What Training Have You Done Today?

[Sakly]

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.

Haha, ok
So now you can treat it as a training session for your real attempt
And thx! I made sure to match the rate, as I have not much days left for hard efforts and really didn't want to go again for that one, even really enjoying the session.

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!!

Thanks again, Stu!
I did a small test in the gym few days ago to see what could be possible. Only two intervals to get a feeling, full effort, got 1:35.2 and 1:34.6. I was badly out of breath after these two intervals and my glutes were on fire
Yesterday, after the first interval at 1:36.x it felt really good and I could maintain that power for some reps. From the middle I started to feel a bit fatigue and lost a bit of that power, but not too much as the splits show. Last rep I tried to push as hard as possible, but nothing left to get the split below starting intervals

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

Indeed, it is! Really enjoyed the session!
Try it, if you like
Btw: really strong ergenduranceseries scores!

[Dangerscouse]

1:13:18.6 18,000 2:02.1 192 960 19 131
9:09.0 2,250 2:02.0 193 963 19 124
9:04.1 4,500 2:00.9 198 981 20 127
9:04.8 6,750 2:01.0 197 978 20 132
9:07.7 9,000 2:01.7 194 968 20 133
9:10.5 11,250 2:02.3 191 957 20 133
9:08.8 13,500 2:01.9 193 964 20 134
9:14.8 15,750 2:03.2 187 942 20 136
9:18.9 18,000 2:04.2 183 928 19 132

It was a mental battle between knowing that the result will be quickly forgotten, but the consequences will be felt for a while. The lingering effects of the cold are still evident, so it wasn't particularly enjoyable

[ahooton]

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

Wow. I hate you a little bit! I’m going have to have another go at this now! Definitely won’t be able to match that but will try for sub 1:40. Very impressive.

Fantastic result considering the time off training lately! Well
Done mate.

[Sakly]

Wow. I hate you a little bit! I’m going have to have another go at this now! Definitely won’t be able to match that but will try for sub 1:40. Very impressive.

Fantastic result considering the time off training lately! Well
Done mate.

Haha
I only want to motivate my team mates
After a short test of two intervals in the gym few days ago (1:35.2 and 1:34.6), I knew I wanted to land sub 1:40. But I had no idea how that would work out for 20 intervals. As I didn't had any idea how long I could hold powerful strokes, I decided to go with no pacing and full effort every rep.
Try your best! And thank you

[nick rockliff]

Thought I'd have another go at the CTC this evening. Decided to try and little harder too but think more to come at r32.

Time Meters Pace Watts Cal/Hr S/M
8:25.9 2,400 1:45.3 299 1328 30 142
0:19.9 100 1:39.5 355 1522 33 114
r: 0:30 18
3:12.4 900 1:46.8 287 1286 28 149
r: 0:30 12
3:10.9 900 1:46.0 293 1309 29 153
r: 0:30 19
1:42.7 500 1:42.7 323 1412 30 154
r: 0:30 19
r68

[p_b82]

Not sure that today was going to be be, so mitigated leg issues with 2x20:00 r2:00

first one felt more like a warm up, and pushed on a bit in the 2nd - felt tougher than I think it should have done, given how rested I felt before I started today.

rolling start on the 2nd interval, and then used 2nd rest as cool down.

Time Meters Pace Watts Cal/Hr S/M
40:00.0 9,278 2:09.3 162 856 23 170
20:00.0 4,546 2:11.9 152 823 21 163
20:00.0 4,732 2:06.7 172 890 25 178
r305

[KeithT]

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

Very strong result! 30 reps at 1'on/1'off is one of may favorite workouts so I need to try this - less reps but r24 will be different. Not sure I am up for a great result but will be a good workout.

[Sakly]

Very strong result! 30 reps at 1'on/1'off is one of may favorite workouts so I need to try this - less reps but r24 will be different. Not sure I am up for a great result but will be a good workout.

Thx Keith
I did a 30 reps 1min on/off one time, already long time ago. I think I averaged at nearly the same pace
Now I would probably be a bit faster on the free rate 30 rep workout, but I really liked the rate capped version! Indeed, it is a good workout

[nick rockliff]

Did 10kr20 this evening

Time Meters Pace Watts Cal/Hr S/M
40:59.7 10,000 2:02.9 188 947 20 130
4:06.0 1,000 2:03.0 188 947 20 117
4:06.0 2,000 2:03.0 188 947 20 122
4:06.0 3,000 2:03.0 188 947 20 125
4:06.1 4,000 2:03.0 188 946 20 127
4:05.9 5,000 2:02.9 188 948 20 129
4:05.9 6,000 2:02.9 188 948 20 132
4:06.0 7,000 2:03.0 188 947 20 135
4:06.0 8,000 2:03.0 188 947 20 137
4:05.9 9,000 2:02.9 188 948 20 139
4:05.9 10,000 2:02.9 188 948 20 139

[Jbrown1215]

Was originally gonna try the Team Oarsome monthly challenge of 20x1' on, 1'off @ r24, but even that felt like too much time on the seat... My body and mind both seem to be rebelling at the idea of anything over ~30-40 minutes this week, perhaps in protest after last Friday's marathon.

