What Training Have You Done Today?

[KeithT]

Decided to go for the CTC today after the gym session.
Obviously not the best decision for a good performance, aside the 60min session from yesterday still in the legs, but this month I wasn't expecting a helpful result at all, so I have more "room" for TOC and ergenduranceseries upcoming week.

Strategy was to pull some strong strokes for the 100, but not too hard to beat me up, then drive the pace down a bit for the first 900 and then switch to a kind of cruising mode for the last intervals.
Second 900 my lungs started to feel like in handbrake mode again. Probably need to be a bit cautious next days/weeks, don't know.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
7:58.0	2,400	1:39.5	354	1519	31
0:17.0	100	1:25.0	570	2261	42
r: 0:30	46					
2:56.8	900	1:38.2	369	1571	31
r: 0:30	18					
3:04.5	900	1:42.5	325	1418	30
r: 0:30	18					
1:39.7	500	1:39.7	353	1515	32
r82

This seems solid - such short rest make it hard.

[KeithT]

Got some training in over the weekend and finally feel decent but still not 100%.

Noticed something interesting when I saw the CrossFit open workout for the week. It calls for intervals that include 50 cal rows. I wondered would they allow for or ask for the new Rogue rower to be used and read where it could be either. First, I will never buy or tell others to buy anything other than Concept2. Second, I was shocked as the claim is they give the same exact output and could be used for competition alongside the C2. I find this hard to believe. I am not an engineer but unless the machine is exact in every way I don't see how it can give the exact same results. Knowing how close some competitions can be I just don't see this being allowed.

[Sakly]

Decided to go for the CTC today after the gym session.
Obviously not the best decision for a good performance, aside the 60min session from yesterday still in the legs, but this month I wasn't expecting a helpful result at all, so I have more "room" for TOC and ergenduranceseries upcoming week.

Strategy was to pull some strong strokes for the 100, but not too hard to beat me up, then drive the pace down a bit for the first 900 and then switch to a kind of cruising mode for the last intervals.
Second 900 my lungs started to feel like in handbrake mode again. Probably need to be a bit cautious next days/weeks, don't know.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
7:58.0	2,400	1:39.5	354	1519	31
0:17.0	100	1:25.0	570	2261	42
r: 0:30	46					
2:56.8	900	1:38.2	369	1571	31
r: 0:30	18					
3:04.5	900	1:42.5	325	1418	30
r: 0:30	18					
1:39.7	500	1:39.7	353	1515	32
r82

This seems solid - such short rest make it hard.

Thx Keith, you are right, the short rests make it really hard. It is like the do not exist
On a fresh day I surely could have squeezed out a bit more, but satisfied with the result under these circumstances!
I hope the handbrake feeling of my lungs sorts out the next days, would really like to get some good scores in for the next workouts to regain some confidence.

[Sakly]

I was shocked as the claim is they give the same exact output and could be used for competition alongside the C2.

Very likely they do not.
A test validating that claim can only be done by an automated machine, which pulls the handle in a specific speed pattern under several different conditions and variations.
I have no idea how they tested it, but there are so many different aspects, which have influence to the output of the PM5, it's giving me the same feeling than you

[Dangerscouse]

40:11.7 10,000 2:00.5 200 986 21 128
5:04.0 1,250 2:01.6 195 969 21 117
5:01.4 2,500 2:00.5 200 987 22 123
5:01.2 3,750 2:00.4 200 988 22 127
5:01.3 5,000 2:00.5 200 988 22 127
5:00.8 6,250 2:00.3 201 991 22 131
5:01.0 7,500 2:00.4 201 990 22 131
5:01.0 8,750 2:00.4 201 990 22 135
5:01.1 10,000 2:00.4 200 989 22 135

I forgot to post this this morning. A bit closer to 100% but it's still a bit rough.

[Dangerscouse]

Good to see you back on the horse Stu.

Thanks mate. I usually underestimate how much a cold can slow me down in training, and I even felt a bit nauseous after yesterday's session.

[Kerry1960]

3 x 2k 2r. Not quite sure what I was trying to achieve here but the idea was grey zone / easy/ hard in that order all at r24.
Think I was short of ideas for today's session really!

Time Meters Pace Watts Cal/Hr S/M
24:34.6 6,000 2:02.8 189 949 24 141
8:15.6 2,000 2:03.9 184 933 24 131
8:28.8 2,000 2:07.2 170 885 24 136
7:50.2 2,000 1:57.5 215 1041 24 156
r60

[nick rockliff]

Not quite 100% for the last couple of days and didn't really fancy sitting on the erg today. Did in the end though with a 10kr20

