What Training Have You Done Today?

[Dangerscouse]

I was feeling strangely fatigued and sort of energised at the same time.

Starting HR was circa 12bpm higher than normal, and the 5k warmup didn't feel great, so I decided to do 1k on undefined rests to give some wiggle room if it all fell apart.

I could have squeezed out one more at least, but I decided if my recovery dipped under two mins I'd call it quits.

17:44.7 5,000 1:46.4 290 1298 28 151
3:36.0 1,000 1:48.0 278 1256 28 143
r: 1:08 22
3:35.0 1,000 1:47.5 282 1269 29 148
r: 1:16 18
3:34.1 1,000 1:47.0 285 1281 29 152
r: 1:26 20
3:33.5 1,000 1:46.7 288 1290 29 154
r: 1:42 19
3:26.1 1,000 1:43.0 320 1400 29 161
r: 2:06 25
r104

[Sakly]

Needed a very light row, as I don't know any part of my body, which isn't sore Ramping up the strength training intensity, so it's kind of inevitable...
I programmed a HM and covered the screen, only remaining meters and HR visible. Felt good after some strokes and the body warmed up.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:31	21,097	2:05.8	176	904	17	133
11:06.2	2,638	2:06.2	174	898	17	131
11:01.4	5,276	2:05.3	178	911	17	132
11:06.3	7,914	2:06.2	174	898	17	134
11:05.9	10,552	2:06.2	174	899	17	132
11:04.2	13,190	2:05.8	175	903	17	135
11:03.2	15,828	2:05.7	176	906	17	133
11:06.5	18,466	2:06.3	174	897	17	134
10:57.3	21,097	2:04.9	180	918	17	138

[Kerry1960]

Little nibble at my 6k PB today, albeit without a warm up, but ultimately fell 7 secs short.
Still, a good row that I'm pleased with.

Time Meters Pace Watts Cal/Hr S/M
24:37.6 6,000 2:03.1 187 945 24 140
4:08.0 1,000 2:04.0 184 931 25 122
4:07.2 2,000 2:03.6 185 937 25 130
4:07.6 3,000 2:03.8 184 934 24 138
4:06.3 4,000 2:03.1 187 944 25 145
4:04.9 5,000 2:02.4 191 956 25 151
4:03.6 6,000 2:01.8 194 966 25 154

[KeithT]

Did the 1K for the WRIC.

As you know, I originally thought I still had a sub 3:00 in me but then based on training results thought it would be more like 3:01-3:02 and......I did just about that - just a tenth quicker at 3:00.9.

Currently sitting in 4th - I have finished 1st once, 2nd twice, 3rd once and fourth once.....maybe this will change to a 5th to get me one of those placings. I am very content with result as I trained pretty good, I felt good in warm-up and I executed the race plan well and I was fading at very end and this is the best I could have done. The faster last 250 was more like 100 faster and then hanging on before starting to fade. Not shockingly this falls right where all my rows and workouts seem to be - about 2 seconds/500 slower than my best.

Mtrs/Time/Pace/SPM
1000/3:00.9/1:30.4/1:30.4/39

250/:45.5/1:31/40
500/:45.6/1:31.2/37
750/:45.1/1:30.2/38
1000/:44.7/1:29.4/40

Very strong result Keith, and you more or less neg split?!?! Wow

Glad you noticed that as I usually don't - I almost always go faster in beginning and a little slower in 3rd 250.

[KeithT]

Did the 1K for the WRIC.

As you know, I originally thought I still had a sub 3:00 in me but then based on training results thought it would be more like 3:01-3:02 and......I did just about that - just a tenth quicker at 3:00.9.

Currently sitting in 4th - I have finished 1st once, 2nd twice, 3rd once and fourth once.....maybe this will change to a 5th to get me one of those placings. I am very content with result as I trained pretty good, I felt good in warm-up and I executed the race plan well and I was fading at very end and this is the best I could have done. The faster last 250 was more like 100 faster and then hanging on before starting to fade. Not shockingly this falls right where all my rows and workouts seem to be - about 2 seconds/500 slower than my best.

Mtrs/Time/Pace/SPM
1000/3:00.9/1:30.4/1:30.4/39

250/:45.5/1:31/40
500/:45.6/1:31.2/37
750/:45.1/1:30.2/38
1000/:44.7/1:29.4/40

I would be very pleased, if I could come only near to this!
Well executed piece, Keith

Thanks. It's a a good reflection of the best I can do now. I prob will never break 3:00 again but at least I was close and executed my plan about as well as I could have.

[alex9026]

Did the 1K for the WRIC.

As you know, I originally thought I still had a sub 3:00 in me but then based on training results thought it would be more like 3:01-3:02 and......I did just about that - just a tenth quicker at 3:00.9.

Currently sitting in 4th - I have finished 1st once, 2nd twice, 3rd once and fourth once.....maybe this will change to a 5th to get me one of those placings. I am very content with result as I trained pretty good, I felt good in warm-up and I executed the race plan well and I was fading at very end and this is the best I could have done. The faster last 250 was more like 100 faster and then hanging on before starting to fade. Not shockingly this falls right where all my rows and workouts seem to be - about 2 seconds/500 slower than my best.

Mtrs/Time/Pace/SPM
1000/3:00.9/1:30.4/1:30.4/39

250/:45.5/1:31/40
500/:45.6/1:31.2/37
750/:45.1/1:30.2/38
1000/:44.7/1:29.4/40

A little late to the party on this one but that's an excellent time and very well executed with such a strong finish. I appreciate one second can feel like a fair chunk over 1k, so even if you don't break 3:00 again, you're setting quite the bar at age group level.

