What Training Have You Done Today?

[Dangerscouse]

Another bad day. I got up late, ate late, and erged late. I decided on an old favourite to give me enough latitude to adjust accordingly.

Recovery was good, so it must be a CNS overload that's dragging me down.

1k repeats undefined rests

Time Meters Pace Watts Cal/Hr S/M
36:32.1 10,000m 1:49.6 266 1214 25 147
3:45.7 1,000m 1:52.8 244 1138 26 128
r: 0:35 15m
3:42.0 1,000m 1:51.0 256 1180 26 136
r: 0:52 15m
3:37.8 1,000m 1:48.9 271 1232 26 144
r: 1:08 15m
3:35.0 1,000m 1:47.5 282 1269 26 149
r: 1:09 20m
3:35.1 1,000m 1:47.5 281 1268 26 152
r: 1:18 23m
3:34.2 1,000m 1:47.1 285 1280 26 154
r: 1:28 27m
3:40.1 1,000m 1:50.0 263 1203 26 152
r: 1:18 17m
3:40.1 1,000m 1:50.0 263 1203 25 153
r: 1:28 22m
3:40.0 1,000m 1:50.0 263 1205 25 155
r: 1:27 16m
3:42.3 1,000m 1:51.1 255 1177 25 152
r: 1:06 20m
r190m

[p_b82]

Sascha and Peter are aerobically stronger than me so their views will be more directly relevant to you. But for me, there's a huge gap in pace at each recognised distance. And for me the very short sprints need a much higher DF (145 for 2k; 184 for 300), and a much higher stroke rate (32 for 2k; 52 for 300). I see short sprint performance more limited by low pull rather than related to 2k pace.

To be put in the same sentence as the pair of you I think is a bit of a misnomer here - and actually my 500 is *significantly* better than my other bests in my C2 ranking percentile. (19% higher than my worst of this season - the 6k, and 15% better than my current 2k - even if there might be some more on the table for that one.)
I've just always shied away from the really short stuff and a heavy DF as my back was in a very bad place prior to starting the rowing and it has taken the couple of years on the erg to knock it into a better place where I can give it some abuse periodically now without paying the price later.

[Kerry1960]

30 mins today. Was going to do steady state pace and stqrted at that pace.Then I decided my patience wasn't up to rowing slowly for 30 mins today so I gradually upped the pace without ever going flat out.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,937m 2:09.7 160 851 23
5:00.0 1,120m 2:13.9 146 801 23
10:00.0 1,142m 2:11.3 154 831 23
15:00.0 1,149m 2:10.5 157 841 23
20:00.0 1,161m 2:09.1 162 858 23
25:00.0 1,171m 2:08.0 167 873 24
30:00.0 1,194m 2:05.6 177 907 24

[Sakly]

First time after illness I didn't need to cut down on my 15min skierg warmup in the gym yesterday and it was on a solid pace.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
15:00.0	4,080m	1:50.2	261	1197	45
3:00.0	803m	1:52.0	249	1155	45
6:00.0	808m	1:51.3	253	1171	45
9:00.0	817m	1:50.1	262	1201	46
12:00.0	822m	1:49.4	267	1217	45
15:00.0	831m	1:48.3	276	1248	44

The gym session itself was very taxing and had a bit more volume again. Felt really great! Got some sore muscles, glutes, hamstrings, tibia, to name a few
So decided to go for a HM, but PM5 covered and rowing blind, aimed for HR in the low 130s regardless of pace.
Was a bit surprised I still got a 2:05 average

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:27:57	21,097m	2:05.0	179	915	18	131
10:54.6	2,638m	2:04.0	183	930	19	132
10:55.1	5,276m	2:04.1	183	929	18	129
11:00.9	7,914m	2:05.2	178	912	18	131
11:03.7	10,552m	2:05.7	176	905	19	130
11:00.6	13,190m	2:05.2	178	913	19	132
11:01.2	15,828m	2:05.3	178	911	19	132
11:01.2	18,466m	2:05.3	178	911	19	133
11:00.0	21,097m	2:05.4	177	910	19	133

[p_b82]

missed my row slot last night as I was working until midnight (having started at 9am but had a 2hr break for supper and eye resting at 7pm). did some more work 7am this morning after a rough night's sleep, had a nap and then we made some decisions at 10am to just come back to it later tonight (and then get up early tomorrow to finish things off - hopefully; Doing a cloud migration, moving a client from one azure cloud to another as we were sold off last year)

Intention was 15k via realtime (so no easy mental goalposts)- been a while since I've done any proper volume - at whatever pace and rate it ended up at.

Head to break it into two though - right leg went from slightly cramped to completely numb and I couldn't stand on it when I got off - Stretched it out, readjusted my seat pads - spent more time getting my sit bones in the holes "better" and cracked on again. 2nd stint felt so much better; horribly sweaty again though...