Time Meters Pace Watts Cal/Hr S/M
41:59.6 10,000 2:05.9 175 902 19 126
4:11.9 1,000 2:05.9 175 902 20 114
4:12.0 2,000 2:06.0 175 902 20 118
4:12.0 3,000 2:06.0 175 902 20 120
4:11.9 4,000 2:05.9 175 902 20 123
4:12.0 5,000 2:06.0 175 902 20 126
4:12.0 6,000 2:06.0 175 902 20 129
4:12.0 7,000 2:06.0 175 902 20 131
4:12.0 8,000 2:06.0 175 902 20 131
4:12.0 9,000 2:06.0 175 902 20 134
4:11.8 10,000 2:05.9 175 903 19 135

[p_b82]

Long day with work, spent wrangling some SQL to try to optimise it... client wants some silly report in a downstream app, but they need to hit a table with 2.5B rows a number of time to get different data values from it (parent/child relationships, so can't be done once)
With a single top level ID getting al the child nodes results, it's about 05s to execute, but they was all of one of the ID's (top level) it takes 1:05:00 to finish....

that said, brain wasn't on rowing so I put in 20mins with a -ve split aim.

slow start but felt good.... I feel like fitness is back where it was post marathon (so a year ago nearly) - so now it's back to resilience and keep pushing on, got a couple of PB's to squish before season's end I feel.

Time Meters Pace Watts Cal/Hr S/M
20:00.0 4,800 2:05.0 179 916 25 165
4:00.0 930 2:09.0 163 860 23 142
8:00.0 957 2:05.3 178 910 25 159
12:00.0 961 2:04.8 180 918 26 170
16:00.0 966 2:04.2 183 928 26 175
20:00.0 987 2:01.5 195 970 26 180

[alex9026]

20:00.0 6,004 1:39.9 351 1506 23
1:00.0 281 1:46.7 288 1289 25
1:00.0 292 1:42.7 323 1410 24
1:00.0 296 1:41.3 336 1457 24
1:00.0 296 1:41.3 336 1457 23
1:00.0 296 1:41.3 336 1457 23
1:00.0 300 1:40.0 350 1504 24
1:00.0 299 1:40.3 347 1492 24
1:00.0 302 1:39.3 357 1528 24
1:00.0 302 1:39.3 357 1528 24
1:00.0 302 1:39.3 357 1528 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 304 1:38.6 364 1553 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 303 1:39.0 361 1541 24

March Team Oarsome challenge. 20x1:00/1:00 restricted to r24. Yes, I blew it on the first interval...not really sure what I was doing there as I was way off target pace too.

[Sakly]

20:00.0 6,004 1:39.9 351 1506 23
1:00.0 281 1:46.7 288 1289 25
1:00.0 292 1:42.7 323 1410 24
1:00.0 296 1:41.3 336 1457 24
1:00.0 296 1:41.3 336 1457 23
1:00.0 296 1:41.3 336 1457 23
1:00.0 300 1:40.0 350 1504 24
1:00.0 299 1:40.3 347 1492 24
1:00.0 302 1:39.3 357 1528 24
1:00.0 302 1:39.3 357 1528 24
1:00.0 302 1:39.3 357 1528 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 304 1:38.6 364 1553 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 305 1:38.3 368 1565 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 303 1:39.0 361 1541 24
1:00.0 303 1:39.0 361 1541 24

March Team Oarsome challenge. 20x1:00/1:00 restricted to r24. Yes, I blew it on the first interval...not really sure what I was doing there as I was way off target pace too.

Strong intervals!
Forgot to ask in the group: didn't you realize the rate of the first interval? You could have stopped and started again

[Sakly]

Team Oarsome Challenge

This was the nicest TOC this season so far Really liked this session!

Actually I planned the ergenduranceseries today, but I had a slight rough throat from yesterday's (probably too intense) gym session, so wasn't feeling longer intervals with higher rate and decided 20 times 1min on/off on lower rate would fit better today.
I did the session as intended by the team mate, who gave this choice, no pacing, every interval full effort and let the pace land wherever it gets.
I did a single lighter stroke before each interval to let the session be a bit more back-friendly, so kind of rolling start. Messed up two intervals and needed to catch up for a slow starting pace
24 strokes each interval, counted. Logbook says the same, r24 every interval, 480 strokes overall

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:00.0	6,201	1:36.7	386	1629	24	173
1:00.0	311	1:36.4	390	1641	24	164
1:00.0	313	1:35.8	398	1668	24	169
1:00.0	314	1:35.5	401	1681	24	173
1:00.0	312	1:36.1	394	1654	24	173
1:00.0	312	1:36.1	394	1654	24	174
1:00.0	312	1:36.1	394	1654	24	174
1:00.0	312	1:36.1	394	1654	24	175
1:00.0	311	1:36.4	390	1641	24	175
1:00.0	306	1:38.0	371	1578	24	172
1:00.0	309	1:37.0	382	1616	24	173
1:00.0	309	1:37.0	382	1616	24	174
1:00.0	309	1:37.0	382	1616	24	175
1:00.0	309	1:37.0	382	1616	24	174
1:00.0	311	1:36.4	390	1641	24	175
1:00.0	309	1:37.0	382	1616	24	174
1:00.0	308	1:37.4	379	1603	24	174
1:00.0	307	1:37.7	375	1590	24	175
1:00.0	308	1:37.4	379	1603	24	175
1:00.0	308	1:37.4	379	1603	24	175
1:00.0	312	1:36.1	394	1654	24	177
r618

HR probably tells a bit about the effort as well

[alex9026]

Strong intervals!
Forgot to ask in the group: didn't you realize the rate of the first interval? You could have stopped and started again

I could, but I really didn't want to Erg to begin with (I rarely do evening sessions) so if I stopped to restart, I doubt I'd have got going again though I should've treated that as a warm up rep...