[Sakly]

Did the 1K for the WRIC.

As you know, I originally thought I still had a sub 3:00 in me but then based on training results thought it would be more like 3:01-3:02 and......I did just about that - just a tenth quicker at 3:00.9.

Currently sitting in 4th - I have finished 1st once, 2nd twice, 3rd once and fourth once.....maybe this will change to a 5th to get me one of those placings. I am very content with result as I trained pretty good, I felt good in warm-up and I executed the race plan well and I was fading at very end and this is the best I could have done. The faster last 250 was more like 100 faster and then hanging on before starting to fade. Not shockingly this falls right where all my rows and workouts seem to be - about 2 seconds/500 slower than my best.

Mtrs/Time/Pace/SPM
1000/3:00.9/1:30.4/1:30.4/39

250/:45.5/1:31/40
500/:45.6/1:31.2/37
750/:45.1/1:30.2/38
1000/:44.7/1:29.4/40

I would be very pleased, if I could come only near to this!
Well executed piece, Keith

Thanks. It's a a good reflection of the best I can do now. I prob will never break 3:00 again but at least I was close and executed my plan about as well as I could have.

I wouldn't say never, as I think with a very specific plan and prioritizing it, you could achieve this. If you don't focus 100% on it and do other stuff, like your CF classes or something else, you won't reach full potential in rowing specifically. But I think you know that, so you already took your choice and got a great result in anyway!

[alex9026]

36:23.2 10,000 1:49.1 269 1226 19
10:59.2 3,000 1:49.8 264 1208 20
r: 2:30 173
10:57.2 3,000 1:49.5 266 1216 20
r: 2:30 134
10:53.8 3,000 1:48.9 271 1230 20
r: 2:30 189
3:32.9 1,000 1:46.4 290 1298 20
r496

Some low rate work today aiming for negative splits on the 3ks, and holding under 1:47 on the 1k. Decent session, something to build on. I am back under 90kg, not sure if this is a benefit or hindrance on these longer pieces.

[Sakly]

36:23.2 10,000 1:49.1 269 1226 19
10:59.2 3,000 1:49.8 264 1208 20
r: 2:30 173
10:57.2 3,000 1:49.5 266 1216 20
r: 2:30 134
10:53.8 3,000 1:48.9 271 1230 20
r: 2:30 189
3:32.9 1,000 1:46.4 290 1298 20
r496

Some low rate work today aiming for negative splits on the 3ks, and holding under 1:47 on the 1k. Decent session, something to build on. I am back under 90kg, not sure if this is a benefit or hindrance on these longer pieces.

Nice session
Regarding weight, this depends mostly on what weight you lost
It's more a question of body composition, not so much of weight at all, I think.

[alex9026]

Nice session
Regarding weight, this depends mostly on what weight you lost
It's more a question of body composition, not so much of weight at all, I think.

Ha, I should've made it clearer as in I'm definitely leaner in terms of body fat % and I believe waist size is a good indicator of this, but I'm considerably weaker in the gym, too. The caveat to that is my weight sessions have been short (couple of sets per body part 1x maybe 2x a week) and often fatigued from the Erg, which I am content with. Happy to sacrifice kg on a barbell for 500m splits and I am always wanting to eat, like I'm 20 yrs old again

[nick rockliff]

Did a 10kr20 this evening

Time Meters Pace Watts Cal/Hr S/M
39:58.6 10,000 1:59.9 203 998 20 138
4:00.0 1,000 2:00.0 203 997 20 124
3:59.9 2,000 1:59.9 203 997 20 130
3:59.8 3,000 1:59.9 203 998 20 134
3:59.8 4,000 1:59.9 203 998 20 137
3:59.9 5,000 1:59.9 203 997 20 138
3:59.9 6,000 1:59.9 203 997 20 142
3:59.9 7,000 1:59.9 203 997 20 144
3:59.8 8,000 1:59.9 203 998 20 145
3:59.8 9,000 1:59.9 203 998 20 146
3:59.8 10,000 1:59.9 203 998 20 145

[Sakly]

Nice session
Regarding weight, this depends mostly on what weight you lost
It's more a question of body composition, not so much of weight at all, I think.

Ha, I should've made it clearer as in I'm definitely leaner in terms of body fat % and I believe waist size is a good indicator of this, but I'm considerably weaker in the gym, too. The caveat to that is my weight sessions have been short (couple of sets per body part 1x maybe 2x a week) and often fatigued from the Erg, which I am content with. Happy to sacrifice kg on a barbell for 500m splits and I am always wanting to eat, like I'm 20 yrs old again

From your telling, the lost strength in the gym is very unlikely related to lost weight, especially if you lost fat and not muscle. If frequency and intensity in the gym reduces, strength output follows, it's the same for me. This is the main reason I try to stick to 3 gym sessions a week and see what's possible on the erg for the remaining days, mainly low intensity steadies. Try to incorporate intervals in the gym and plan some harder sessions from time to time, typically for CTC and TOC.

[alex9026]

From your telling, the lost strength in the gym is very unlikely related to lost weight, especially if you lost fat and not muscle. If frequency and intensity in the gym reduces, strength output follows, it's the same for me. This is the main reason I try to stick to 3 gym sessions a week and see what's possible on the erg for the remaining days, mainly low intensity steadies. Try to incorporate intervals in the gym and plan some harder sessions from time to time, typically for CTC and TOC.

I think it comes down to priorities. In an ideal World I would split the sessions but I don't have the "luxury" of double days. If I was to do my strength session before the Erg I'd no doubt perform better.