Time Meters Pace Watts Cal/Hr S/M
38:10.2 8,419m 2:16.0 139 778 19 169
5:00.0 1,104m 2:15.8 140 780 19 154
10:00.0 1,111m 2:15.0 142 789 19 167
15:00.0 1,123m 2:13.5 147 805 19 170
20:00.0 1,114m 2:14.6 143 793 20 173
25:00.0 1,106m 2:15.6 140 782 20 173
30:00.0 1,101m 2:16.2 138 776 21 173
35:00.0 1,083m 2:18.5 132 753 21 175
38:10.1 677m 2:20.3 126 735 20 169

Time Meters Pace Watts Cal/Hr S/M
29:27.5 6,517m 2:15.6 140 783 21 169
5:00.0 1,082m 2:18.6 131 752 21 159
10:00.0 1,106m 2:15.6 140 782 21 166
15:00.0 1,108m 2:15.3 141 785 21 170
20:00.0 1,110m 2:15.1 142 788 22 171
25:00.0 1,113m 2:14.7 143 792 22 173
29:27.5 997m 2:14.1 145 798 21 175

[alex9026]

Looking at your HR, I can clearly see why you think steady stating 4x2k 1MR is much better than a straight 8k—your HR goes through the roof for what you call a steady state session. I saw your MHR = 179 (Nov interval), and assuming your RHR = 65, using HRR and the Free Spirits rowing calculator, you would be in the top range of AT. No wonder.

I suggest for true steady state sessions, you slow the pace down, perhaps ~2:32 (100W) so you can keep the HR at least below the top UT1.

Anyways, Wk 5 Day 3 of the BPP. Maybe I should get used to different stroke rates. Anyways, did it on PM4 so didn't have much available.

Code: Select all

Time	Meters	Pace	S/M
34:04.0	7,000m	2:26.0	20	
6:48.6	1,400m	2:25.9	20	
6:49.2	1,400m	2:26.1	20	
6:48.8	1,400m	2:26.0	20	
6:48.9	1,400m	2:26.0	20	
6:48.6	1,400m	2:25.9	20

Stabilized at ~155 HR and then drifted to avg. low 160s HR. Top UT2 to borderline UT2/UT1.

If I had split this up into 4*2k 1mr it wouldn't have felt significantly easier.

Any further consideration on the suggestions of ditching the HRM for a while? And row on feel/perceived effort?

[alex9026]

17:33.9 5,000m 1:45.3 299 1329 25
3:31.5 1,000m 1:45.7 296 1318 26
3:31.2 2,000m 1:45.6 297 1322 25
3:32.4 3,000m 1:46.2 292 1305 25
3:32.8 4,000m 1:46.4 291 1300 25
3:26.0 5,000m 1:43.0 320 1402 25

I should be happy with this. I just wanted a comfortably hard 5k today and it felt exactly like that, not ball busting, but not easy. Had I realised I was a PB there for the taking I'd have wound up the finish a few hundred metres sooner. Oh well, heading in the right direction.

[Sakly]

17:33.9 5,000m 1:45.3 299 1329 25
3:31.5 1,000m 1:45.7 296 1318 26
3:31.2 2,000m 1:45.6 297 1322 25
3:32.4 3,000m 1:46.2 292 1305 25
3:32.8 4,000m 1:46.4 291 1300 25
3:26.0 5,000m 1:43.0 320 1402 25

I should be happy with this. I just wanted a comfortably hard 5k today and it felt exactly like that, not ball busting, but not easy. Had I realised I was a PB there for the taking I'd have wound up the finish a few hundred metres sooner. Oh well, heading in the right direction.

Right. Be happy and take your time. No hurry with a new PB

[alex9026]

Right. Be happy and take your time. No hurry with a new PB

Absolutely, but they tend to happen when I least expect it tbh, in my head I was thinking 17:31, only now I noticed it's 17:27, so I can disregard it for now!

[Sakly]

Right. Be happy and take your time. No hurry with a new PB

Absolutely, but they tend to happen when I least expect it tbh, in my head I was thinking 17:31, only now I noticed it's 17:27, so I can disregard it for now!

Oh, right. To get these additional 7s the last k would have been torturous

[Dangerscouse]

17:33.9 5,000m 1:45.3 299 1329 25
3:31.5 1,000m 1:45.7 296 1318 26
3:31.2 2,000m 1:45.6 297 1322 25
3:32.4 3,000m 1:46.2 292 1305 25
3:32.8 4,000m 1:46.4 291 1300 25
3:26.0 5,000m 1:43.0 320 1402 25

I should be happy with this. I just wanted a comfortably hard 5k today and it felt exactly like that, not ball busting, but not easy. Had I realised I was a PB there for the taking I'd have wound up the finish a few hundred metres sooner. Oh well, heading in the right direction.

That's still a really solid result at r25