In any case, ended up trying my hand at a max-effort 2k, capped at r20:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
6:37.1	2,000	1:39.2	358	1531	20
1:39.0	500	1:39.0	361	1541	19
1:39.1	1,000	1:39.1	360	1537	21
1:39.6	1,500	1:39.6	354	1519	20
1:39.4	2,000	1:39.4	356	1526	20

Had a target of sub-1:40 pace; stoked to be able to get there with a bit of room to spare!

[Dangerscouse]

Was originally gonna try the Team Oarsome monthly challenge of 20x1' on, 1'off @ r24, but even that felt like too much time on the seat... My body and mind both seem to be rebelling at the idea of anything over ~30-40 minutes this week, perhaps in protest after last Friday's marathon.

In any case, ended up trying my hand at a max-effort 2k, capped at r20:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
6:37.1	2,000	1:39.2	358	1531	20
1:39.0	500	1:39.0	361	1541	19
1:39.1	1,000	1:39.1	360	1537	21
1:39.6	1,500	1:39.6	354	1519	20
1:39.4	2,000	1:39.4	356	1526	20

Had a target of sub-1:40 pace; stoked to be able to get there with a bit of room to spare!

Wow

[Dangerscouse]

1:06:05.8 16,093 2:03.2 187 943 19 130
12:21.2 3,000 2:03.5 186 938 19 123
12:20.3 6,000 2:03.3 186 941 20 127
12:18.9 9,000 2:03.1 187 944 20 131
12:17.4 12,000 2:02.9 189 948 20 135
12:18.0 15,000 2:03.0 188 947 20 137
4:30.0 16,093 2:03.5 186 939 20 134

I had the first night's sleep in about 10 days that I didn't have some sort of blocked nose, so I'm getting better but not 100% just yet.

[Kerry1960]

This was meant to be a test to see how fast I could do for 2k at r24 but couldn't resist a sprint for last 100m to duck under 7:40 and an SB. Gives me some confidence I could challenge PB at slightly higher stroke rate and earlier sprint.

Time Meters Pace Watts Cal/Hr S/M
7:39.0 2,000 1:54.7 232 1097 24 141
1:31.3 400 1:54.1 235 1110 24 130
1:33.1 800 1:56.3 222 1064 24 136
1:32.7 1,200 1:55.8 225 1074 25 142
1:31.9 1,600 1:54.8 231 1094 24 149
1:29.9 2,000 1:52.3 247 1148 27 152

[Sakly]

- make a race plan
- convince yourself for some hours this is absolutely rock solid and achievable
- during warmup your first doubts creep up, but convince yourself again your plan will work
- start the workout and see your plan going out the window in the first 3rd
- start second 3rd and try to hang on your new plan after reassessing
- after realizing the new plan followed the first one (out the window)
- finish with what's left

Don't know why this workout is called "Weapon of Choice". I had no weapon at all

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
32:51.0	9,403	1:44.8	304	1346	26	173
3:39.0	1,036	1:45.6	296	1320	25	169
3:39.0	1,035	1:45.7	296	1317	25	172
3:39.0	1,095	1:40.0	350	1504	29	175
3:39.0	1,026	1:46.7	288	1290	24	171
3:39.0	1,021	1:47.2	284	1276	24	172
3:39.0	1,077	1:41.6	333	1446	29	177
3:39.0	1,016	1:47.7	280	1262	24	171
3:39.0	1,020	1:47.3	283	1273	25	172
3:39.0	1,078	1:41.5	334	1449	30	179
r218

34th of 82. At least in the first half of the list...
HR max in this workout was 181. I think I didn't see such a high HR for over 2 years?!
Full rest day yesterday, but it didn't help for full recovery. Too many hard workouts last days.

[alex9026]

Coincidentally, I too did the same session as Sascha, a little bit of online competition to mix things up about. The time of third, sixth and ninth interval is scored, in addition to overall distance. I put a relatively hard effort in on Wednesday, tried to improve today and was more 'tactical' with my approach:

32:51.0 9,432 1:44.4 307 1356 25

3:39.0 1,057 1:43.5 315 1383 26
3:39.0 1,061 1:43.2 318 1395 26
3:39.0 1,090 1:40.4 345 1488 26
3:39.0 1,015 1:47.8 279 1259 24
3:39.0 1,012 1:48.2 276 1250 24
3:39.0 1,099 1:39.6 354 1517 26
3:39.0 998 1:49.7 265 1211 24
3:39.0 1,000 1:49.5 267 1217 24
3:39.0 1,102 1:39.3 357 1527 28

Recovery is 66 seconds. In hindsight, I went too quick on the first two, bit of a grey zone effort, I should have been low 1:39's on the third interval. Also, I'm probably a little stronger than I think at the moment, which sounds a little arrogant I know. I should push the boundaries one session soon and see where I land!