'm almost at the point where I have to drop down another belt hole to one I've not used for many years- which given I'd gone up 2 when I was 205lbs and added 2" to my waist is a real sign that the erg is doing the right things for my body composition slowly and surely.

[reuben]

The numbers say nothing. Strength training is so much depending on form, you can tweak any exercise to be harder with half the weight.

I'm not trying to add fuel to a smoldering fire, but if your 2K PB is at r30, trying to do the same 2k time at r15 is likely to be more difficult. The difference between r15 and r30 is part of your form. One makes the PB easier, one makes it harder.

Is there something special about rowing/erging?

[Sakly]

The numbers say nothing. Strength training is so much depending on form, you can tweak any exercise to be harder with half the weight.

I'm not trying to add fuel to a smoldering fire, but if your 2K PB is at r30, trying to do the same 2k time at r15 is likely to be more difficult. The difference between r15 and r30 is part of your form. One makes the PB easier, one makes it harder.

Is there something special about rowing/erging?

It is not a very good comparison, as on a rowing machine your own stroke stays more or less the same regardless of rate. So obviously half the rate would equate in +- half the power on the same technique/stroke.
You can vary your stroke of course, make it shorter, have a huge lean back or whatever. But that's not the intention of the sport.
A better comparison would be a 2k of two different people with different stroke techniques, but even this is not a very good comparison, as both individuals will use their own best adapted technique to reach their max output on this specific machine.

In strength training it's different. You can work with different cadence, different speed, different depth/movement quality and still call it a 90kg squat and all different variations have their benefit, so it's not a question of right or wrong. It only means a number is not comparable as long as you don't train together and can check and replicate the form how it was done.

[Jbrown1215]

Slightly fried still from last Friday's HM and yesterday's 1k intervals. Planned 20k Z2 quickly morphed into 10k as I just was not feeling it today at all, physically or mentally, despite my HR suggesting otherwise.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
39:04.2	10,001m	1:57.1	217	1048	21	124
15:35.9	4,000m	1:56.9	219	1052	21	123
15:37.7	8,000m	1:57.2	217	1048	21	125
7:50.6	10,001m	1:57.5	215	1040	21	125

[milansanremo]

One leg workout for you Guys.. seriously!
After doing this for going on 6 weeks at 63 years... I'm actually starting to feel like a rower ..lol
This wasn't easy

https://docs.google.com/document/d/1QF5 ... p=drivesdk

[alex9026]

Slightly fried still from last Friday's HM and yesterday's 1k intervals. Planned 20k Z2 quickly morphed into 10k as I just was not feeling it today at all, physically or mentally, despite my HR suggesting otherwise.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
39:04.2	10,001m	1:57.1	217	1048	21	124
15:35.9	4,000m	1:56.9	219	1052	21	123
15:37.7	8,000m	1:57.2	217	1048	21	125
7:50.6	10,001m	1:57.5	215	1040	21	125

So you are human

1:10:28.4 18,000m 1:57.4 216 1043 21
11:49.3. 3,000m. 1:58.2 212 1029 21
11:36.9. 6,000m. 1:56.1 223 1068 21
11:36.6. 9,000m 1:56.1 224 1069 21
11:40.3 12,000m 1:56.7 220 1057 22
11:53.2 15,000m 1:58.8 208 1017 22
11:52.0 18,000m 1:58.6 209 1020 21

18k this morning, pushed a little for 8k before reigning back in. Heavy legs from the gym yesterday, so this injected a little zip back in them.

[iain]

Some solid mental training today via a 16x1k/2:30r interval session.

I felt like getting some mid-distance pace work in, so I set a minimum threshold of 10 intervals and decided I’d continue on after that based purely on feel, in increments of two reps, and stop when the RPE reached a 9.5/10.

I wanted this to be a hard session, but didn’t want to be curled up beside the erg in the fetal position afterwards, or have a full body cramp like I nearly did after the HM

Confused, I would say RPE 9.5 means finishing in a mess for anything over a minute! Not surprised you weren't fully recovered today!-

[reuben]

A better comparison would be a 2k of two different people with different stroke techniques, but even this is not a very good comparison, as both individuals will use their own best adapted technique to reach their max output on this specific machine.

In strength training it's different. You can work with different cadence, different speed, different depth/movement quality and still call it a 90kg squat and all different variations have their benefit, so it's not a question of right or wrong. It only means a number is not comparable as long as you don't train together and can check and replicate the form how it was done.

Both the rowers and the weightlifters are using their personal technique to achieve the same result, whether it's a 7 minute 2k or a 90kg squat. If the weightlifters can't be compared due to differences in technique, why doesn't the same apply to the rowers?

[Sakly]

A better comparison would be a 2k of two different people with different stroke techniques, but even this is not a very good comparison, as both individuals will use their own best adapted technique to reach their max output on this specific machine.

In strength training it's different. You can work with different cadence, different speed, different depth/movement quality and still call it a 90kg squat and all different variations have their benefit, so it's not a question of right or wrong. It only means a number is not comparable as long as you don't train together and can check and replicate the form how it was done.

Both the rowers and the weightlifters are using their personal technique to achieve the same result, whether it's a 7 minute 2k or a 90kg squat. If the weightlifters can't be compared due to differences in technique, why doesn't the same apply to the rowers?

The 90kg squat is a number on paper and the 7min 2k is a measurement.

[Sakly]

60min steady. This felt quite good, despite a more challenging strength session yesterday. In the morning I wasn't sure about rowing today, but glad I did.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:00:00	14,673m	2:02.6	190	952	19	133
7:30.0	1,833m	2:02.7	189	951	19	132
15:00.0	1,834m	2:02.6	190	952	19	134
22:30.0	1,834m	2:02.6	190	952	19	132
30:00.0	1,834m	2:02.6	190	952	19	135
37:30.0	1,835m	2:02.6	190	953	19	134
45:00.0	1,835m	2:02.6	190	953	19	136
52:30.0	1,834m	2:02.6	190	952	19	131
1:00:00	1,834m	2:02.6	190	952	19	136

[nick rockliff]

Did a 10kr20 this evening

Time Meters Pace Watts Cal/Hr S/M
40:59.3 10,000m 2:02.9 188 947 20 131
4:05.9 1,000m 2:02.9 188 948 20 119
4:05.9 2,000m 2:02.9 188 948 20 123
4:05.9 3,000m 2:02.9 188 948 20 126
4:05.9 4,000m 2:02.9 188 948 20 128
4:06.0 5,000m 2:03.0 188 947 20 130
4:05.9 6,000m 2:02.9 188 948 20 133
4:06.0 7,000m 2:03.0 188 947 20 135
4:06.0 8,000m 2:03.0 188 947 20 137
4:06.0 9,000m 2:03.0 188 947 20 139
4:05.8 10,000m 2:02.9 189 948 20 140