Very good result from you today.

[Dangerscouse]

Team Oarsome Challenge

This was the nicest TOC this season so far Really liked this session!

Actually I planned the ergenduranceseries today, but I had a slight rough throat from yesterday's (probably too intense) gym session, so wasn't feeling longer intervals with higher rate and decided 20 times 1min on/off on lower rate would fit better today.
I did the session as intended by the team mate, who gave this choice, no pacing, every interval full effort and let the pace land wherever it gets.
I did a single lighter stroke before each interval to let the session be a bit more back-friendly, so kind of rolling start. Messed up two intervals and needed to catch up for a slow starting pace
24 strokes each interval, counted. Logbook says the same, r24 every interval, 480 strokes overall

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
20:00.0	6,201	1:36.7	386	1629	24	173
1:00.0	311	1:36.4	390	1641	24	164
1:00.0	313	1:35.8	398	1668	24	169
1:00.0	314	1:35.5	401	1681	24	173
1:00.0	312	1:36.1	394	1654	24	173
1:00.0	312	1:36.1	394	1654	24	174
1:00.0	312	1:36.1	394	1654	24	174
1:00.0	312	1:36.1	394	1654	24	175
1:00.0	311	1:36.4	390	1641	24	175
1:00.0	306	1:38.0	371	1578	24	172
1:00.0	309	1:37.0	382	1616	24	173
1:00.0	309	1:37.0	382	1616	24	174
1:00.0	309	1:37.0	382	1616	24	175
1:00.0	309	1:37.0	382	1616	24	174
1:00.0	311	1:36.4	390	1641	24	175
1:00.0	309	1:37.0	382	1616	24	174
1:00.0	308	1:37.4	379	1603	24	174
1:00.0	307	1:37.7	375	1590	24	175
1:00.0	308	1:37.4	379	1603	24	175
1:00.0	308	1:37.4	379	1603	24	175
1:00.0	312	1:36.1	394	1654	24	177
r618

HR probably tells a bit about the effort as well

That's a very impressive result Sascha. Possibly one of your best especially considering it in relation to 'Erg Golf', with all reps well over par. That last rep is a whopper!!

[Jbrown1215]

That TOC monthly challenge looks like fun! Erg-golf like in appearance, but with the added wrinkle of the rate cap...

Gave the Erg Endurance Series Week 1 workout, "Weapon of Choice" a first attempt on Monday. Scored on four dimensions: total meters, as well as meters in each of intervals 3, 6, and 9.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
32:51.0	9,662	1:41.9	330	1435	28
3:39.0	1,055	1:43.7	313	1377	27
3:39.0	1,052	1:44.0	310	1368	26
3:39.0	1,132	1:36.7	387	1630	31
3:39.0	1,046	1:44.6	305	1349	26
3:39.0	1,042	1:45.0	302	1337	26
3:39.0	1,125	1:37.3	380	1606	31
3:39.0	1,034	1:45.8	295	1314	26
3:39.0	1,030	1:46.3	291	1302	26
3:39.0	1,145	1:35.6	400	1677	33
r1,208

Just didn't feel quite 100%, perhaps some lingering fatigue from last Friday's marathon still in the system. Didn't have much pop in the legs, especially for the scored intervals 3/6/9.

Was fortunate to get a couple nights of great sleep and felt well rested today (Tuesday), so decided to attempt it again!

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
32:51.0	9,745	1:41.1	338	1464	29
3:39.0	1,052	1:44.0	310	1368	27
3:39.0	1,052	1:44.0	310	1368	27
3:39.0	1,142	1:35.8	397	1666	32
3:39.0	1,052	1:44.0	310	1368	27
3:39.0	1,051	1:44.1	309	1365	27
3:39.0	1,144	1:35.7	399	1673	33
3:39.0	1,048	1:44.4	307	1356	27
3:39.0	1,046	1:44.6	305	1349	27
3:39.0	1,159	1:34.4	415	1728	34
r1,146

Monday's first attempt helped me establish a solid plan for attempt #2, and I was able to execute the plan more or less spot on. Doubt there will be a third attempt, but you never know -- I'll see how things shift on the leaderboard on Wed/Thu and make a call then. With the last couple months of time trial craziness behind me, although this is very much a competition (with many very fast, familiar names involved!), it feels a bit "lighter" to me, if that makes any sense... A great change of pace and a break from anything I would ordinarily be doing on my own.